Who isn’t looking to shred during the summer? Summer means higher temperatures, higher temperatures mean sweat and discomfort, and sweat and discomfort means less clothing – pretty simple logic.
Credit: Adrianna Williams
The less clothing part might be a problem for some. Work, travel, friends, family and relationships – whatever the obstacle may have been – have led astray from the path to the land of swoleness. Certainly there were days where visits to the gym happened, however, consistency was the real root of the problem, and now that lack of consistency has accumulated to this point in time. It’s not your fault, you had priorities, of course.
As the Sun is out in full force, continually defeating the population from above, you’re contemplating the summer wardrobe, and only come across updated summer staples that revitalize looks with slimmer, tapered looks. You can’t help but think, there is no escape. Selfies from the best angles, lighting changes and filters won’t help in this case. It’s time to take action. It’s time to get physical, Olivia Newton-John style.
In general, people are getting smarter when it comes to their fitness because they’re so data rich. They can measure and assess performances throughout their day – particularly taking note of caloric expenditure, ingestion and sleep – through apps and fitness bands. Despite having so much data on hand, there is still an overwhelmingly poor level of knowledge in terms of how to reach specific fitness goals.
Fitness trends seem to guide people’s decision-making. They saw how ripped their friend got from doing Crossfit, and they suspect it will do the same. Well, it might, but the approach to choosing which program to follow must be carefully considered.
Choosing a workout plan can actually be difficult, especially due to the abundance of media and the self-proclaimed trainers that have the be-all-end-all program. From the Youtube yoga sensations to Instagram fitness models, there are endless sources from where to choose a program.
You should only keep in mind two important steps when it comes to selecting the best workout plan.
The first question to ask yourself is: what is the fitness goal?
Typically, goals are stated in broad and sometimes vague terms. Well, you just want to be “in shape and look good.” Alright, so are you trying to put on more muscle, while staying lean? What about that knee pain that’s been bothering you? Do you want to get stronger, or are you concerned about losing weight and body fat?
If you do have more specific goals, it’s most likely in the form of an outcome. You want to lose 10-15 pounds. It’s a solid goal to have, but it’s more likely that you’ll stop short of it. It’s a very common occurrence to lose motivation because you see it as a long-term project. The progress is gradual and only rewards hard, consistent work. Don’t expect an aggressive two week workout binge and restrictive eating to give you the results you were seeking. Physical changes take time, and for that reason, you won’t be satisfied. Shifting the focus to short-term behavioral goals becomes necessary.
Ultimately, your goal is to lose 10-15 pounds. It’s the focal point for all other actionable decisions, however, the kind of motivation that pushes you out the door requires making small behavioral changes and practicing those changes until they evolve into habits.
A behavioral goal for this week might be visiting the gym at least four times. The goal is more easily achievable because of its shorter time frame. You may not have a full hour to devote to a comprehensive workout, but you’re there and regardless of what you may do, you’re still moving and getting the body to work hard. Committing to such a simple weekly goal will enable you to put in the essential consistent work.
Now that you’ve made more reasonable and effective goals, it’s time to choose the muscle sculpting routine.
The second and last question to ask yourself is: does the program match the goals?
If you find yourself spending the majority of your time lifting heavy weights, when you simply wanted to lean out, then you might be putting in the wrong type of work. The body will adapt to the type of stimulus you place upon it. Similarly, if you’re goal is to gain strength and you’re training log shows multiple high intensity circuits, then enough said.
Again, don’t just follow a friend’s workout plan because it might look cool. You should ensure that the method behind the madness will give you precisely what you want. After nailing down the first two steps, lose yourself in the journey, apply intensity, and you’ll be happy you can sport the newest summer collections in the forthcoming weeks.
Image via Flickr/Casa Velas Hotel
