The other day I overheard a woman call out how scared she was to her lifting partner before she attempted to bench press just the bar.
I know that feeling. I was there!
Due to ego and stubbornness, it took me over a decade to build up the courage, the knowledge, and the determination to get the results that I wanted. What I'm trying to say is, don't be me!
Here's a list of game-changing principles that finally helped me level up:
Elevate Your Intensity - Unless you're on a very specific training plan (e.g. powerlifting), ensure that you stick with a general rule of 30-60 second rest times between your sets. You'll also finish your workout faster this way, win/win! All of your focus and attention must also go to the exercises at hand. No distractions! I'd spend 2-3+ minutes in between my sets in the past, wasting time, and leaving a ton of progress on the table.
Monitor Your Macros (Proteins, Fats, Carbs) - I know this one can be daunting for many, but I love to hear time and time again how easy it is from those that stuck with it. Invest in a basic food scale, calculate your calorie and macronutrient totals based on your goals, weigh out everything that you eat, and enter that data into your favorite tracking app. I promise you, you'll see how far off your guesstimates have been. I personally was always overeating carbs and fats. Tracking doesn't have to be a lifelong practice either, just until you grasp appropriate portion sizes for your goals. That way you'll end up a master of your nutrition rather than a slave to a diet.
Follow a Structured Program - Avoid the trap of random workouts and repetitive routines. While it may feel like you're doing something worthwhile by moving your body, repeating the same thing won't get you the progress and visible changes that you're looking for. I was in the gym 5x a week, repeating the same workouts for years. Despite my great effort, I was stuck in the same place. Now I train less, but significantly smarter, and look + feel better.
Prioritize the 6 Foundational Movement Patterns - In order to build a toned and strong physique, you will need to include the squat, lunge, hinge, push, pull, and carry into your routine. Ladies, don't shy away from the big lifts or push + pull ups. They're great for us too!
Take Progress Pictures - Since you see yourself everyday, you won’t be able to tell how far you’ve come without the photo evidence. If you cringe in embarassment and disgust at the thought of those before photos (I know, I was there), lock them away in a private folder. Take them back out 6+ months down the road so that you can see how much your hard work is paying off. Seriously, take the dang photos. They tell a much better tale than the number on the scale.
Consider Collaborating with a Coach Work with someone that understands exactly what you need (even better than you) to level up. It doesn’t even have to be long term, but find someone that can help you build a foundation that will set you up for way greater success down the line. There are way better, and much more balanced, ways to get to your goals. Ways that social media and the internet don't always make clear.
These are some of the crucial aspects that I neglected, and they were hindering my progress towards my goals big time. Again, don't be me!
Also don't waste time attempting to navigate this journey alone. Imagine the time, stress, and frustration you can save. If you could have achieved your goals independently, you would have already done so.
About The Author
Olya Mordkhin, the Operations Sorceress and Elf Warrior at Infitnite, orchestrates the company's operations with the finesse of a seasoned gamer and the insight of a fitness enthusiast. From guiding customer support to refining marketing and product management, she is the vital link that binds the realms of gaming and wellness. Olya's journey in fitness and gaming, marked by early successes as a competitive swimmer and later challenges in the corporate world, led her to a transformative realization under the mentorship of Wizard Walt. Embracing Infitnite's fitness gamification, she turned her personal revolution into a mission to empower fellow gamers, blending her love for iconic RPGs with a passion for comics and graphic novels. As an advocate for health and a beacon of inspiration, Olya is dedicated to guiding gamers in their quest for personal mastery and well-being within the vibrant community of Infitnite.
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