I often come across people in the gym who ask "does this ever get any easier?". They are still wrecked from their workout and they've been training months.
The truth is, your training regimes shouldn't get any easier... They will, so you need to make your programs harder and harder when they become easier, so that you're being challenged each workout. It's called progression. Your program should be periodised, so it gets more challenging. When you start something new, the first time you do it is always the hardest. If you were to do it again a few weeks later, you would find it much easier. However people rarely test that. So today, i'm going to show you how to test it.
Lets take some examples and in these examples, you need to push yourself to the absolute max, no dossing!
Here is a basic fitness test, now remember you have to do it AFTER you have completed a full workout:
Week One: After you finish training, you do as many burpies as you can in 60 seconds.
Result: You've achieved 24 burpies.
Conclusion: You're in bits!
Week Four: After you finish training, you do as many burpies as you can in 60 seconds.
Result: You've achieved 35 burpies.
Conclusion: You're in bits!
It was the exact same test, you pushed yourself to the max each time and after you did them you were wrecked! So why was it not easier?? Because you pushed yourself hard and your upgraded fitness level brought you through each rep faster!
Here is a hard fitness test, now remember you have to do it AFTER you have completed a full workout:
The truth is, your training regimes shouldn't get any easier... They will, so you need to make your programs harder and harder when they become easier, so that you're being challenged each workout. It's called progression. Your program should be periodised, so it gets more challenging. When you start something new, the first time you do it is always the hardest. If you were to do it again a few weeks later, you would find it much easier. However people rarely test that. So today, i'm going to show you how to test it.
Lets take some examples and in these examples, you need to push yourself to the absolute max, no dossing!
Here is a basic fitness test, now remember you have to do it AFTER you have completed a full workout:
Week One: After you finish training, you do as many burpies as you can in 60 seconds.
Result: You've achieved 24 burpies.
Conclusion: You're in bits!
Week Four: After you finish training, you do as many burpies as you can in 60 seconds.
Result: You've achieved 35 burpies.
Conclusion: You're in bits!
It was the exact same test, you pushed yourself to the max each time and after you did them you were wrecked! So why was it not easier?? Because you pushed yourself hard and your upgraded fitness level brought you through each rep faster!
Here is a hard fitness test, now remember you have to do it AFTER you have completed a full workout:
Week One: After you finish training, you;
1. Sprint on the rower for 500 meters - as fast as you can!!
2. 15 Squat Jumps - proper technique please.
Result: It took you 3 minutes.
Conclusion: You're in bits!
Week Four: After you finish training, you;
1. Sprint on the rower for 500 meters - as fast as you can!!
2. 15 Squat Jumps - proper technique please.
Result: It took you 2.50 minutes.
Conclusion: You're in bits!
However wahey, you shed ten seconds off!! You're fitter and faster!!
Here is an even harder fitness test, now remember you have to do it AFTER you have completed a full workout:
1. Sprint on the rower for 500 meters - as fast as you can!!
2. 15 Squat Jumps - proper technique please.
Result: It took you 3 minutes.
Conclusion: You're in bits!
Week Four: After you finish training, you;
1. Sprint on the rower for 500 meters - as fast as you can!!
2. 15 Squat Jumps - proper technique please.
Result: It took you 2.50 minutes.
Conclusion: You're in bits!
However wahey, you shed ten seconds off!! You're fitter and faster!!
Here is an even harder fitness test, now remember you have to do it AFTER you have completed a full workout:
Week One: After you finish training, you;
1. Sprint on the rower for 500 meters - as fast as you can!!
2. 20 Push Ups - proper technique please - girls can go on knee's
3. 15 Military Burpies - 10kg - proper technique please
Result: It took you 4.50 minutes.
Conclusion: You're in bits!
Week One: After you finish training, you;
1. Sprint on the rower for 500 meters - as fast as you can!!
2. 20 Push Ups - proper technique please - girls can go on knee's
3. 15 Military Burpies - 10kg - proper technique please
Result: It took you 3.30 minutes.
Conclusion: You're in bits!
Excellent, you shed 80 seconds off your time! So our hard and harder tests are based on TIME and our basic test is based on REPS.
You may look at these three little fitness tests and think "gosh, they look easy" and you may do them and think that "they were easy". Well then you're going too slow. This is a challenge, you have to to want to vomit after you finish, thats how fast you're going!!
Why not try some of the above and in four weeks time, do them again! I'll post up some more over the next few weeks on twitter: @skinnymini_blog or instagram: @ericabrennanblog
The same focus applies to all your workouts, if you've completed a program that has the correct weights applied for you and you stroll out of the gym, thinking "not a bother"; either you took way too many rest periods, you were doing your reps too fast, weights too light, your technique was all over the place or you didn't sprint on your cardio exercises.
That was you.
What I'm trying to say is working out is all about you. If you put 10% in, you'll get that out. So you need to be putting 100% in. Each rep is perfect; each push up, you hit the floor, each prowler sprint, you're going as fast as you physically can!!
Then you'll start to see results properly! Time is precious so don't waste the hour by not giving your workouts 100%! Give the gym 1 hour, do it properly, train hard and it will be time well spent.
On that note... I'm off to the gym...
Cheerio :)
Erica xx
Ps. Just to put it out there, I am an average person, who also hates saying no to Pizza and sometimes would rather eat some jellies than to go to the gym...
1. Sprint on the rower for 500 meters - as fast as you can!!
2. 20 Push Ups - proper technique please - girls can go on knee's
3. 15 Military Burpies - 10kg - proper technique please
Result: It took you 4.50 minutes.
Conclusion: You're in bits!
Week One: After you finish training, you;
1. Sprint on the rower for 500 meters - as fast as you can!!
2. 20 Push Ups - proper technique please - girls can go on knee's
3. 15 Military Burpies - 10kg - proper technique please
Result: It took you 3.30 minutes.
Conclusion: You're in bits!
Excellent, you shed 80 seconds off your time! So our hard and harder tests are based on TIME and our basic test is based on REPS.
You may look at these three little fitness tests and think "gosh, they look easy" and you may do them and think that "they were easy". Well then you're going too slow. This is a challenge, you have to to want to vomit after you finish, thats how fast you're going!!
Why not try some of the above and in four weeks time, do them again! I'll post up some more over the next few weeks on twitter: @skinnymini_blog or instagram: @ericabrennanblog
The same focus applies to all your workouts, if you've completed a program that has the correct weights applied for you and you stroll out of the gym, thinking "not a bother"; either you took way too many rest periods, you were doing your reps too fast, weights too light, your technique was all over the place or you didn't sprint on your cardio exercises.
That was you.
What I'm trying to say is working out is all about you. If you put 10% in, you'll get that out. So you need to be putting 100% in. Each rep is perfect; each push up, you hit the floor, each prowler sprint, you're going as fast as you physically can!!
Then you'll start to see results properly! Time is precious so don't waste the hour by not giving your workouts 100%! Give the gym 1 hour, do it properly, train hard and it will be time well spent.
On that note... I'm off to the gym...
Cheerio :)
Erica xx
Ps. Just to put it out there, I am an average person, who also hates saying no to Pizza and sometimes would rather eat some jellies than to go to the gym...
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