“What about over-training?”
In my experience the attempt to avoid over-training is the most overdone thing in a gym.
It has become the easiest go-to excuse for many.
It is incredibly hard to reach a level of over-training.
I’m not talking about a bit of fatigue because you pushed heavy on a few workouts despite not having enough sleep. Or getting ill from training heavy and hard on a poor diet.
That’s a nutritional issue.
True over-training takes weeks, months or even years to recover from. And it would require a level of training that most regular people could never find the time to achieve from training alone.
I’ve seen people stop their workout because the clock told them they had been training for an hour and they didn’t want to go one minute over. I’ve heard others talk of the mythical 45min maximum session time.
It’s all garbage and nothing more than an excuse to stop or simply a lack of proper information.
Think about it – When does the 45mins start?
When you hit the gym floor?
When you enter the gym?
When you lift your first weight?
What if you lifted something heavy just before you came to the gym (maybe you had to move a couch) does that mean you better get to the gym quick as your 45mins have started?
Of course not!
Train to the maximum level that you can optimally recover from.
Some days that could be 20mins. Other days it could be 3hrs.
There are no set rules and relying on a clock is just finding another constraint to hold you back.
If someone is there to spot you, that doesn’t give you licence to give up.
If you are doing an exercise and you get to a rep that is a real grind, it’s probably going to be your final rep.
You know you have nothing more to give – in fact you’re not sure you are even going to make this one.
Just because you’ve got someone standing over you is not a reason to just relax every muscle safe in the knowledge there is someone there to take over.
Your spotter is not there to lift the bar for you.
Their purpose is to give you as little assistance as possible whilst keeping you safe.
Don’t make them upright row the bar back onto its hooks because you didn’t have the determination to push out that final rep.
If you are doing 50 meter sprints, don’t just stop and walk at 40 meters because it’s your 6th set, your lungs are heaving & your legs feel like jelly.
Lift your head and push as hard as you can!
It may be slower than a sprint; you may be barely moving; but you set yourself a distance of 50 meters, so that is what you push for. Giving your all right to the line.
Remind yourself of the reason you are doing this. See it in your head. Reconnect with the emotion and use it to push you in every aspect of your training.
The same goes for your diet.
Use the emotion to help you decide what to eat or drink. Are your cravings stronger than that emotion? Or are you simply ‘giving in’ because it’s easier at that moment?
You want a result, you have made a commitment to do something about it, you have set aside time to train for that result, so why would you then give sub-optimal effort levels?
If you are already using the excuse that you don’t have time, then why, when you give yourself some time, would you waste a second of it?
Why would you want to take 5min rest periods just because the exercise it tough and you are putting off your next set?
Why would you do sub optimal reps?
Why would you eat ‘convenience foods’ when it is going to put you back several days? (far from convenient).
Change is difficult. Your body is comfortable as it is. It doesn’t want to change.
If you force it, it will resist. Then suddenly, all excuses seem logical.
At that point, your willpower will lose, logic will go out the window until it becomes hindsight and then it becomes clear.
But it’s too late by then!
So, if you have fallen into any of the traps I’ve described, now you can be mindful of them. Realize what you are doing, take a step back, think about what you want to achieve and more importantly, why?
Reconnect with that emotion and use that to overcome your excuses.
Never again should you be making Work; Not Liking Something; Fatigue; Injuries or Lack of Intensity a reason for not progressing.
Stop making plans to fail and start planning a route to success.
Your results, your goals, your physique, your health and well-being are all in your hands. Take hold of your destiny and leave the excuses behind you. Now go and make the greatest improvements you’ve ever made – No excuses!