You Need a Support System!

Even though I love keeping myself in shape, even I sometimes hit a wall of complacency in my fitness journey.  Even the most motivated person will battle the urge to slack off and be lazy.  For me, it's more of a roller coaster ride.  At times, I'm high up on my motivation curve, and sometimes I'm way down low.  Right now, I'm battling one of those lows.

When I hit a low point, seemingly lacking the willpower to go to the gym and workout, I rely on my network of family and friends who motivate me to get back to it.  It's important to surround yourself with people who share your fitness goals, because those people can build you up and support you through the difficult times.  For me, when I feel like LIFE is so overwhelming that I have no time (or desire) to fit in the gym, I reach out to my supporters.  A good supporter will never allow you to have a pity party and sacrifice your personal goals and progress for something trivial (and the people in my corner don't disappoint!).  

Sometimes all I need is to read an inspiring Facebook status of a friend meeting her fitness goal, or to receive a text from a friend who is telling me not to give up. I lean on them during times like this, and slowly pull myself out of the trenches and get it back into gear one step at a time.  At the end of the day, trivial work and life stressors are not more important than my personal happiness and well-being!   Now, if I could just seem to remember that on a more consistent basis...

Stay motivated, and get a support system in place for those times when you fall off the wagon!

Have a Plan for the Gym .... (Don't Just Use EVERY Machine in There)

Earlier this week, at the gym, I was reminded of one of my pet peeves.  I'm a planner, so I'm sure the following statement is not a shocker coming from me.  But... working out and getting fit requires planning.  Don't just go into the gym and use every machine.  That is what beginners do, but after a week of that, you have graduated to the next level.  Using every machine is a bad idea, and here's why...

1. Your muscles need time to recover.  
2. One set on every machine won't help build muscle.  

Don't get me wrong, SOMETHING is better than nothing.  But you want to gradually formalize a plan.  If you want to build muscle (and you do, refer to my previous post here), then you should have a plan.  Split up your muscle groups and focus on a group during a workout.  That will help you grow your muscles and achieve more of that toned look.

Now... I suppose now would be a good time to share what I do.  I try to add some variation to my routine every 6 - 8 weeks to keep gaining and avoid hitting a plateau.  But, this is generally how I group my muscles:

               Group #1:  "Pull" (Biceps, Back)
               Group #2:  "Push" (Triceps, Chest, Shoulders)
               Group #3:  "Legs" (Quads, Hamstrings, Glutes, Calves) + Abs

Unlike many, I don't work the same group every Monday, etc.  Instead, I try to work each muscle group every four days.  Especially my legs (that's my problem area).

Now... for the actual exercises.  First, I'll preface by saying I lift as much weight as I can within each rep range.  Now, here we go...

Group #1:  "Pull" (Biceps, Back)

Exercise #1 (Superset)
Set	Reps	Exercise	Muscle Group
1	15	Two-Hand Curls	Biceps
	15	Row Machine	Back
* Rest (1 min) *
2	12	Two-Hand Curls	Biceps
	12	Row Machine	Back
* Rest (1 min) *
3	10	Two-Hand Curls	Biceps
	10	Row Machine	Back
* Rest (1 min) *
4	10	Two-Hand Curls	Biceps
	10	Row Machine	Back
Exercise #2 (Superset)
Set	Reps	Exercise	Muscle Group
1	15	Free Weight Curls	Biceps
	15	Overhand Cable Pulldown	Back
* Rest (1 min) *
2	12	Free Weight Curls	Biceps
	12	Overhand Cable Pulldown	Back
* Rest (1 min) *
3	10	Free Weight Curls	Biceps
	10	Overhand Cable Pulldown	Back
* Rest (1 min) *
4	10	Free Weight Curls	Biceps
	10	Overhand Cable Pulldown	Back
Exercise #3 (Superset)
Set	Reps	Exercise	Muscle Group
1	15	Underhand Cable Pulldown	Back/Biceps
	10	Lateral Raises	Back
* Rest (1 min) *
2	12	Underhand Cable Pulldown	Back/Biceps
	10	Lateral Raises	Back
* Rest (1 min) *
3	10	Underhand Cable Pulldown	Back/Biceps
	10	Lateral Raises	Back
* Rest (1 min) *
4	10	Underhand Cable Pulldown	Back/Biceps
	10	Lateral Raises	Back

Group #2:  "Push" (Triceps, Chest, Shoulders)

Exercise #1 (Superset)
Set	Reps	Exercise	Muscle Group
1	15	Preacher Curls	Triceps
	15	Bench Press	Chest
	15	Shoulder Raises	Shoulders
* Rest (1 min) *
2	12	Preacher Curls	Triceps
	12	Bench Press	Chest
	12	Shoulder Raises	Shoulders
* Rest (1 min) *
3	10	Preacher Curls	Triceps
	10	Bench Press	Chest
	10	Shoulder Raises	Shoulders
* Rest (1 min) *
4	10	Preacher Curls	Triceps
	10	Bench Press	Chest
	10	Shoulder Raises	Shoulders
Exercise #2 (Superset)
Set	Reps	Exercise	Muscle Group
1	15	Cable Pushdowns	Triceps
	15	Chest Press	Chest
	15	Shoulder Press	Shoulders
* Rest (1 min) *
2	12	Cable Pushdowns	Triceps
	12	Chest Press	Chest
	12	Shoulder Press	Shoulders
* Rest (1 min) *
3	10	Cable Pushdowns	Triceps
	10	Chest Press	Chest
	10	Shoulder Press	Shoulders
* Rest (1 min) *
4	10	Cable Pushdowns	Triceps
	10	Chest Press	Chest
	10	Shoulder Press	Shoulders

Group #3:  "Legs" (Quads, Hamstrings, Glutes, Calves) + Abs

Exercise #1
Set	Reps	Exercise	Muscle Group
1	10	Decline Leg Press	Quads/Hamstrings/Glutes
* Rest (1 min) *
2	8	Decline Leg Press	Quads/Hamstrings/Glutes
* Rest (1 min) *
3	8	Decline Leg Press	Quads/Hamstrings/Glutes
* Rest (1 min) *
4	8	Decline Leg Press	Quads/Hamstrings/Glutes
Exercise #2 (Superset)
Set	Reps	Exercise	Muscle Group
1	10	Leg Curls	Hamstrings/Glutes
	15	Standing Calf Raises	Calves
* Rest (1 min) *
2	8	Leg Curls	Hamstrings/Glutes
	15	Standing Calf Raises	Calves
* Rest (1 min) *
3	8	Leg Curls	Hamstrings/Glutes
	15	Standing Calf Raises	Calves
* Rest (1 min) *
4	8	Leg Curls	Hamstrings/Glutes
	15	Standing Calf Raises	Calves
Exercise #3 (Superset)
Set	Reps	Exercise	Muscle Group
1	10	Leg Extensions	Quads
	20	Lunges	Quads/Hamstrings/Glutes
* Rest (1 min) *
2	8	Leg Extensions	Quads
	20	Lunges	Quads/Hamstrings/Glutes
* Rest (1 min) *
3	8	Leg Extensions	Quads
	20	Lunges	Quads/Hamstrings/Glutes
* Rest (1 min) *
4	8	Leg Extensions	Quads
	20	Lunges	Quads/Hamstrings/Glutes
Exercise #4 (Superset)
Set	Reps	Exercise	Muscle Group
1	15	Ab Machine	Abs
	15	Leg Raises	Abs
* Rest (1 min) *
2	12	Ab Machine	Abs
	15	Leg Raises	Abs
* Rest (1 min) *
3	10	Ab Machine	Abs
	15	Leg Raises	Abs
* Rest (1 min) *
4	10	Ab Machine	Abs
	15	Leg Raises	Abs

This is the balance or mix that works for me (you will hear this alot, but everything doesn't work for everyone).  But again, I would encourage you to get a plan.  Please.