Bryan Parady's Blog, page 3

For those who have kids.

Kids can be time consuming.  I know.  I have a three year old and another on the way.  Sometimes I wonder if I had half of my daughters energy what I could do.  We live crazy hectic lives, and kids make it even crazier.  But that shouldn’t keep us from getting to the gym.

The number one excuse people use is that they don’t have time.  And yet those who make that claim have time to watch every episode of game of thrones or the walking dead.  It’s not a matter of not having time, it’s a matter of not wanting to use your time for that.

It’s not easy I know.  I work full time, at a very active job and often in the heat.  When I get home most days I don’t feel like going to the gym, Add in being married, having a child, having a part time job as well, getting my personal training certification, and well you get the idea.  Life is crazy.

But you know what?  It’s okay.  Life will probably always be crazy.  It’s not going to be better, next week, or  next month, because something else to steal your time will come up.

It’s crucial to make time for your workouts, and even more so when you have kids.  Why is that?  Because kids model their behavior after yours.  They need examples of what it looks like to eat healthy, of what it looks like to have discipline to go to the gym, make time for it, work hard to be healthy.

I want my kids to know be healthy and happy in life, eating good and being fit is their best bet for the health part.  And I want to be around to see their kids, and their grandkids, so I have to do all I can to stay healthy.

So don’t use kids or anything else as an excuse of why you can’t.  Instead use it as motivation to get to the gym.

You’ve got this.

Gym Etiquette

Sometimes I don’t wonder why new people at the gym are intimidated.  It can be a harsh place sometimes.  So here are few tips on gym etiquette I think are good to remember whether you are new to the game or have been at it awhile.

Be respectful.  The fact that people are there is a testimony that they care enough to change, and get in shape.  That squat rack doesn’t belong to you, nor does that bench.  It’s everyone’s in there.  If it’s in use, there are plenty of other machines and weights to make use of.

Be kind.  While I’ve met some awesome friendly people in the gym, there are those also who have their  nose a little bit higher, and can’t say hello to you.  If you encounter this just smile and go on.  It’s not you it’s them.  If this is you, there is always someone out there in better shape, so don’t think too highly.

Be humble.  You can always learn something new.  I can’t tell you how many new things I’ve learned either from talking to people are watching people do different workouts.  I want to learn as much as I can so humble yourself enough to be teachable.

If you are a gym rat, you know who the new people are.  Smile and say hello, ask how it’s going, that can go a long way for someone who already feels out of place.

Lastly, don’t hog.  If you are using some equipment great.  But if you are taking 5 minute talking breaks in between your sets and it’s busy, don’t leave your gym bag, keys, or towel on the bench.  Let someone else use it.

The gym can be a home away from home.  Be kind, be friendly, and kick those weights butt.

Change It Up

When you get into fitness, you’ll soon realize that no exact plan works forever.  Fitness with your body is ever evolving, and change is something that should be embraced. It’s a funny thing really.  We get into a routine, where we finally start to click, where we are on target with our workouts and diet, and then we stop progressing and have to change it up, and find a new routine.

While this can be a little frustrating, it also is a growing opportunity.  There is always more to learn with fitness.  For example about 3 months ago I completely changed up the way I worked out and my diet.  While I got some very fast results in some areas, I am lacking in some other areas. So?  Back to the drawing board.

Everyone’s body is different, and while general fitness and health has similarities, everything at a certain point must be adapted to that specific person.  I can read an article and watch a video that explains a specific type of workout, but it’s not until I try it out, and measure my progress from what I was before that I know if it really works for me.

So don’t be afraid to go off the beaten path a little bit.  Now I don’t recommend doing this if you are just starting.  But if you have been at it for awhile and are feeling frustrated because you’re not seeing the results you saw at first, then it is probably time to change it up.  Read new things, watch new videos, try new caloric counts.  Remember to document everything so you know where you were, and if you are progressing.  You’ve got this!

Don’t Listen to the Scale.

For a lot of people who are really into cardio weights can seem daunting.  What if I get bulked, what if I get bigger?

We live in a society that is really concerned with what the scale says.  Now if you are overweight and weight loss is what you are aiming towards, then yes you need to pay attention and see what’s working and what’s not.

But if you are working out to maintain your current physique, the scale may lie.

When you start lifting weights 2 things happen.  Your number on the scale will go up.  Your body will not get bigger.  If you are just lifting and not supplementing it with a bulking diet or supplements, then just lifting is not going to turn you into a bulging beast.

Now the second thing and what scares some women especially is the fact that the number on the scale goes up for a couple months.  This is NORMAL.  A tiny bit of muscle weighs the same as a very large amount of fat.  As you begin to lift, you are losing fat,and it is being replaced by muscle.   Muscle is heavier than fat, and often people who lift regularly for awhile will see they are putting on a few pounds.

It’s part of the process, after a few months you will even out and like I said if you are not eating to bulk, you are not going to get big, you are just getting more toned.  So don’t worry so much about the number on the scale as you are with becoming fit and strong.

Looking for a full workout?

What is up guys and gals.  Sorry I’ve been so irregular on here the past few weeks.  It’s a crazy season right  now, but here I am.  We are going to be talking about full body workouts.  If you are not used to working out you may feel a little lost at the gym, and rightfully so.  I was when I first started.

Rest assured that everyone feels like that at first, and you are not alone.  Second off I know all the weight stacks can be daunting if you are not used to that, and maybe you are not ready to dive into workouts that much but want to get a good workout in.  I suggest kettle bell workouts.  To be honest I only started doing them recently and it’s not my focus,  but I know a little about it.  I was very surprised the first time I did it how much of a full body workout it was.  I had areas hurting that normally don’t, which is rare as much as I lift.  If you are unsure how to do a kettlebell swing, youtube it, or check out http://www.bodybuilding.com.  Just make sure when you start off you start with very light weight until you get the motion and movement down, because you don’t want to hurt yourself.  Try to build up to doing 5 minutes at a time of swings.  Rest then do two for 5 minute segments.

Some other starter workouts, are box jumps.   Start off small again, till you find out what you can do.  Again if you are unsure about these, youtube.

Push ups, sit ups, and pull ups have a huge value.  You can build a lot of strength just from these 3 workout. While they don’t hit any lower body, they will definitely work your upper body.

So get in there and get to work.  It doesn’t have to be all weights, to get a good workout in.

 

If at first you don’t succeed, change it up.

It’s easy to get into a routine when you start working out on a regular basis. This is good and bad.  It’s great to get in a routine where you are going consistently.  It’s great for your body to get accustomed to regular workouts.

But have you have you ever found yourself hitting what seems like a brick wall?  You’ve made some great progress, but then all of  sudden you stop progressing?  The reason this happens is because your body gets accustomed to your workouts and so it can only hit a certain point.

When this happens it can be frustrating.  I know because it happens a lot to me.   So what do you do when you find the numbers on the scale, the muscles you have aren’t what you want?  You change it up.  Workouts should be viewed as something constantly evolving.  Don’t be afraid to change up your diet and change up your routine.  In fact, look forward to it.  See it as an opportunity to learn more, discover more, become better educated.

When you hit a wall, the same thing you’ve been doing isn’t going to get you over it, it’s going to take something new.  So recognize the walls, and conquer them.

It could be something as simple, as either cutting something out of your diet, or adding something in.  Or instead of focusing on cardio, switch to weight lifting for awhile, or vice versa. Maybe you need to lower your reps and go really heavy, or go lighter with a lot of reps.  Don’t get stuck in one thing.  Change it up.

 

Circuit Training

So if you have a gym routine and workout certain muscle groups each day of the week, what do you do Saturday? Don’t waste Saturday and take it off,  unless that is you worked your butt off at the gym all 5 days of the week, then yes, take a day off.

I get all my muscle groups knocked out during the week and come Saturday I do a circuit day.  It pretty much consists of hitting each muscle group with 2 different exercises.  So 2 leg exercise, 2 chest exercises etc.  Go hard and go heavy with low reps.  You want to really work the muscles on this.

It’s a great all around workout to finish off your week, then take Sunday off and rest. After all you’ve got the rest of the day to either lounge or work on projects so an hour at the gym won’t take up too much of that time. So get out there and work it today!

Train Your Core

The importance of a strong core is vital to any workout plan. It means much more than just having a 6 pack or tight stomach. It’s also something that is often pushed aside for chest day, arm, shoulder, and leg day. But core strength? That’s something is going to make you stronger in every other area.

Without core strength we are prone to pain and soreness. A lot of low back pain can be attributed to having little or no core strength. It can improve our ability to perform every day movements with ease, bending over, lifting, etc, and yes it can tighten your abs and give you a flatter stomach (though diet plays just as big a role in that aspect as a 1,000 sit ups).

So how do you build your core? Squats are a huge money maker. And if possible don’t use the smith machine, use just a bar with some weight, this brings in the balance act and will improve your core even more than the static smith machine bar.

Kettle bell swings are also an excellent workout that engages not just your core but your whole body. Planking is a great core exercise, as well as. Deadlifts are great workout that is gonna hit your lower back which will help your overall core strength as well.

A strong core is critical to heavy lifting and can keep you stronger and healthier. Don’t neglect and don’t get caught up into thinking sit ups are the only thing for your core. Get out there and rock your core. You’ve got this.

Follow me on http://www.twitter.com/directo…

If you are looking for further help with your workouts or diet, feel free to email me at: directorb.blog@gmail.com

Eat in a Routine

When you are trying to get in shape you’ve got to change your diet.  Exercise is important, but diet is equally if  not more so important.  If you run or lift but eat big macs, pizzas, and candy all day, it’s not going to help you out much.

You’ve got to eat for optimum health.  Cook your own food (yes it’s not easy with jobs, workouts, and kids, trust me I know) but it’s definitely doable.

Plan your meals and your snacks.  If you just walk out of the house saying you will eat better today but don’t actually do anything to set yourself up for that, you will fall back in the same  rut.

Get to the store and buy some healthy food and snacks.  Get some baggies, a cooler, and some tupper-ware. Before you go to to bed, prep a tuna sandwich on whole wheat bread, or some salad with chicken on the side.  Put some healthy snacks in zip locks, some almonds, or other nuts, some whole wheat crackers, some veggies with a yogurt  dip.

Set yourself up for success, so that when you wake up late and the kids are acting crazy, you don’t have to worry about your food for the day.  Just like you set up your workout schedule you’ve got to set up your food schedule.

When life hits you…dropkick it.

Sometimes life…well let’s face it, sometimes life isn’t nice.  It has a way of sucker-punching us, of kicking us when we are down, and what’s worse….no one cares.

But we have huge opportunity during these times.  Not just to kick some serious butt in the gym and with our fitness goals, but to become stronger mentally, more secure in ourselves.  It’s been a rough last week and weekend.  Some punches that life has thrown along with getting sick and not being able to shake a fever.  It sucks trying to eat nasty smoothies, and eat a ton of food, when you are running a fever and feel like burying yourself in covers all weekend.

In all honesty I did take the weekend off from the gym, but kept up my diet.  Today was a struggle.  Do I hit the gym?  Do I use feeling like garbage as an excuse?   I went.  I couldn’t give a 100%,but did the best I could.  And that holds true in life.

Now I’m not saying if you are sick don’t rest.  You don’t want to push your body past a breaking point and really hurt yourself.  I’ve been at this long enough to know what I can do and what I can’t.  So use your judgement.  If you need to rest, rest.

But life is always going to have something unexpected it hits us with.  We think oh next week for sure I’ll be able to start this or that.  And then next week comes and we are hit with heavier work loads, the kids need extra attention, or whatever it is.

There will never ever be a perfect opportunity.  There will never be a time when everything just magically falls in place and you will have the perfect schedule.  You have to work, you have to fight back, you have to grab life by the back of the neck and throw it to the ground sometimes.

You’ve got this.