So I just wanted to apologize haven’t been posting lately because the unthinkable has happened.  I got even busier at work and have been spending my weekends emailing, reorganizing and writing programs.  I like to think that I am young and able to work 12 hour days and continue to do more and more work on the weekends but the truth is that I get burnt out just like anyone else.  

Now the question that I have to ask myself is “How do I get more done in less time?”

In life, just as in your workouts, there is no best way but there is always a better way.  Sometimes the answer is just simply doing less and doing it better.  First step back and think about all the things you do that serve no real purpose.

Take for instance your average musclehead (typically male with large testicles) who continues to do multiple sets of biceps curls at every angle.  Why are we doing multiple sets?  Why does the bicep need so much attention?  Will this help me lose weight?  Get Stronger?  Attract all the babes?

For most people, these questions are never asked as we just continue to do what we see others doing and have been taught in the past.  The problem now is that we have accumulated so much extra “stuff” that we don’t know what actually works and what doesn’t.  Unless you want giant biceps there is better stuff to focus on.

The next step is to eliminate the stuff that doesn’t have the greatest benefit and focus more on the exercise and movements that do.  I like to follow the Pareto Principle or the “80/20” rule.  This works in exercise as in life basically stating that 80% of your results come from only 20% of the work you put in.  This means that 80% of what you are doing is just filler.  Hmmm.

Here is a list of the top 5 exercises that if you can’t do and do well, this is all you should be doing.  Period.  Don’t give up.  Practice them.  Love them.

  1. Squats – If you can’t squat properly then learn as this is something you will be doing for the rest of your life.  I’m pretty sure that every time nature calls you will be popping a squat.  There are many different ways to squat, learn them all.
  2. Deadlifts – This is how we lift stuff off the earth without throwing out our back.  Hands down this common lift takes the most amount of muscle to do.  We are trying to build muscle right?
  3. Glute(hip) Extension – These are the muscles that you are not using that typically contributes to your back and knee pain.  We go to the gym to counteract the effects of sitting at a desk, couch, or the bar so lets get off the glutes and start using them!
  4. Pushups – If you want upper body strength and you can do 10 perfect pushups then start there.  Do the damn things every day until you can.  Start on an incline and progress earthbound.  They also work you triceps.
  5. Rows – Again, counteracting all the bad stuff we do to our bodies by sitting at a desk.  Row until the cows come home as you should be rowing more than you push to balance your upper body and correct posture.  They also work your biceps.

There are more exercises that will contribute to a balanced program but these are the 5 fundamental exercises that should be the base.  Continue to increase the weight/resistance and you will get stronger and maintain a higher metabolism.  Cut out the long crappy cardio and start doing interval type training.  Want to lose weight?  Get stronger?  BE MORE EFFICIENT!

And as for me?  I have created new templates for my client programming, designated a time to write my posts, cut down on my daily emailing, and am back on track and better than before.  Hopefully the Red Sox will be doing the same following the All-Star break.  Peace-love-and efficiency.

Written by Steve