Before I get started I just want to say congratulations to the Boston Bruins for an amazing season and hoisting the cup last night in one of the best Stanley Cup playoffs I have ever witnessed.  7 championships in 10 years among 4 sports.  What has your city done lately?

I also want to thank Vancouver for printing so many Stanley Cup Champion t-shirts that will now be worn by third world children across the globe.  For that Vancouver, I salute you.

P.S.  What is up with the riots?  Can you say sore losers?

And now on to the meat and potatoes of this post which is the top 10 reasons your workout sucks.  There may be one or there may be many but either way, you are the only one that can fix it.  The question is will you?

Here they are:

1. You are lazy.

I am not talking about lazy outside of the gym because that is a whole other problem.  I am talking about inside the gym.  You come in, wander around looking for people to chat with, do a few half-ass warm-ups (if you even warm up),your rest is 2:00 of staring at the T.V., lift weights an 80 year old woman could use, and finish with 40min of light cardio while watching the Cooking Channel.

The Fix: Set a challenging goal for yourself and get in there and do some work.  It can be fun, just make sure your working towards something not just “hanging out” at the gym.

2. Your workout is already awesome and so are you.

You are too comfortable with what you are already doing and/or are to enclosed in your world to realize your workout sucks.  You do the same things you were doing 10 years ago and watch others doing funky mobility exercises and heavy deadlifts and think to yourself “that stuff isn’t for me, I’m way better than that.”  The same people look at you and wonder if your having a seizure or working out.  Fair trade.

The Fix: Open yourself up by taking active steps to grow. Learn about fitness and your body by reading books and blogs(be selective), I mean you are already here 5x/week convulsing on the floor why not make it worth while. Heck, even talk to those people lifting heavy things off the floor, they might even know a thing or twolet new, refreshing perspectives.

3. You underestimate your body.

There are two ends of the spectrum for this one.  On one end you have those that don’t think they can lift heavy things because they are not strong enough.  Whats interesting is that these same people are the one’s who want to get stronger.  It seems obvious that to do so you have to lift heavier but who am I to judge.

On the other end of the spectrum you have those that hold the presumption is that if 1 repetition is good then 100 repetitions is 100% better.  You will see these people in the gym 2x/day doing 5,000 crunches, tons of high intensity interval training, and again tons of lightweight exercises so they can do more reps.  Chances are their form sucks because it tends to break down between rep 8 and 800.

The Fix: Set a baseline and a goal and learn what you must do to reach your goal.  Doing too little will get you nowhere and doing too much will give you crappy results.  Learning how to train properly will help you make progress, prevent injury, and might even be fun and challenging.  Who knew.

4. You are afraid of injury.

Although this is a rational fear it is a terrible reason for not training.  Without looking at the numbers I can tell you that there are significantly more running and posture related injuries than those from weight training.  Hence, it is safer to deadlift than to sit at your desk.

The Fix: Fix your posture and lift heavy things.  Simple.

5. You give up too easily.

Every time begin to make a little progress you give up thus negating any gains you have made.  Then you complane that you have tried everything and never get any results.  I wish there was more to say on the matter but the fact is your a quitter and nobody likes a quitter.

The Fix: Realize that there are always points where your resluts will slow down but perserverence is what will separate the men from the boys.  You are either in it to reach yor goal or just taking a casual stab at it.  Can you guess which will succeed?

6. You have training ADD.

“The goal is to keep the goal, the goal.” – Dan John

This is one of my favorite quotes  as I see many people who think they can train everything and still achieve great results.  These people will start off training for strength and after a week or two start training for endurance and for shits and giggles throw plyometrics and weightloss in there as well.  Bad back?  Add some corrective too.

The Fix: Like Coach Dan says, have a goal and stick to that one goal.  That is your first goal.  Stick with it  and periodize every say 3-4 months.  Train strength for 3 months then maybe do some programming to lose some fat.  It is VERY important to make sure you throw in some periods of corrective and recover work but that is a whole other post.

7. You procrastinate.

You have a new program that you bought or one that a trainer has set up for you and you keep staring at it saying you will start it when you have more time.  It is funny that you keep going to the gym doing the same crap that you have been doing since 1972.

The Fix: Stop making excuses for yourself and get crackin’.  You can either take action or forever lay in peace, your choice.  I am gonig to leave you with another of my favorite quotes:

“The best time to plant a tree was yesterday.  The next best time is today.” – Ancient Chinese Proverb

8. You think lifting heavy weights will make you bulky.

This one is more directed at the ladies but there are guys out there who lift those 5 pounders thinking they are “toning” as well.  The same people fail to notice that they heaven’t been getting any results from those pink dumbbells and yet that chick over there doing pullups has sexy lean muscle and can probably deadlift more than most men.  Funny how that works.

The Fix: Give the pink dumbbells to Tracy Anderson and start training to get stronger.  Well, unless you like to eat only celery stalks and are going for the skeletor look.

9. Your easily distracted.

This overlaps with training A.D.D. and procrastinating.  You get easily distracted from your goal which means you skip workouts and necessary steps to reach your goals.  It could be anything from a hectic work deadline to cathing  a minor cold.  Whatever excuse you can use to not workout sticks out like a sore thumb.  Oh look, something shiny…

The Fix: Don’t let anything or anyone get in your way.  Even if it takes telling your boss to go fudge himself that this is extremely important to you.  If you keep getting distracted nothing will get done.  The fact is that there will be obstacles in your way but this is the universe’s way of separating the strong from the weak.

10. You over-complicate things.

You take something simple like doing a mobility warmup and 5 sets of 5 deadlifts and turn it into something like this:

If you are a neurotic perfectionist, you blow the situation out of proportion and create this mental image that’s so complicated that it’s no wonder you don’t get anything done.

The Fix: Things are usually simpler than you think – be conscious when you are adding unnecessarily complications for yourself.  And by all means, go have some fun while you are doing this and keep it simple!

Written by Steve