However, that’s not the point. The important question is whether you are just staying still or whether you are gaining? For far too long, I’ve just been staying still. I haven’t been pushing myself for gains.

Part of the reason why I’m not pushing myself for gains, is that I’m Lazy. I haven’t been putting in the work. I have to start changing that… However if I fail, at the very least, I can eat right for the day. This last Thursday, I didn’t get a chance to get a full workout in… I was too busy trying to write, making airport trips for my wife, and other stuff. So when it came for dinner, I looked to throw a couple of pieces of boneless skinless chicken with a little BBQ sauce on the Foreman Grill. I grabbed myself some V8 Fusion Acai Berry, tossed it into a blender with 5 oz. of red wine (Two-Buck Chuck Shaws from Trader Joe’s) and some frozen berries (also from Trader Joe’s). In hindsight, I probably could have added some vanilla whey protein. Nonetheless, it took me only about 90 seconds – including clean-up. I added a little dark chocolate for desert (goes great with my speedy sangria).

I had a nice high-protein, high-antioxidant meal. I could probably add more veggies, though the V8-Fusion has some. It’s not a perfect meal. However, I felt like I had done as much to get healthy as going to the gym… and I could do it the Lazy way. It’s not good to substitute eating for exercise all the time, but when it’s necessary, it’s better than nothing. For that day, eating well “was my gain.”

I’m trying to motivate myself to do my own workout on Mondays, but as of now I always seem to have a pile of writing to do. I’m sure it’s just a matter of re-prioritizing things. Even if that doesn’t work I’m in the best shape I’ve been in since I tried the 100 Pushup Challenge. Maybe I should give that another go in a few weeks to compare my strength from then until now.

When it came down to it, I realized that the motivation for going to my free gym wasn’t there. The equipment isn’t the best and since it’s always there I don’t go. However, going with my wife is a different story. We’ve got the buddy system working for us. Also, the gym has Body Pump classes which have been fantastic thus far. It’s like having a personal trainer there for me. I wake with more “good soreness” than I’ve had in years of gym workouts on my own.

In the end, the price of $29 a month for a gym in Silicon Valley seems to be worth it. I don’t know if this will transform my stomach into a set of six pack abs, but it seems like a smart move in the right direction – something that I sorely need at this point.

Failure to stay focused is likely the number one problem with home fitness. A great cardiovascular program consists of nothing other than walking. Other forms of home or office fitness programs include “Isometric or Aerobic Exercises.” Many people opt for the infamous exercise DVDs and videos where they can pop them into the payer and exercise right with the coach. Again, privacy is the main benefit, especially for females, the fact that you can do it whenever you want to without having to travel, being able to save on gas and eventual vehicle maintenance, you won’t be watched, which many fear while they are in the gym wear. Even if you choose a home fitness regimen there will be some type of financial obligation involved, even if it is only a good pair of gym shoes.

Home exercise programs are not dependent on any weather conditions so there are no excuses at all. Deciding on your fitness regimen warrants careful consideration because everyone’s life is different. Maybe finances will help you to decide if it is not a good time for you to pay for a gym membership which can often be costly. Plus if you are working out at the gym you will need a few changes in exercise outfits but at home there is no need to worry about what you are wearing.

For many, going to the gym is a great option because there are various equipments that can be enjoyed, there are usually swimming pools at the gym and swimming is an excellent exercise and great for the cardiovascular system and the overall body. Swimming will work on parts of the body and muscles that you never knew existed – just look at these five reasons to take-up swimming. Gyms offer trainers as well and for some a trainer is just the thing that they need to stay motivated. Trainers will work with you and tell you what to do when many times you don’t know what to do. They can also recommend the best diets to meet your needs too. It can sometimes be hard to decide if you should choose the gym or rather a home fitness regimen but try to base your decision on finances, the available equipment interests, and your own comfort level.

I don’t belong to a gym because our apartment complex has one. It’s not very big and doesn’t have everything that I would want, but the price of free is the right price for Lazy Man and Money. My wife on the other hand, is used to a nice gym and going to the free one would be a considerable step back – and probably result in her not wanting to go to the gym as much. As such, she has her gym and I have mine – until this past Saturday, when I decided to check out this body pump class she’s been raving about.

I had no idea what to expect. I figured it could be really easy. She had said she started at 2.5 pounds and is now up to 12. As a guy, this kind of weight seems like child’s play. The other side of me said, “Remember, aerobics and yoga class tend to hurt you real bad. Don’t get cocky here.”

For those not familiar with Body Pump classes, the concept is pretty simple. For an hour or so, you listen to music and lift weights… as you can tell, small weights… about 33,976,399 times per song. I had no idea that it was going to be same motion over and over again. Fundamentally, I don’t like this approach for me because it’s not what the body builders would do. I’ve read numerous studies that suggest lifting really heavy weights a few times with long breaks (3 minutes not being unusual) for the muscles to rest is the idea way to make strength gains. This seemed like a good way to just hurt yourself by overdoing one movement too much without adequate rest.

It’s two days later and my triceps are in complete pain… I can barely lift my hands to my head. Scratching my head is so painful right now that I get up and rub my head on a wall. Nonetheless this tells me that it’s doing something (hopefully something good) and I plan to go back for another class on Wednesday. Before that I think I’m sticking to healing or cardio. My cardio might not get too far as my quads felt like they might explode climbing the stairs yesterday.

Perhaps it’s time for me suck up the money and pay for the gym.

Perfect Pushup

The Perfect Pushup was designed by Alden Mills. He is a former Navy Seal who got the idea for this product when faced with the realization that so many people just don’t know how to do a proper pushup. Interestingly enough, Mills also includes a helpful little exercise plan with the product to help you get started on your fitness goals. For those that want to increase their arm and back strength, but are a little stuck on the right pushup form, this product is actually pretty useful.

It is unimpressive at first site, being basically two small discs with handles attached to them. You place the discs on the floor, grab them and proceed to do your pushup. The way that the discs are positioned really does help you get into the right form, even without realizing it. The product also includes example cards of the many different kinds of pushups that you can do for those that are brand new to this type of exercise. This allows you to change up your workout a little bit and the discs will help you get positioned perfectly each time.

While they are incredibly useful, especially for those with hand and wrist injuries, the Perfect Pushup is probably not the best product for those that are already experienced with strength training. This is definitely a product that is geared towards the entry-level consumer and overall the quality could be a little better. The discs are nice, but they are made of pretty cheap plastic and you end up wondering just how much stress they can actually go through.

This is a terrific product for the absolute beginner that is looking for a little assistance with pushups. It’s hard to recommend them beyond that, and when you look at the overall cost for the item, it’s a little tough to justify since it can really only help you do one thing. However, given that improper pushups can lead to injury, if you are concerned about hurting yourself, this product will help you improve your form.

It’s definitely not for pros, unless, as I mentioned above, your wrists and hands have seen better days. The main problem with the product is that it is just so limited, despite the extra cards and the little fitness plan. While pushups can be great exercises, there are other exercises out there. It does serve its limited purpose well however, and I can see why so many people have purchased it. You just have to wonder how many Perfect Pushups ended up stored under the bed, never to be used again.

Photo Credit: K·FREE

Snowmen need exercise too

Skiers usually have massive upper body strength because when people ski, it works so heavily on that part of the body fully utilizing the arm and chest muscles. Skiing also works the legs quite a bit with all of the balance and leaning that is required to ski successfully, the legs get a massive workout as well. Even though it is hard to compare a day at the gym with a day on the slopes it will keep you in shape and give you something to look forward to.

There is a lot of lower body action going on with skiing as well which is why most skiers should always engage in other activities that are meant to make the lower body stronger. Any exercise that strengthens the lower half is acceptable. Squats, lunges and side lunges work especially well because they can mimic many of the skiing moves enforcing lateral movement. Downhill skiing entails a lot more than it might look like it does. It requires a lot of practice, being physically fit, and of course, the proper equipment is very helpful too.

The first day on the slopes is going to result in using muscles that haven’t been used in a while which is naturally going to result in muscle soreness. This is true for even the most seasoned skiers. The calves, hamstrings, and the quadriceps have been resting all summer and they are now being put back to work vigorously, this is good! Never just put your skis on before warming up with a few exercises so that you can avoid unnecessary wear and tear on the muscles such as tears and strains. Consider investing in an elliptical machine and doing some running in the short off season from skiing because these mock skiing. Lastly, you should look to avoid skiing knee injuries. If snowboarding I recommend reading Snowboarding Safety 101.

While such sports as downhill skiing, snowboarding, and cross-country skiing can only be enjoyed during the winter, they are physically challenging and give the body a great workout, and they are also very beneficial physically. Drastic improvements in muscle tone are developed from downhill skiing that benefit the entire body and are also great for endurance and balance. Because of the arm movement involved with cross country skiing this is a great cardiovascular exercise as it keeps the heart pumping rapidly. Muscle tone in the entire lower body is increased from snowboarding. Sure, often these sports take some time to master and can often be expensive as well they are very beneficial to the body.

Remember that you can’t learn skiing and snowboarding overnight (but here’s a shortcut: A Dummy’s Guide to Snowboarding). These top resorts (and others) offer lessons for skiers and snowboarders of all types.

Photo Credit: caseywest

So with all this time gone, my gym routine was cut short. Instead of swimming every day like I had in the past, I worked. Now the weather is too cold for swimming even if I wanted to. Last week, I decided that enough was enough, and it was time to get to some exercising again. I didn’t do anything amazing, nothing that strenuous. I basically just wanted to put in some gym time to get back in the rhythm again.

I don’t know if I was there for ten minutes. However, I raced through everything quickly. I’d do a chest exercise, followed immediately by a thigh one. I follow that up with an arm or back exercise and then a calf exercise. Each body part was resting while the next was working. I found this a tremendous way to get a lot of exercise in quickly. Again, this kind of circuit training is nothing revolutionary, but it really worked to get me back in the habit again. I have been doing the same thing – though going longer each time – every other day last week. I think I’ll add 30 minutes of running at my fastest pace on the off-days. We’ll see how that goes.

• You Keep Working Out – If you are going to pay money to join a health club, you are much more likely to frequent it often. Also, building the gym into your daily routine is often quite convenient. A workout on the way home from the office may be a great stress reliever to calm you down before heading home to a busy household. Try and find a gym that is right on your drive home. This will prevent skipping workouts.
• Motivation – Just being in a gym can be motivating. People who are committed to working out and being healthy, which is encouraging will surround you. You will also be very exposed to people who have the body type you may someday have. Believe it or not, studies have shown that being around someone with your goal look may motivate you to keep going.
• Support – There is a lot of support at a gym, and that can be very motivational and helpful to many individuals. One of the best things to do is hire a personal trainer for your first few workouts. Many gyms offer this free of charge when you join. Take advantage. Even if you do not continue to work out with a trainer, they can teach you the correct workouts to be doing to reach your specific goals. Make sure you tell them what your goals are. If you are trying to lose weight, tell them. If you are trying to tighten up, let them know. That will construct a workout plan that caters to your body and your needs.
• Equipment – Another great benefit of joining a gym is that most will stay updated with the newest and best technology. This is good for you because it means you don’t have to update your home gym. It is important to have a variety of exercises in your routine and you simply cannot get that from a home workout, unless you can afford to stock an entire gym.
• Classes – Most gyms offer classes free of charge to their clients. Classes are a great way to improve your health. They are also a fun and structured way to hold you accountable to a workout. You are less likely to skip out if you have friends from spin class waiting for your every Tuesday and Thursday. Consider joining a class at your new gym.

Of course not everyone can afford a gym. Go to your local gym and speak to someone about your financial situation and your workout needs. Many will try to accommodate. If finances are tight, avoid super luxury gyms with ridiculous technologies like laser scanners and thumb print security. These gyms are more pricey and they will be less flexible to work with you.

]]> http://www.lazymanandhealth.com/the-benefits-of-joining-a-gym/feed/ 1 http://www.lazymanandhealth.com/post-workout-nutrition/ http://www.lazymanandhealth.com/post-workout-nutrition/#comments Tue, 30 Sep 2008 21:53:58 +0000 Lazy Man http://www.lazymanandhealth.com/?p=317 While many people focus on what to eat before you start exercising, I believe it is what you eat afterwards that really matters. Whether you are trying to avoid dehydration, or you find that you are really wiped out after exercising, it is important to make sure that your post workout nutrition is balanced. While each person will vary in what they need after their workout, here are just a few of the things that I have found that work for me.

First and foremost, water is essential. If you are not drinking water after your workout is all too easy to get dehydrated and to feel rundown. Make it a point to have water directly after your workout particularly if you’ve been training very hard or it is a very hot day. You may not realize just how much water you lose what you are exercising. While sport drinks can also be helpful, you need to watch out for the sugar. There really is no replacement for good clean water – especially when it comes to drinking water to lose weight.

Now let’s focus on proteins, fats and carbs. If you are on a restricted diet it can be a little difficult to know what to eat after you’ve worked out. For many, this becomes a problem because it is all too easy to cheat especially if you are extremely hungry after exercise. It is a good idea to come up with a specific plan that you can stick to and that you can fall back on even if you’re starved. Generally, most will want to limit eating fats after their workouts. In very rare cases, you may want to add some good fats. I knew a semi-professional bodybuilder once who would drink a half a bottle of sunflower oil at times. He was so in tune with knowing what his body needed to build muscle that he just rocked it out.

Since you aren’t likely a professional bodybuilder, that leaves us with proteins and carbs. Let’s focus on proteins first. One of the easiest ways to get quick protein after your workout is simply by eating a protein bar or drinking a protein shake. Look for one that will be very easy to digest so that your body can have quicker results from protein which will help you recover faster. I prefer whey protein since this is something that the body can easily digest. However, if you are allergic to whey, you may want to consider something else. It is a good idea to experiment with a few different types of fast digesting protein to see which one will work best for you.

While there are many foods that have a high amount of protein, such as tuna, they may not be as beneficial right after a workout since it does take the body longer to break them down. The key is finding a protein that your body can absorb very quickly to get the most benefits from it.

Now that leaves us with carbs. If you are on a low carb diet and trying to do strength training or vigorous exercise it can be very difficult to manage your diet and figure out what you can and cannot eat. However there are some great carbs that are very beneficial after a workout. The key is finding good carbs and stay away from the bad ones. Generally, bad carbs are the starchy ones that are found in white bread and in many cases in pasta.

Personally one of the easiest ways for me to make sure I’m getting the right kind of carbs is to eat a healthy low carb bar. It takes the guesswork out of everything and makes it a lot easier. In fact you can even find nutritional bars with a perfect balance of protein and carbs that are ideal to eat after a workout. For those that don’t have a lot of free time this is probably the easiest solution.

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