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Winners aim high, Losers aim EVEN HIGHER-how to start an exercise program and stick to it

Have finally finished a month’s worth of workouts. This is the first time in 3 years that i’ve actually embarked on a post new year’s resolution workout and actually stuck to plan.

Here’s why i believe it happened:

How to start an exercise program and stick to it

1) Publicly tell everyone and make sure you talk trash about it

Remember this simple limerick:

“When i say
I must do
I ‘malu’*

* Malay for embarassed

No one believed me when i told them my workout was 6 minutes long and that each week i was getting stronger. I found that the more they told me it was bullshit, the more i wanted to prove them that this stuff actually works. And so i couldnt find any reasons for missing a workout. And seriously, if your workout is only 6 minutes long, how can you possibly find excuses not to do it? Which brings me to Point No. 2

2) Small investment of effort
Say you wanna keep healthy, and are presented with 2 options every morning for a month: pop a vitamin C tablet or blend and then drink its equivalent in oranges.

Which are you more likely to do each morning (especially when you’re rushing for a 9am meeting)?

If you grapple with the above question then Vitamin C is not the only deficiency you have.

Keep your activity simple, something that challenges you enough to elicit improvement and stimulate you but not onerous enough to repulse you.

Workout 6 minutes only? Im not lazy, im just sensible.

3) Winners aim high. Losers aim even higher

Notice how if you look too high, you'll get your 'nads whacked by the more prudent guy aiming low

Here’s the deal: no lard ass is going to get abs overnight. In a year’s time you’ll probably not be a millionaire with a hot blonde girlfriend, and you’re probably not going to be firing your Boss after your Internet startup goes IPO.

The greatest lie anyone told is : “aim for the stars so if you miss at least you’ll end up in the clouds (or something like that, either way the logic is flawed). “

I prefer:

” Aim for the stars and …how the F$%K did i fall into the drain”

Dont look too far ahead, not only will you miss the crucial steps right in front of you, but you’ll constantly be frustrated by the fact that you’re not there yet. (plus you might fall into a drain, which only exacerbates your feelings of self-loathing)

4) Be unambitious
I find that you’re more likely to stick to something, and feel accomplished if your goal is broken into smaller chunks, with shorter timelines.
– they’re more tangible and precise (lose 1 inch -VS- GET ABS AND ALL THE BITCHAS!!!)
– the end is close in sight (just one more week to go -VS- not another 12 weeks of this?!)
– you’re setting yourself up to win every time

i didnt set out on a 12 week regime (which is the standard in most fitness programs), i set out to just finish a 4 week one. So no matter how unmotivated i felt, it was only 4 weeks to the finish.

i didnt aim to deadlift 500 pounds by the end of the month, i merely aimed to increase my poundage by 5-10 pounds each workout, and so with each new week, i was excited to get back to the gym just to see if there was any improvement (which i was certain there’ll be)

i’ve read somewhere (citation needed) that marathoners dont think about the finish line, they always aim to cross the next lamp post, and then the next, and then the next.

Define your next lamp post, and then get to work on crossing it. This way, every day is a win.

5) Measure your progress no matter how small
The only way you’ll SEE progress ( i mean literally) is if you record it. Then you know that you lifted 10 pounds more than the week before, then you’ll be happy, then the other steps above come into play.

Caveat: keep it simple. Dont get bogged down by the details. You need enough to be happy, not to be a scientist.

Cut the bullshit, what have you achieved with the Six Minute Workout

After exactly one month of 8 workouts, here are the numbers


Maximum weight lifted in pounds
2-Jan 31-Jan % increase
Seated Leg Press 77 320 315%
Seated Row 80 155 93.70%
Seated Chest Press 65 140 115.38%
A) Caveat: These do not take into consideration the reps lifted, which means, the percentages would most definitely be inflated.
B) Still, for a guy who hasnt been gyming for 2-3 months, and pressing 140 pounds after only 8 workouts, you cant argue that this workout did not work
C) Did i lose weight? No. I gained 1.3 kg, but using different weighing scales each time means the readings will be inconsistent 

D) Did i burn fat? Yes. Was it because of the workout? Hard to say. It could be due to me discontinuing my medication which made me fat in the first place.

E) How much fat did i burn? Once again, using 2 different instruments for the before and after fat percentages means inconsistent readings.

F) if you must know

Before-27% bodyfat (with Body Composition testing)

After- 19% bodyfat (with Accumeasure Bodyfat calipers, and pinch test done with suprailliac skin fold)

G) Why is my alignment all wonky? Because i did something wrong with wordpress and now i cant be bothered to fix it.


About lionelsnotes

I started ranting in Facebook notes, now il just rant here instead. Seems...neater


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