Push something, pull something, do something for your legs… and do it 2-4 days per week.
If you just based your workout around those three simple things, you’d probably be more healthy, have increased injury resistance, be more in balance and achieve your goals faster.
It’s simple, it’s VERY quick, and it’s “functional” in the strictest sense of the word.
So Christmas is upon us and it’s the time of year when people tend to add a little extra winter padding. It happens, try not to stress out about it. Here’s a few quick tips that might help you to minimise any damage over the season of indulgence…
1) Don’t be all or nothing – if you have a slice of cake, it doesn’t mean your day is over. Keep the rest of the day on track and eat well to make up for it.
2) Glycogen depletion and calorie partioning – train with higher volume and intensities in the days before a big event and run your carb intake down a bit so that when you do go out and party, most of the calories go towards replenshing the depleted energy stores in your body from hard training rather than onto your hips/bum/tum in the form of fat. This is the exact reason I’ve designed my 2011 Christmas FitCamp.
3) Consider a mini diet – similarly to point 2, if you know there’s a big feast coming up on Saturday, run your kcals and carb intake down for the week before so that your average weekly kcal intake comes in right were it should be (also start your meals with lots of meat and leafy green veg and eat ’til you’re full – it’ll stop you eating too much dessert).
….and if none of that works, chill the hell out, it’s Christmas. ENJOY YOURSELF!!!
The definition of “functional exercise” is what it produces, not what it looks like.
If you’re ever struggling to choose an exercise for a certain bodypart, ask yourself these two questions:
1) is it a multi joint compound movement?
2) is it done standing?
If the answer to both is “yes” – that’s probably the one to do. And if all the exercises you’re trying to choose between answer “yes” to both questions, pick the one you hate the most. You probably need to do it more anyway.
There’s exceptions (pull up variations and bench variations being the obvious ones), but it’s a good guideline to follow.