“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” ~Plato
We go to the gym because we want to look and feel better, right? We want to maintain our vitality, be healthy and strong and to ward off the aches and pains of aging. Yet so many people, of all ages, want to take shortcuts or they’re not willing to push themselves to the maximum. Yet they wonder why they’re not seeing the results they desire.
It amazes me how many people in the gym are there to socialize or just so they can tell people they work out three times a week. There’s one guy at my gym who is always reading the newspaper. Some people like to read while on a bike and if that works for you, that’s perfectly fine. But a few days ago I watched this man read the paper while performing his leg presses. How much effort is he putting into that set? How focused is he? (Note, last month this same man meandered over to the lat pulldown machine and – with no pin in the weight stack – sat and pulled the bar down. Expecting – but not getting – weight, he went crashing clumsily to the floor. No injuries, only his pride was wounded. (I wouldn’t make this up, honestly).
I even have a client who I just can’t get to turn it up and really push it. She is her late 50’s and as an avid walker, she’s in decent shape for her age. But when it comes to lifting weights, seldom will she go to muscular exhaustion in a set. Still, she said to me last week that she wants to look like a very fit, female client of mine, one who’s not afraid to go all out, including occasionally hitting the gym in the early morning and returning in the evening. Don’t be fooled. If you want results, that’s the type of dedication it takes. I’m not saying that you have to be in the gym twice a day, but you have to be willing to bust your tail and that’s especially true as we get older when it becomes harder to build muscle. Typically, men and women start losing muscle mass and gaining fat mass by 30 years old. You may weigh the same but there’s been a redistribution of your weight, most of it likely around the waist and hips. So yes, as we age we have to work even harder than we did 10, 20 years ago – just to maintain.
For that same reason, it’s vitally important to include resistance training in your program. Perform a couple of sets of eight to 12 reps in which you go to muscular failure, i.e. you can’t get another rep. Ladies, don’t be afraid of getting bulky. Eight to 12 reps is good for you, too. Probably 98% of women don’t have the genetics, the level of testosterone required to get “bulky.” A lot of guys can’t get big. What makes you think you can? And the more lean muscle mass you build, the more calories your body burns, even at rest. Walking, jogging, cycling, swimming, aerobic classes; they’re all great, but you’re not going to build much muscle (or bone) to counteract the natural aging process. And if you’re leaving the gym without breaking a sweat or without the slightest bit of muscular fatigue and never experience any real soreness, I will bet that you’re not seeing many results. And you can’t just do it for a month or six weeks. I had a client who came to me about eight weeks before her wedding day because she wanted to be as fit and trim as she could for her special day. I did the best I could, but I didn’t see much difference in her. That wedding was back in July. I’ve seen the new bride two or three times since.
Bottom line, there are no shortcuts to fitness, no get fit quick schemes. You’ve got to be in it for the long haul and you’ve got to hit it with some focus, determination - and intensity. But the most important thing is establishing consistency. Do something. And do it regularly – at least three times a week. Otherwise, you’re only spinning your wheels.
