The Jungle Gym – Interview with Ben Coker & Jamie Bolton

EK: Boys, welcome back from the Jungle Gym. From the video footage you’ve already posted we can see it was quite an experience. To kick off our interview today can you tell us – what was the most challenging aspect for each of you whilst in the ‘Jungle Gym’?
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Jamie: Thanks it’s great to be back, the Jungle Gym was quite a trip to say the least! For me, the most challenging aspect was learning to forget the ‘norms’ of at home, and to have to really think outside the box. Of course, this led to its own problem and in trying to create more options very quickly I ended up with ‘paralysis by analysis’, i.e. too many options in exercise selection, from the tools I created.

So the old simple message of ‘keep it simple, stupid’, suddenly became my mantra for the trip. I honed in on the most effective movements, whatever they happened to be in each scenario, and then I hammered away at them. Why make it more complicated than it needs to be!

Ben: Food. From my experiences in the Jungle gym I found that my rough maintenance level is and or was about 3500 – 4000kcal! I say was because the heat out there will have increased my basal metabolic rate. Regardless I require a relatively large amount of kcal to keep my level of muscle mass. Give me a bar and I can keep my back growing or at the very least maintained by hitting various grip chins for volume. But without the level of nutrition…trust me its hard to keep hold of energy hungry muscle mass!

EK: Certainly, we all know how important nutrition is in this game. How was it that you actually managed to keep up some form of decent nutrition and some continuity whilst travelling?

Ben: For me I went straight to my old friend. Milk. For those of you who know me I put away milk by the litre, commonly consuming 4L of organic full fat a day. The same was true for travelling. I don’t care about what people say about dairy/ full fat milk being the devil and linked to all sorts from heart disease to diabetes…its bull. There is plenty of unbiased research out there backing me up, plus the fact I consumed 4L a day for pretty much a year and every time I get a check up I’m passed as very fit and healthy, but that’s not for today’s discussion!

No matter where you are, there is a good chance you can get milk. Its packed with vitamins & minerals and has a near perfect blend of macronutrients…and it’s cheap. So for me I sourced out milk and kept tanked up on it. Now despite what anchor man said, milk is actually  good choice at hydrating you too, and so I regularly sipped on milk as we were out and about. Feeding and coping with the heat. Win win.

Of course I didn’t just drink milk. I ate lots too. Again, for those of you who know me, I am easily pleased in the food department. ‘Boring’ foods suit me to the ground and whats even better is that they make me grow. Eggs like milk can be found in most places, are cheap and pack good macros, nutrients and kcal. Picking up eggs be they scrambled, fried or even in omelets was relatively easy and i relied on them whenever we had a chance. Oh I’m forgetting a tiny point – the cholesterol in eggs helps in your body’s testosterone production.

Jamie: One thing in particular is trying to eat like the locals do. Why? Because they can’t afford any expensive, processed food. Instead they’re eating locally grown, natural produce; and what’s more, it’s going to be incredibly full of nutrients compared to anything at home.

It’s also worth adding that if you know you’re going to be really remote like I was in Uganda, and that meat may well be extra scarce / expensive, then it might be worth taking a whey protein supplement with you, like I did with MP’s Whey Impact Blend . If you can, even bump your protein up so it’s getting close to even just 0.75g/lb it’ll make a world of difference.

EK: Jamie, you were staying in an extremely rural location whilst in Africa. Can you briefly describe the location and shed some light on your methods of training whilst there?

Jamie: I was in a place called Kanungu, in rural south-west Uganda. We’re talking dirt roads, long-drop toilets, and power for a couple hours per day (if you’re lucky). Real basics. But incredibly refreshing in looking at what you really need to live with.

As far as training went, the TRX was a great tool to bring along with me, but knowing I was in the same location for 6 weeks, I didn’t stop there. I had a local carpenter knock up a log press and 2 farmers handles, at about £9 a log. And I made a ‘Jerry Bar’ out of four 20litre jerry cans, some wood and rope.

It's amazing what you can construct very quickly in the jungle gym

The biggest adjustment was to using fixed loading, be it bodyweight or the logs. In other words, no ramping up. This lack of loading was a problem, at first. Then I adapted and worked around it. Bodybuilding techniques like pre and post-exhaust made an appearance, and working in a circuit fashion worked very well too. Most of all, I really attacked my conditioning, the one thing that can always be improved.

EK: Give us an example of the most improvised bit of training equipment used in the ‘Jungle Gym’

Ben: Whilst in Cambodia we travelled to Sihanoukville and there we found a nice secluded beach. That being great in itself (as we could avoid the street sellers) we actually stumbled across a piece of drift wood in the form of a log/branch. Being the opportunists and training fanatics we instantly interpreted this object of a sled! Out came the TRX straps and so the training began. An improvised yet extremely easy way to get a workout done. Below is a compilation we made of various exercises we performed with this drift wood sled…

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EK: What factors in your improvised training do you feel were important in enabling you to keep your strength levels so high and even improve in some cases?

Jamie: For me, it was all about drilling my conditioning, when my conditioning steps up, good things really seem to happen. On top of that, I followed Ben’s advice and zoned in on accumulating some volume in my training to make up for the lack of loading, and this seemed to make a world of difference.

Ben: My goals were more geared to keeping good shape and muscle mass as opposed to my strength levels. I knew from experience that what strength I may lose, I would gain back quickly when I got regular access to a gym back home. That aside I did employ a few tactics into my training that I feel helped keep my strength levels so high.

Firstly, If I found a gym with adequate poundage, I made a point of making the first compound of either my upper push, upper pull or leg day, heavy. Make the most of the heavy weights if you find them and pile on the volume after.

Secondly, I lifted explosively on every rep. This is something I do regardless but I feel its effectiveness came to light whilst I was away. By trying to explode through the lift you serve to keep your CNS firing and not let it get sluggish and lazy. I even incorporated heavy rock shot puts In Sihanoukville as a method of keeping my pressing movement patterns firing.

EK: You mentioned making the most of any gyms you could whilst travelling. What type of access to gyms did you actually have?

Jamie: In Africa, none. It was all about what I was able to create from the local environment, or use my bodyweight to accomplish. Africa was hard work in that respect, but being pushed to think outside of the box, it really made me think about what was ‘necessary’ and what was more ‘nice to have’ but not ‘need to have’. It got better in Asia, just about.

Ben: In Thailand (bangkok) there were a few of the big ‘health spa’ gyms about so whenever we passed through Bangkok (twice minus the day we left) we hit one of them and made the most.

In Laos, Cambodia and the rest of Thailand we found a few gyms, all pretty spartan, some better than others though. It became all about going back to basics and trying to get the best out of the bad gyms and making the most of the gyms that were, well, actually gyms!

EK: How did you make the most of, lets say, one of the better gyms, in the instances you happened to stumble across one?

Jamie: In short, we nailed it. We both did some pretty sadistic levels of volume and pushed ourselves to the brink. But hey, we never knew when the next ‘good’ gym would turn up. You make the most of those days to put some extra work ‘in the bank’ to make up for when you can’t.

Ben: As Jamie said volume is crucial and I harked on to him a fair bit about it. When travelling around you don’t necessarily know the next time you going to have any opportunity to train. For me this lead to one sensible solution…beat the hell out of the muscles your training in each session. Forget stimulating and not annihilating…I obliterated the muscles and gave myself the luxury of needing a whole week to recover! It simply means you have to train less often.

Being relatively unaccustomed to volume training, Jamie actually put on body mass by adopting this principle into parts of his training. I think he secretly thanks me for it but he won’t admit it.

EK: Conversely, when posed with a ‘sub standard’ gym should we say, how did you make the most of what was their to ensure an adequate training effect?

Jamie: By not using any of it! Unless you’re giving me a rack, or even just a barbells and some plates, I may as well make the most of my bodyweight and the TRX instead. There’s no point in using something sub-standard when you’ve already got a very versatile piece of kit with you at all times – yourself.

Ben: In Hue we found a ‘gym’ that looked like something pre pumping iron. A barely functioning relic of the past. Despite visiting that place all I used in there was the pull down frame to perform 20 sets of 10 pull ups…I told you It’s all about the simple things that work and the volume! Here is a clip of that infamous place…

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EK: Jamie, you managed to actually put on muscle mass whilst away. Could you attribute this to any particular aspect of your training whilst away?

Jamie: Sure. For a start, I really had to dabble into high rep ranges. I can’t remember the last time I went above 8 reps before I left, apart from the odd widowmaker squat. Suddenly, 15 reps became low. That and keeping the diet in check and bam, I grew. Simple really!

EK: Ben, coming from a bodybuilding background and being a ‘big guy’, did your approach to training in the Jungle Gym differ from Jamie’s in anyway?

Ben: The biggest difference was in the food. I needed more. I train following a bodybuilders approach though and Jamie that of pure strength. Resultantly my volume was higher still than Jamie’s. Its the way I like to train and I am accustomed to it. Being at a relatively high level of development I find that I require that extra volume to keep such muscle mass and fullness. I also hit isolation or accessory movements a lot more after my main lifts. Again its a volume issue but also aesthetics. For example, with shoulders, I put a lot more side lateral, upright row and reverse fly movements into my workouts what ever way I could whereas Jamie was pretty much content on the main pressing and pulling movements. I went out my way to get extra work done and resultantly my workouts were longer.

EK: From your experience what pitfalls do you feel potentially await any future travellers?

Jamie: Expecting to do too much. I set out with this glorified idea of doing nearly daily bodyweight activity. Didn’t last for long. You have to remember that you’re away travelling and there to enjoy it. So it’s important to be minimalist in both your expectations and your approach. By the end I was training just 2 days per week. And I got on just fine.

Ben: I agree with Jamie and we spoke of this matter frequently when out there. Stressing out will only serve to reduce your Testosterone levels and ramp up your cortisol levels. The mechanics are to long winded to delve into here but essentially your body only has a finite ability to make testosterone or cortisol (via the conversion of cholesterol and in turn pregnenolone). As one goes up the other goes down. Keep the cortisol (stress) down by getting the weight of not leading the perfect training life off your back. Every little helps. Plus as Jamie said, you are here to life live and experience the world. After all what’s 6 weeks out of your whole life?

EK: In hindsight, could you have better prepared yourself for a length time away? Or put another way, are there any things a traveller could do in the build up to going away that would help them on the road?

Jamie: I’m not sure I could have prepared any better, as part of the experience is that it’s a vast unknown quantity. The one thing I’d say that is important though, is to start thinking about it in advance and how you’ll approach it. In other words, if you’ve got minimal training time, what are your real bang for buck, go-to exercises. And what do you do if the equipment isn’t there. What’s your back up plan? With that in mind, it might be worth investing some time into reading up on advanced bodyweight movements, as you might need them a lot.

Ben: One tactic that I use often before going away is purposefully ‘overreaching’ as its technically known. I up my training volume and intensity the couple of weeks prior to going away, reaching a point of mild over training. This means that when I go away, I can actually not train for a week to two weeks and still be supercompensating (diet dependant). In the case here that equates to a third of my time away!

I would also like to address the issue of flexibility and being able to let the mind broaden to different training practices, as when your on the road you ARE going to have to do things that aren’t in your normal training. If you are not mentally prepared this can be stressful. Knowing you will have to adapt and then thinking about how you can do that before hand lessens the blow when your presented with less than ideal conditions. It also means that you can get training done instead of being left scratching your head or worse, giving up and not training!

EK: As a final take home for our readers, If you could ‘coin’ the principles of how to train whilst on the road or away from mainstream training, how would you do so in as few words as possible?

Jamie: Think outside the box, use the local environment to your advantage, and most of all – enjoy it!

Ben: In true Coker style…Basics. Volume. Milk.

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Worthwhile Fitness Gadgets

As our time traveling across South East Asia and Africa comes to an end, Ben and I last night stumbled onto the topic of fitness gadgets in light of our use of the TRX. We got talking about what fitness gadgets on the market hold value and are not simply a means to drain your wallet. Our list was small and I think that says something on the matter…
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Everyone loves gadgets. The strength & performance field is no different. There are endless gadgets being subtly, and not so subtly, pushed on us by companies from all angles. For every gadget worth its salt, there are probably ten that are worthless junk.
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Here are the ‘gadgets’ which arose in our conversation…
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1. TRX Suspension Trainer
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The TRX is a great piece of kit which allows you to redirect your bodyweight so as to use your own weight as resistance for lifting.  Closed kinetic chain movements like push ups and inverted rows activate the nervous system much more than open chain movements like say a seated row or a dumbbell press. In other words, moving your body through space is better than moving space around your body. The limitation on this is usually finding a method of allowing you to do this with sufficient loading. Enter the TRX. Even for simple things like shoulder prehab – forget doing external rotations with a dumbbell, do it on the TRX and use your bodyweight, which do you think will be more effective?

Finally its an awesome tool to pack with you when you are travelling – I’m fed up with the shoddy equipment often found when away from home. It’s a bit of an investment at £130, but that’s exactly what it is. With this you can train – anywhere.

Train Anywhere with this piece of kit.

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2. Vibram FiveFingers (Sprint Model)

More and more research continues to validate the science behind the proponents of barefoot training, be it for running, climbing or indeed lifting. Traditional shoes give you too much support and leave the natural stability of your feet and ankles neglected. Indeed, some have even reported the disappearance of long-niggling back troubles by using Vibrams.

I use the ‘Sprint’ Model, and since getting them 8 months ago, haven’t performed a lifting session without them. Not least, the fact that I can’t get shouted at in facilities that don’t like you squatting and deadlifting barefoot makes them worthwhile alone. Sure, they might look a little odd. But once you try them, you won’t go back to regular trainers.

Vibram FiveFinger Sprint

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3. Sleep Cycle iPhone App
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This is one of the top selling iPhone apps. And it’s a real beauty. It uses the iPhone’s ‘accelerometer’ (whatever that is) to monitor your movement as you sleep, and so graphs the times at which your in deeper and lighter sleep. You set an alarm ‘time’. I say ‘time’, as it tries to wake you when you are in your lightest sleep phase within a window before your alarm time. It sounds a bit like hocus pocus, but using this to wake me up versus a regular alarm has resulted in much better alertness once I’m up. And at the end of the day, sleep IS recovery, so I’m all for making the most of it.

Here’s an example from a night’s sleep of mine, pretty cool eh?

I'd like to claim the 1am waking was for a midnight feeding, but the toilet beckoned....

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4.GymBOSS Timer
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This little unit is essentially an interval monitor. You can program it to bleep after intervals of up to two lengths, for instance, after 10 then 20 seconds. Very handy for running sprint intervals outside, or for my favorite piece of hell – tabata front squats.  On another note it is a sure fire way to keep the intensity in your training sessions by ensuring the time between sets doesn’t start creeping up as you flag, or dare I say become lazy and or distracted!!

In short, if you’ve ever wanted to have a simple method of alternating length intervals (or straight length ones), this is for you.

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5. Nike Free Run + V2 

I mentioned the Vibrams earlier, and I’m not reneging at all on what I said about them. But I have a couple minor complaints for using them outside of the gym. One, because of the individual toe holes you either have to wear them without socks (smelly shoes anyone?), or buy (expensive) ‘injinji’ toe socks. Two, they just don’t quite give enough support when walking around on normal hard surfaces all day.

Enter Nike Frees. Another ‘minimalist’ type shoe, aren’t the usual over-the-top trainer with excessive cushioning and support. Very comfy in a more barefoot way, you can still wear normal socks with them and your feet don’t take a complete pounding from the floor. Another great shoe.

So there you have it, 5 fitness ‘gadgets’ that we fell hold value. Let us know what gadgets you’re a fan of!

The Jungle Gym

This is a secret announcement.
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We are undertaking an experiment. A covert operation.The mission – to prove you CAN train ANYWHERE.
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This summer, we will bravely be going where no strength trainee has gone before; Into the heart of Africa and the depths of East Asia. Our journey will take us across savannahs, through impenetrable forests and across remote islands… into the wild.
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Our hypothesis?
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That you don’t need to be in a ‘gym’ to grow. That progress doesn’t have to be environment-specific. That with clever thinking, innovation and adaptation of standard protocols, you can make anywhere your place to train. Your place to progress. In fact, that by getting out of your ‘comfort’ zone and being forced to think differently about training, you might just reignite that growth engine anew.
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As devoted strength disciples, it is our intention at a minimum to maintain our position in terms of strength and physique, if not to come back stronger. Clearly strength is specific, so we might see a short term loss in specific lifts that can’t be directly recreated. But it will come back. Fast. But the muscle itself? That’s not going anywhere.
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How?
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Through clever use and manipulation of bodyweight via the TRX Suspension Trainer, and whatever else we can get our hands on – trees, sandbags, logs, water containers, and all manner of other creations.

We’ll be recording our techniques to show you how you too can create your own ‘Jungle Gym’ wherever you are. Whatever the tools at your disposal.

Remember, we didn’t always have ‘gyms’ at our disposal. Ever seen an ancient Greek statue? Or indeed recreations of history – TV series like spartacus, movies like Gladiator & the 300. Those guys looked and were STRONG.

As much as we’ll be forced to be creative, we won’t forget to take our chances when something good is on offer. In a place with a half decent facility? We’ll be making the most of it, whatever that might mean. Even a ‘useless’ facility can be put through its paces with some quick thinking & innovation.

Is this optimal? Screw optimal. Take what you have and push it to its’ limits. Think outside the damn box. Use what you’ve got in every way possible. The trouble these days is too much choice, and not enough action. We won’t have many choices. But we will have plenty of action.

Just before you worry that the steady stream of articles from Elite Kinetics will dry up over the summer then, not to fear. We’ve been prepared and have a vault full of pieces to keep you entertained regardless.

Without further ado, we’ll sign off. Into the wild. To the true Jungle Gym…

Until next time. Train Hard. Train Smart. Be Strong.

When Life Gets in the Way – by Jamie Bolton

We’ve all been there when life just seems to ‘get in the way’of our regular schedule. Deadlines at work, family overload, prior engagements and holidays, to name but a few.Often the difference between those who get results on a consistent basis and those who don’t, is that the former find ways to work around obstacles that pop up in life and get the time in the gym done.
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Some of this is psychological for sure, they MAKE time to train. But a plenty of it isn’t. It’s about being intelligent with the time you have and getting something in regardless.
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It’s about going from say 6 sessions at an hour a piece, and squeezing them down to 3 sessions a week at 45mins each, but still moving in the right direction. Heck, time may be even more pressing than that and it means stripping it down to even 2 sessions a week of 40mins. But you can still be moving forward. If you train intelligently.
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At its core, the key to this approach is stripping out what provides a weak investment of your time, and focusing on the big compounds that offer the best bang for your buck. It’s a pretty simple concept, and it works fantastically well.
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Yet why do people struggle then when time is short? I believe it’s fear. Fear that by dropping the barbell curls their arms will suddenly shrink, that without every conceivable raise their shoulders will morph back into their former-narrower selves. Believe me they won’t. You can give every bodypart enough stimulation so it at least maintains whilst training like this, and the majority of bodyparts can still grow. If you do it intelligently.g
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I like to use the 80/20 principle a lot, and here is no different – 20% of what you do gives you 80% of your results. Using the former example: 6 sessions a week @ 1 hour each is 6 hours total gym time; 3 sessions at 45mins each gives you 2 hours 30mins. Thats still 41.6% of our former gym time. Plenty, then to still achieve at LEAST 80% of our former results.
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There are a million and one ways you could set this up. So I’ll just show you what I like to use when I’m short on time. I take a full-body approach, training 3x per week. I’m a huge, huge fan of Jim Wendler’s 5/3/1, if you haven’t come across it, look it up. This is my fall-back to program. It’s my baseline for comparison. When time presses, I use this to get by in the following way.
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Sunday:

Squat – 5/3/1 Method
Bench Press – 5/3/1 Method
Pull ups – between every set of pressing
Conditioning – DB Swings 3×50

Tuesday:
Power Clean – 5/3/1 Method
Dips – 4×8
Pendlay Row – 4×8
Conditioning – Farmers walks 6x50m

Thursday:
Deadlift – 5/3/1 Method
Overhead Press – 5/3/1 Method
Pull ups – between every set of pressing
Conditioning – Complexes 3×8

Nothing terribly fancy. All bang for buck exercises and nothing more. That said, the tuesday session typically may leave me with 5-10mins extra free, in which case I just play it by ear and add some isolation work if I fancy it. Each day also begins with 3×6 of the JB complex to warm up. I’ll also tend to do 3×5 at 80% of my top set afterwards for the main lifts.

Sometimes I don’t, like others I’m sure, have time even for 3x per week. In which case I go to 2x per week and drop the tuesday session, since it’s composed of mainly accessory work anyway. The Sunday and Thursday sessions are the bread and butter of the program. It also works the other way. Occassionally if I have extra time I wasn’t expecting, there’s room enough here to add a little more, like a few sets of hill sprints or some bodyweight circuits at home. You get the picture. The point is that training like this, there’s enough of a stimulus to keep you progressing, but likewise enough ‘room’ for recovery you can add a reasonable amount more before running into problems.

AWAY FROM HOME

When away from home, its a slightly different proposition. If I have access to a (decent) gym then I’ll crack on with as I wrote above. But if the gym’s shoddy, or rather, there isn’t one, then it’s time to get imaginative.

The first thing I do is to take my TRX Suspension Trainer with me. Suddenly that gives me plenty of options. It’s not very hard to think of a tonne of circuits you can set up with this and standard bodyweight movements. You might not be able to quite load movements enough for the lower rep ranges unsuprisingly (think 3-5reps say), but instead the point is to just focus on quality reps and to accumulate a lot of volume of work.

The Traveller's Best Friend

A simple example of what I might do as a circuit would be:

TRX Inverted Row x10
TRX supported one-legged squat x10
TRX Incline Push up x10

5-6 rounds of this with minimal rest and you’ll be toast. You can of course add more, but taper the number of rounds accordingly.

Wrap Up

I hope this gives you a good few ideas on how to strip down your training when life gets in the way and to be sure to train anywhere. There are a million and one possibilities of how to. How you do it isn’t necessarily important though. The point is that you do it. Sure, life might try to get in the way. But if your training is THAT important to you, then you should be able to squeeze it in, no matter what. Strip it down and hit the basics.

Why are YOU here? – by Jamie Bolton

Why are you here? Why are you training?

Do you want to even be?
 
These are basic, but serious questions that everyone should ask themselves when training. Basic, but very revealing.

If it’s because you WANT to be better. Because you WANT to progress. Welcome. You realise that you are in this for the long run. You realise that this isn’t some short term thing. This is a lifestyle for you. You’re not just doing this because you feel you ‘have to’. You’re doing this because you want to. When the going gets tough, you’ll still be there. And that’s exactly why this kind of person gets the results that everyone else is envious of.

If its because you feel you ‘ought’ to be here you may want to think again about what you are really achieving. Is this a chore for you? Are you just ‘going through the motions’? Is this just something you begrudgingly force yourself to do? If it is, let me ask you this. When was the last time you saw results? I thought so.

If you are only in this for the short run, don’t be surprised by a lack of progress.
 
Your viewpoint will massively affect your results in this game.

When you see it as a lifestyle, it’s suddenly not hard to find time to train. It’s not hard to make the right food choices. Why? Because it’s who you are. You’re in it for the long haul. Progress occurs as an accumulation of your consistent actions.

If it’s some ‘chore’ that has to be done, then what do you think will happen? Well, eventually it ends up like all chores. Like the dishes. Like the washing. It gets put off with excuses until the point where you realise you haven’t trained this week. Or even this month. You’re no longer progressing. At best you’re fighting to stand still. In reality, you’re regressing. The analogy only runs so far. It’s not like the dishes where you can put it off, then wash and rinse and you’re back on top.  It’s more like building a straw house, then halfway through stopping and letting it blow away. Each time you’re starting from scratch!

Don't take this approach to training, you don't get anywhere fast

What I’m getting at here is that your viewpoint on this is going to affect your end results. If this is some chore for you, then don’t be surprised when you seem to be endlessly spinning your wheels and making limited, if any, progress.

If this is your lifestyle, then welcome. Progress will come to you. At times it may be fast. At times it may be slow. But your on the right track. And you’ll get there in the end. As long as you stick to it.
 
Now, if it is a chore for you, then you really need to look ask why.

Are you going through the motions? Is it just boring? If it is, it may be time to take a long hard look at your program. When was the last time you changed things? Or how about following a pre-designed training program? Or hired someone to write one for you? Following a proper program will not only provide better prospects of results, but likely will result in increased enthusiasm. It also forces you to challenge yourself.

What about your training environment? Does your gym just plain suck? Then switch facilities. Heck, buy yourself a TRX and get outside now and again! Do you do better when training with a partner? Then find one. Or do you need to be shown ‘the ropes’ and guided through the basics in form to really ‘get it’? Then find a generous, experienced lifter and ask for help. You might be surprised at the response. Or, find a reputable trainer and pay him/her for a session or three.

How about the food side of things? Think that ‘healthy’ food is boring? It might be time to crack out a recipe book. You don’t have to just eat plain chicken breasts and broccoli. There are a tonne of different spice options, which are all natural and healthy. And there is more to meat than just plain chicken. Use your imagination. Good food doesn’t have to be unhealthy and ‘boring’.

Good food doesn't need to be boring

So, why are you here? Training doesn’t have to be a chore. Eating ‘right’ doesn’t have to be boring. It’s what you make of it. It’s always what you make of it. Embrace it as a lifestyle and watch the results flow in. Your body wants you to. It’s just the bit in your head you need to deal with.

“The good Lord gave you a body that can stand most anything. It’s your mind you have to convince.” – Vince Lombardi.

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