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10 signs your workout routine is outdated and how to fix it
As in your workout so in your business
Hey Friend,
You are about to read 7 minutes of information that can save you and your business growth from death due to Stagnation.
Please pay careful attention. What you are about to read is deceptively simple. In fact, I’m going to have to ask for a bit of patience from some of you. Especially those of you who are “Old pros’
You see, the first pages of this post are going to reveal some stuff that most of you already know.
So please bear with me.
Some of my readers don’t know this stuff besides, it’s never hurt any of us to take a little “refresher course” once in a while. And anyway, it’s all a “Setup” to pave the way for me to explain 3 “Life or death” concepts that will be revealed near the end of this post.
Let’s get it
No more messing around, Let’s dive in!
Listen: As you may or may not know, I’m also a fitness coach and Strong Nation Certified Instructor. So every once in a while I lead group and personal fitness classes. One of the questions I commonly get from new students is:
“How do I keep myself motivated to be consistent in getting better at this?”
The answer is usually quite simple actually and also applies to your business growth.
but before I answer this question I’d love to share 10 signs that may be contributing to this feeling and how to start fixing it.
You might be putting in hours, but is your body showing the results?
Here are 10 signs your workout is stuck in the past - and how to bring it into the present so that it can fuel your focus to take your business to new heights.
#1. No progress. in Months
Sign: Stagnat progress depicts consistent effort.
Fix: Introduce progression overload. This can be achieved in a few ways. Gradually increase weights, reps, or intensity to challenge your muscles.
#2. Always the Same Routine
Sign: Performing the same exercise every session.
Fix: Mix it up. Add different workouts like High-Intensity Interval training (HIIT), Yoga, and Plyo Metrics to keep your muscles guessing.
#3. Lack of Energy or Motivation
Sign: Feeling drained before or after workouts.
Fix: Evaluate your diet and sleep. Ensure you’re fueling your body properly and getting enough rest.
#4 No Flexibility Work
Sign: Neglecting stretching and flexibility exercises.
Fix: Adding yoga session or dedicate time to stretch after each workout. Flexibility is key to injury prevention and overall fitness.
#5 Ignoring Warm-Ups and Cool-Downs
Sign: Skipping the essential warm-up and cool-down phases.
Fix: Always start with a dynamic warm-up and end with a cool-down to prepare your body and reduce soreness.
#6 Not Tracking Progress
Sign: No record of workouts or progress.
Fix: Start a fitness journal or use an app to log your exercises, weights, and reps. Tracking progress keeps you accountable and motivated.
#7. No Strenght Training
Sign: Only focusing on cardio or running.
Fix: Add strength training at least 2-3 times a week. It’s crucial for muscle building and metabolic health.
#8. Overlooking Core Workouts
Sign: Neglecting core-specific exercises.
Fix: Include exercises like planks, Russian twists, and leg raises to strengthen your core. Another alternative is to opt for more compound full-body movements like pull-ups, deadlifts, and burpees.
#9. No Periodization
Sign: Following the same intensity all year round.
Fix: Implement periodization by cycling through different training phases (e.g., hypertrophy, strength, endurance, agility, etc) to maximize results.
#10. Lack of Recovery Time
Sign: Working out hard every day without rest.
Fix: Schedule regular rest days and listen to your body. Recovery is when your muscles prepare and grow.
Listen:
Your body should evolve just like your business does. Adapt, progress, and never settle.
All other things being equal, your health should stratostrophically (is that a word) improve and evolve faster than your business does.
Of course, there’s one caveat:
Growth must be sustainable.
What you have just read was designed to give you (and me) a “refresher course” on those factors to prevent stagnation in both your workout routine and business.
With those factors in mind, we can safely conclude that there are three reasons why we may lack motivation and don’t see consistent growth.
These three factors are Intensity, Recovery, and unit of progress.
A brief explanation follows:
Intensity
The more resistance you place on your body, the more it grows in response to that challenge. Think about the saying,
"What doesn’t kill you makes you stronger!"
This principle applies to more than just workouts; it’s a universal truth. For instance, in business, if you consistently push your limits—taking on challenging projects or learning new skills—you’ll see significant growth over time.
Imagine a runner who initially struggles with a 5K but gradually increases their distance and speed. Over time, their stamina and speed improve, allowing them to tackle marathons. Similarly, an entrepreneur who starts with small projects can gradually handle bigger, more complex ventures by constantly pushing their limits.
Recovery
As your intensity increases, so does your need for recovery. It’s essential to balance hard work with adequate rest to maintain optimal performance. This means prioritizing more sleep and scheduling regular breaks throughout your day.
Professional athletes like LeBron James prioritize recovery just as much as training. LeBron is known for his rigorous recovery routine, which includes plenty of sleep, ice baths, and massage therapy. Similarly, in business, top executives often schedule downtime to recharge, ensuring they’re at their best for crucial decision-making.
Unit of Progress
To know if what you're doing is effective, you need to measure your progress. In fitness, relying solely on weight isn’t always the best indicator. Instead, track metrics like reps, workout volume, or even how you feel after a session.
A weightlifter might track the number of reps and sets they complete each week, noting improvements in strength and endurance. Similarly, a business might track customer satisfaction scores or revenue growth over time to gauge success and areas for improvement.
By consistently increasing intensity, allowing adequate recovery time, and measuring progress accurately, you can make significant strides in both fitness and business.
Pushing your limits and allowing time to recover are essential for growth. Just like in fitness, where increased resistance builds strength, in business, taking on challenges fosters development. Remember, what doesn’t kill you makes you stronger!
How do you measure progress in your fitness or business routines?
Next Week, we’ll explore more lifestyle tips and tricks to keep you at your best.
Until then, sleep well, live well!
Let’s get it let’s goh🚀
❤️Deano Delpleash
Whenever you're ready, there are 2 ways I can help you: |
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