12 critical workout lessons that I wish I had known earlier ??
Robin Keller
Health & Body Transformation Coach for High Performing Professionals ?? I help high performers burn belly fat, get in top shape & reach peak energy in less than 2h p.W.?? Check my "Fit Exec Cheat Sheet" below??
Let me let you in on a little secret that I wish I had known when I was starting:
Getting results in the gym is not always about major overhauls but about optimizing things we're already doing.
So in today's article, I want to share with you some workout lessons I wish I had known in the beginning.?
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#1 - Sleep is the best legal performance-enhancing drug on the planet.
Sleep helps you recover, removes inflammation, protects your brain, regulates appetite, increases energy, and keeps you young.
If you want better results, fix your sleeping habits.
?? Want to optimize your sleep? Here's a free report on the sleep protocol we use with our clients.
Grab it at the link below for free.
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#2 - Form is more important than how much weight you lift.
You're not trying to lift more weight. You're trying to build more muscle.
This requires you to focus on using good form that targets the muscle in the most effective way.
No one cares about how much you lift.
Leave your ego at the door.
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#3 - The best tempo to use when lifting is 1 second up, 4 to 5 seconds down and pause for 2 seconds.
You want to control your lifts to get full contraction of the muscle.
A slow negative is one of the best ways to maximize muscle growth as well as avoid injury.
#4 - Whatever you deem important, make sure you do it first.
This means if you prioritize building a fit-looking body, you want to lift weights before cardio.
Or if you prioritize endurance, you want to do cardio before lifting weights.??
Do whatever is most important first.
#5 - Self-massage, mobility stretches & muscle activation help your body stay away from injury.
These should be staples in everyone's warm-up.
It doesn't have to be long either.
6 minutes before a workout is all you need to prep your body for a great workout ahead.
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#6 - One of the best ways to increase strength & muscle mass is to use the "mind to muscle" connection.
An example would be thinking about using your bicep contracting when doing a bicep curl.
The mind is the greatest asset in the gym because it actively recruits your muscles to be utilized in the workout.
It's not enough to lift. You must mentally activate your muscles. ??
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#7 - The most important aspect of your training is the intensity you bring to your workout.
Don't just go through the motions.
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The more focus & intensity you can bring, the better your results will be.??
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#8 - The only workout supplements you maybe need are protein and creatine.
They have been thoroughly researched and have been proven to help build muscle.
But supplements will not help if your training, nutrition, and sleep are on point.
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#9 - Do the same workouts.
You will get much better results by doing the same workout over the course of 12 weeks than by changing your workouts every day.
What you're aiming for is progressively getting stronger or doing more volume.??
#10?- The best exercises are not exercises. They are movements.
Here are the moves that should be a part of most workout programs:
Squat, hinge, horizontal press, vertical press, horizontal pull, vertical pull, carry & lunge.
Apply these to #9 and you'll get amazing results.??
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#11?- Recovery is just as important as your workout.
You're not building muscle when you lift; you're breaking it down.
It is in recovery that you repair and build muscle.
The best type of recovery? Sleep and walking.??
Deep sleep helps your body recover and remove inflammation.
Walking low impact and sends blood flow to the areas of the body to speed recovery.
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#12?- You will never be able to out-exercise a shitty diet.
In fact, when you marry your diet and exercise together, you will not only see amazing results, but you'll feel more energetic and alive than ever.
? I've been going through a body transformation myself and coached 125+ ambitious professionals to do the same.
These are the lessons I'd tell myself if I could do it all over again.
Since I don't have a time machine, the least I can do is impart these lessons to you, hoping you use them to your advantage.
Print this list off and internalize them the next time you're in the gym.
PS: My in-depth High-Performance Sleep Protocol is almost ready. If you want early access for free, message me directly with "Protocol," and I'll send it over.
Robin Good?- Health, Fitness & Performance Coach