The unofficial start to summer 2015 is history. I don’t know about you but my extended holiday weekend began on Friday night with a huge dinner with friends. Saturday and Sunday brought sun, fun and, yup, food, generally of the unhealthy variety, and I capped off the weekend with even more food at a wonderful restaurant that was new to me but that I will visit regularly, it was so good. The weekend seemed to be one gigantic food fest. I didn’t exercise one bit, except to gently stress my biceps by lifting food to my mouth in successive reps. I made a dash for the bar at one restaurant this weekend and I think I executed a perfect squat to pick up my napkin that had fallen to the floor. Other than that, nah, nothing much.
But today I’m logy. My head aches, my stomach is bloated and it occurs to me, too late perhaps that I can’t hide in sweat pants anymore. Summer is here. And that means shorts, tees, flirty skirts and other skin-baring fashions. It also brings up the question I ask myself every year at this time – how did summer creep up on me again and why am I not in better shape? (The answer, as I’m sure you know, is that I didn’t eat healthily or exercise regularly or get enough sleep.) I have no one to blame but myself for the fact that I feel – and look – sluggish. I need to shake the last remnants of winter off of me – too late, I know – and whip my butt into some semblance of shape. I need serious help and am going to hit the gym hard and the pavement harder.
Popular fitness mantra dictates that you have to “train insane or remain the same.” Gym-goers, fitness fanatics and (sometimes) I live by this philosophy, making sure that we bust our butts during every gym session and that resting isn’t in our vocabulary. But wait. That may not be the best way to reap the results I desire, says celebrity fitness trainer and model Joey Thurman. “When I see the same people plugging away at the weights day after day, I cringe a bit. Every day shouldn’t be an ‘arm day.’ Your muscles need time off in order to rebuild and create that definition you desire.” You need to add rest and recovery into your regular routine in order to get maximum results.
So wait, I don’t need to kill myself in the gym to get the most out of it? Nope, says Thurman who provides the following tips to maximize your workouts …
1. Don’t work the same muscles day after day. “Do legs one day, and arms another day,” he explains. “It gives you time to heal and allows you to spend time each week focusing on every aspect of your body.” (It’s called a split routine where you work, say, your upper body on one day followed by working the lower body on the next day. You can fit ab work into either day. Take a rest day and then repeat. – ML)
2. Cross train. “Don’t assume that you only need to find one exercise that works for you,” says Thurman. “If you love to run, you also need to do other exercises in order to work all the muscles of the body and increase your endurance. For example, runners can really benefit from squats and lower body work. Bikers might benefit from yoga or Pilates. Keep your body guessing – and your workouts interesting and engaging.”
3. Treat your body right. “Plenty of sleep and hydration are key to recovery, both mentally and physically,” says Thurman. “I see a lot of people who think they can party all weekend just because they worked hard at the gym during the week. It doesn’t work like that, especially not as you age. Your body isn’t going to look its best if you are working hard and playing hard every week.” (Oops, I am guilty, guilty, guilty of this! – ML)
4. Take it easy. “Some people think that every gym session needs to leave them gasping for air,” says Thurman, “But the reality is that light to moderate sessions can also be key. For example, a yoga class might not seem like hard work, but it can help you to de-stress, tone, lengthen, and improve your core strength. Don’t be afraid to have some “light days” like this on your monthly calendar.”
5. Don’t let perfect become the enemy of the good. “Some people are so hard on themselves that their perfection eventually causes them to burn out,” says Thurman. “They can’t keep up with the breakneck pace and the anxiety that sets in if they have to miss a gym day. My philosophy is that you do what you can. Some weeks you might not make the gym 5 times a week, and some mornings your body might need extra sleep. Listen to what your body is telling you. Set realistic goals. Enjoy your workouts, and don’t make them a grind.”
I am going to incorporate Joey Thurman’s tips into my workouts and will hopefully get maximum benefits without killing myself, burning out or feeling guilty if I have an off day. Hope this helps get your workouts into gear too!
About Joey Thurman
Joey Thurman is a health, fitness, nutrition expert and the creator of The Lifestyle Renovation, a website dedicated to helping people achieve their health and fitness goals. Joey was named the best trainer in Chicago by the Chicago Sun Times in 2015. He has appeared on CBS, WGN, FOX, ABC and WCIU sharing his insights as a celebrity fitness trainer, published author and nutrition expert. Joey’s work has been featured in publications such as U.S. News and World Report, People Magazine, BodyBuilding.com, Inspiyr, TimeOut Chicago, RedEye, American Global Traveler, CaliDiet, Chicago Sun Times, and Brazen Women. Joey is a fashion model represented by Chosen Model Management where he works with brands including Neiman Marcus, Abercrombie, Jockey, Kohl’s, and Carson Pirie Scott. He has also appeared on the covers of Healthy for Men and TimeOut Chicago. Joey is a Certified Personal Trainer (CPT), a Fitness Nutrition Specialist (FNS), a Certified Corporate Nutrition Professional (CCNP) and a FITchef. For more information, please visit http://www.thelifestylerenovation.com and follow Joey on Instagram and Twitter at @JoeyThurmanFit.
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