If you read my last post, you know that I'm currently recovering from an over-eager training session (or to be honest, a brainless training session given what I know about training). My body gave me all the right signals, yet I responded to them WRONGLY - and boy, did I pay for it over the last couple of days.
But,that's life for ya. Things happen - we err, I'm human, after all. So I'm just starting to get back into the swing of things - slowly, and with utmost cautiousness. Didn't do an intense workout today, in fact didn't do anything resembling an intense workout, but did a few stretches, low reps of a few exercises, and that was it. Just getting my body back "into the groove", and doing what I can (or should be doing) for the moment.And I can always build (back up) from there.
And that's one of the keys to success that I refer to repeatedly in Fast and Furious Fitness - doing what you can, and building from there. This applies to everyone, and to most situations, regardless of whether you are starting out, resuming exercise after a "long layoff", or coming back from injury (as I am) - it doesn't matter. Do what you CAN - even if that's just a little bit - and build from there. Do something, and that something will soon become more substantial.
And one last word of caution: If you are returning from injury, be especially cautious getting back into your normal routine. Make sure you are properly healed before resuming exercising, and make sure you start off at a level slightly below what you were when you left off. Don't be fooled into thinking that this will drop you down a level or two - on the contrary, you will regain lost ground very quickly, and it will ensure that your body is ready for further rigors in whatever workout it is that you are doing.
Okay, thats the tip for the day for today. If you are working out today, work out hard - and with common sense - and make it a great one!
I've spoken a lot about discipline, and sticking to one's workouts in my Fast and Furious Fitness book. However, there are times when you need to listen to your own body, and today was definitely one of them.
If you've read the blog post from yesterday, you know that I went through a hard, hard workout yesterday morning. Felt great afterwards, and was planning on doing something different today. Decided to a get a hard sprint workout in instead of an indoor routine, so off I went. There was this little voice in the back of my head telling me "Rahul, it's not smart to do super tough workouts DAILY", but of course I ignored it and headed straight on to the local park.
Started my sprints, and the first thing I know is that my lower back feels all wonky and strange after the first "all out" sprint. Now just so you know, I may be hurting and sore in other areas from my workouts, but my lower back is usually NEVER sore - I make it a point to follow strict form in my exercises, and also make sure I work my core regularly with some of the exercises found in Fast and Furious Fitness. So this should have been a red light to me; that something was WRONG, and I needed to stop.
And being the blockhead that I can be at times, I ignored it. I massaged the area a bit, and ran the second spring. Felt OK, so I went on to a tougher incline, and started my sprint there. Before I was even starting to hit full velocity, I felt a sharp "ping" in my left calf muscle, accompanied by a stabbing pain.
OUCH - now THAT got my attention. Stopped the sprints right there and then, and started to walk back home - and even that felt like a chore. My lower back was screaming by now, and I could barely straighten my leg. Tried doing some dips and pull-ups, but that didn't work out too well (as you can imagine), so threw in the towel, called it a day, and headed back home. Was admonished soundly by my wife for not listening to my body, despite my advice to others - boy, that one hurt, but I deserved it. I would likely not have been in pain as bad as this if I had stopped after my first sprint (when my body first started to talk to me), but that's no longer an option.
Just goes to show that I'm no different from you guys in that I need a good "kick up the kiester" once in a while, just to make sure I follow my own advice and do the right thing for my body. And this morning served as a stark reminder to this.
Anyway, got the lower back and calf massaged with hot mustard oil (one of those "traditional" recipes for aches and pains), and will use magic spray as well. I think it's safe to say I'll be out of action tomorrow for sure. Was planning on doing some hard pull-up workouts tomorrow, but I'll certainly be asking my body before I do so. . .
So, moral of the story - listen to your body. It's always trying to tell you something, and it's not smart to ignore what its saying.
Back tomorrow again.
PS: If your looking for a REAL tough workout routine such as the one I followed yesterday, you can find it here in Fast and Furious Fitness.
This morning, I followed one of my workout routines that I outline in Fast and Furious Fitness. This was a super tough workout - I was hammered by the end of it, and it took only 40 minutes from start to finish. And this was including warm-ups. The best part about it is that it required virtually no equipment to get done, except for a jump rope. By the time I was done, I had literally nothing left to give - and had hit my entire body hard with the exercise routine.
The workout included jumping rope, pushups, and a few other things - certainly not complicated by any stretch of the imagination. In fact, you can take any ONE of the above exercises (and I've just mentioned two in this post) and weave an entire workout around them, if you know how to do so. And in case your wondering, YES, these "simple" exercises are tough, and will hit your body in ways you've never hit them before with traditional exercise routines. I could barely lift up my shoulders to put on my shirt after I was done, and I've been doing these exercises regularly.
After the workout, I sat down to a nutritious breakfast, and then proceeded with the rest of my day in fine spirits. Thats how it should be - start your day with a good workout, then a healthy post-workout meal, and you're all set for the rest of your day.
Note also that you do not need to complete a 40 minute workout daily in order to get results. In fact, you could take my workout that I did today, and break it down into three (approximately) 15 minute sessions, and do those on seperate days, and you'll still get a great workout in.
That's what I really love about Fast and Furious Fitness. Requires a bare minimum of equipment, if at all, and produces results - QUICKLY! So reserve your copy of the book pronto - you won't regret it.
All for now.
PS: Here is that link again: Fast and Furious Fitness
Moseyed on to the local park this morning, and got a fantastic workout in. I was pressed for time, so I did one of my simplest, and shortest workout routines. The entire workout lasted 20 minutes at most, and this was including rest periods. And believe you me, I worked up a pretty darn good sweat while I was at it - and it's winter right now.
And get this - I did only TWO exercises. That's correct, just TWO exercises, and simple ones requiring NO equipment. And they left me hammered in 20 minutes flat. I did do some other stuff after that just to test myself, but as expected, I did not do as well on those exercises - which was to be expected - the two "biggies" took everything I had and then somemore.
A brief recap of my workout this morning would look somewhat like this: -
- Short, yet effective workout
- 20 minutes total, and a lot of that is REST - and your hammered at the end of it.
- NO fancy exercises, and NO equipment required; just good old fashioned determination, and HARD work
- Strength plus cardiovascular workout - all in one!
And those are the type of routines I advocate. Exercises that are simple, yet more than get the job done - and that too in quick time, as opposed to the hour-long (or more) routines containing tons of exercises in each workout. . . Of course, you can choose either - but if I were you, I know which I'd choose! More later.
Until next time, take care - and if your working out today, make it a GREAT one!!
PS: Grab a copy of Fast and Furious Fitness here to see how you can get fit without spending the entire day exercising.
Started off in fine fettle with my sprints this morning. Did a 5 minute general warm up, then eased into the first sprint, and cranked things up from there. I finished that part of my workout in about 20 minutes, most of which was deep breathing and "recovering" from the sprint. I talk about sprints in great details in my "Fast and Furious Fitness" book, but for now, let's talk about deep breathing.
As you can well imagine, a set of hard sprints gets the heart pumping, and there are few (if any) exercises that require more deep breathing than sprints do. My own routine went like this: sprint, breathe in and out DEEPLY while recovering, and then back again. And getting the fresh air into my system felt GREAT - sort of like I had a "natural" drug pumped into my system, with only good side effects. By the end of my routine, I felt fantastic mentally and physically - sort of like I was floating on air - and this was after a set of hard sprints, which are supposed to exhaust you by the end of the workout. And I attribute all this to deep breathing - and with good reason. Breathe deeply, and you get fresh, lifegiving, OXYGEN into your system - which energizes and purifies your entire body. You feel more aware of your surroundings, and are able to perform that much better.
And in my particular case today, being that it's the middle of winter here, it felt that much better getting the cold, crisp air into my lungs and entire system while working up a healthy sweat.That's a "free" tip for you: when exercising outside in cold weather, concentrate even more on deep breathing, rather than trying to protect yourself from the cold (which is what most people end up concentrating upon), and you won't believe the natural high this gives you.
Most people forgot to concentrate on their breathing during their exercises - and this is one of the biggest mistakes you can make. ALWAYS concentrate on your breathing - and once you start doing so, you will be amazed at the benefits you reap from doing so.
Deep breathing is something else that I cover in my book Fast and Furious Fitness, along with a host of other important information that is a must for any serious trainee. Be sure to grab a copy.
Thats all for today. If you are working out today, make sure you breathe deeply while doing it!