๐ช๐ต๐ฎ๐ ๐ ๐ฎ๐ธ๐ฒ๐ ๐ ๐ช๐ผ๐ฟ๐ธ๐ผ๐๐ "๐๐ฟ๐ฒ๐ฎ๐" ๐ช๐ต๐ฒ๐ป ๐ฌ๐ผ๐'๐ฟ๐ฒ ๐ข๐น๐ฑ๐ฒ๐ฟ?
I evaluate the quality of my workouts by my effectiveness, performance, and mental focus:
๐๐ณ๐ณ๐ฒ๐ฐ๐๐ถ๐๐ฒ๐ป๐ฒ๐๐. My number one priority when I evaluate my workouts is how well I hit the intended muscle group during every set. Did I stimulate the growth process by feeling the weight exactly where I wanted? Or, did I incorporate other body parts to help me perform the repetitions? Did I give every set everything I had inside of me and work every set to absolute failure?
๐ฃ๐ฒ๐ฟ๐ณ๐ผ๐ฟ๐บ๐ฎ๐ป๐ฐ๐ฒ. After I make sure I've overloaded the exact muscle group I intended, my next priority is peak performance. I evaluate my performance by how much weight I lifted, how many repetitions I performed with that weight, what kind of form I used, and if I was in a groove, flow, or zone. How close did I come to the most weight I have ever lifted for each exercise? How close did I come to the most reps I've ever performed with that amount of weight? Was the form I used during each exercise the happy medium between very strict and sloppy that as I was aiming for? Did I feel fluent or was every inch of every rep a battle? Again, I only value these components if I have first hit the intended muscle group and worked every set until absolute failure. Who cares how much weight I lifted if I didn't stimulate the right muscle group? I certainly donโt!
๐ ๐ฒ๐ป๐๐ฎ๐น ๐๐ผ๐ฐ๐๐. The level of mental focus I generated during my workout is the next component I evaluate when I try to determine the quality of my training. In my opinion, how well I concentrated during every exercise, the amount of courage and determination I exhibited, and how efficiently I moved from exercise to exercise all contribute to my mental focus. Was I enthusiastic when I trained today? Was my mind only on my workout or did I let situations outside of the gym distract me? Did I go for a challenging amount of weight or did I rationalize and settle for less based on a little fear or even laziness? Did I do any excess talking that broke the flow of the workout? Usually, when you are mentally focused, you are going to have a great workoutโbut that's not always the case. Being mentally focused is great. You can have all the best intentions in the world but fail to be effective or perform well in the gym. I'd rather be less focused and get the job done well rather than be super-determined but unable to produce significant results.
๐ฅ๐ฒ๐๐ผ๐๐ฟ๐ฐ๐ฒ๐ ๐ง๐ต๐ฎ๐ ๐ช๐ถ๐น๐น ๐๐ฒ๐ ๐ฌ๐ผ๐ ๐ง๐ผ ๐ ๐๐ถ๐ด๐ต๐ฒ๐ฟ ๐๐ฒ๐๐ฒ๐น
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If you can't lose the last 10 pounds or so of body fat no matter how hard you work out, it's because of the way you're eating.
Even if you think you're eating well enough and in a calorie deficit, this short video explains why that's not enough to get the job done.
Reach out to me at 925-352-4366, if you're not sure if this applies to you.
Your Coach,
Skip La Cour
Workouts for Older Men
925-352-4366
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If youโre like most of the men who listen to this podcast, you have accomplished a few things in your life. But, despite those accomplishments and all of the praise you continually get, youโre still not satisfied. You have a lot of talent. Youโre willing to do the hard work.You just know that you have a lot more to achieve in your life. You have a lot of โunfinished businessโ!
In this podcast, I talk about how youโre not alone if you think about all of the things you still havenโt accomplished or experienced in your life yet.
๐๐ฒ๐ฟ๐ฒ ๐๐ฟ๐ฒ ๐ฑ ๐ ๐ฎ๐ท๐ผ๐ฟ ๐๐ฒ๐ป๐ฒ๐ณ๐ถ๐๐ ๐ฌ๐ผ๐โ๐น๐น ๐๐ฒ๐ ๐๐ฟ๐ผ๐บ ๐ฌ๐ผ๐๐ฟ ๐๐ถ๐๐ป๐ฒ๐๐ ๐ง๐ฟ๐ฎ๐ป๐๐ณ๐ผ๐ฟ๐บ๐ฎ๐๐ถ๐ผ๐ป ๐๐ผ๐๐ฟ๐ป๐ฒ๐
๐ญ. ๐ฌ๐ผ๐โ๐น๐น ๐๐ป๐ผ๐ ๐ช๐ต๐ฎ๐ ๐๐ ๐ง๐ฎ๐ธ๐ฒ๐ ๐ง๐ผ ๐๐ฒ๐ ๐ช๐ต๐ฎ๐ ๐ฌ๐ผ๐ ๐ช๐ฎ๐ป๐. When you look in the mirror, youโll know what it takes to get from where you are now (Point A) to get to where you want to be (Point B) with more certainty and confidence. It doesnโt matter where you are right now or what your goals are, youโll know what to do.
Then, it will just be a matter of you doing what you know for a long enough period of time. Thatโs a great place to be. Youโll have a better sense of control during the entire process. The most important training, eating, lifestyle, and mindset strategies are all covered.
Youโll know exactly what to do ...
Most older men canโt.
No matter what they say, they canโt.
And, because they canโt, the information you need to hear never gets told.
It goes against the grain.
It gets too much resistance from untrained minds.
So, why bother?
These are just a few of the things that elite, experienced men who workout and look great (and have for a long time) want to tell you, but they know you just wonโt understand.
They know that you are getting the majority of your instruction from undertrained minds. Youโre getting your information from people who worry too much about what other people think. They worry about what the โinternet trollsโ and inexperienced, less knowledgeable fitness experts will say about them.
If you want to get to the next level . . . I mean you REALLY want to get to the next level . . . you need to know what Iโve posted down below.
1. If you are counting your macros, youโre counting your calories too. Youโre just stopping one step short in the arithmetic. If you donโt like the ...
Today after a warm-up I decided to eliminate pyramiding up in weight and just go for my heaviest weight for 8-10 in squats. That was 225/8, 225/6, and 225/7. Then I applied that same method with incline DB 70/11, 70/10, followed by close grip Lat Pulldowns 125/10, 130/10, 140/7. With a bit more rest between sets I hit my 1st rule. My rule is 60 minutes
