Like you, I'm always looking to create an edge at the gym. I want my fitness dialed-in to perfection so I can make the most of every ounce of sweat when I train (and you know how much I LOVE training).
These come from 20-plus years in the trenches training weekend warriors, professional athletes, up-and-coming young bucks, fitness enthusiasts, grandmas and grandpas, elite executives and even other fit pros. Pop your grey hoodie on, snap your band, and #GetUrMindRight as we go deep on my Top 9 Training Philosophies & Tips thanks to my friends from CarnoSyn®.
*View my Facebook LIVE on this topic — including Q&A on training — HERE.*
TD's Top 9 Training Philosophies & Tips
1. Be Strong From Feet to Fingertips
From left to right and front to back, it's imperative you train your entire body. This means training in all three planes of motion (don't forget those rotational movements!), incorporating unilateral exercises, crushing your core and more.
2. You're Only as Strong as Your Weakest Link
With that, you're only as efficient as your worst movement. Your goal should be to eliminate weaknesses by turning them into strengths. Instead of avoiding those difficult exercises and problem areas you tend to struggle with (typically, those are your weak links), double down on them!
3. Train From the Ground Up
Bigger, faster and stronger starts with your foundation. Kick off your training from the bottom up by working hard on your lower half. Yup, train the legs, folks! Of course, I love the arm farm, but the lower body can't be overlooked! Deadlifts (try 'em with a trap bar to give your spine some relief), Squats and Lunges are great places to start.
4. Intensity and Focus Are Crucial Components to Success
It doesn't matter how long you train. You can get a boatload of benefits from a quick 20-minute workout simply by kicking up the intensity and focus. You DON'T need to hit the gym for hours on end. You just need to get after it! Need help measuring effort? I suggest getting a heart rate tracker. We use MyZone trackers here at Fitness Quest 10 and they've made a huge impact on our clients.
5. Consistency Is Key
You can't expect results without staying committed. I suggest consistently committing to training 3-5 times per week depending on your goals. And again, this isn't a one-week thing. This is a 50-plus-weeks-per-year kinda thing. The same goes for nutrition.
6. You Grow When You Rest
While consistency is crucial, you should take at least one day off per week to rest. Why? You grow when you rest, and R&R is a must for your muscles and your mind. Commit to ample sleep and recovery, and I assure you, you'll get the growth you desire.
7. Set Goals and Work Toward Them
Goals give you extra motivation and accountability. Without them, you're training aimlessly. With them, your "why" is defined and you will achieve your goals. If you need an additional push (or a little extra edge), grab a training partner or hire a coach to help you define and reach those goals.
Yeah, you know what it is. Mindset matters, my friends. Snap your band, suck it up, and let's go baby!!! You should always get your mind right, but it's particularly important when you're training for that extra rep and need that extra 1%.
9. Strategically Use Supplements
If your nutrition is right, you can add some supplements. Stick with the staples. I'm a big fan of Beta-Alanine pre-workout (CarnoSyn® is a key ingredient in the best stuff on the market) and whey protein post-workout (my friends at Ascent Protein keep it clean). I consider these supplements a little and then some when it comes to training. But remember, supplements are just that; they should only supplement great nutrition.
I hope these tips motivate you to take your training up a notch. As always, train hard, eat right and live inspired!
If you liked this, check out the best nutrition advice I tell my athletes, plus my smartest tips for superior recovery! If you can dial in your training, your nutrition and your recovery, you'll be near unbeatable.
*This post originally appeared on ToddDurkin.com
Photo Credit: Liderina/iStock