Tag Archives: smart thinking
Do you need to squat heavy?
It pains me to say this, however there is technically no need to squat heavy weights…
That said, there is a basic necessity for the squatting movement pattern as it will ensure healthy ankles, knees, hips and loads more.
The squat is a fundamental human movement pattern, you need it, fact.
I am personally bias towards heavy squats, I love them, however they are not for everyone, some people may have injuries that prevent them going heavy, this is fair enough, they can adapt and do things such as goblet or front squats as substitutes, so long as they are performing the movement pattern all is good.
This short post is just to remind you that it’s okay not to squat heavy, you just need to be performing the movement in some way, shape or form to stay healthy.
Here is a simple workout structure for those who need some guidance, you can pick which ever :
W/U – Squatting pattern – Example: Goblet Squat 50 reps
A1 – Hinging movement 15-25 rep goal
B1 – Pressing movement
B2 – Pulling movement 25-50 rep goal for both
C1 – Core movement or Loaded Carry 30 rep goal or Distance for Time (e.g., 10min)
Easy, all you need do for exercise ideas is simply find a list of movements and pick ones that you feel like doing on the day.
Actually, hold on…
^^ A great resource, they’ve got some fantasist bits on there to read, enjoy it.
1 – They make a plan based on a solid goal.
2 – They write practically everything down, good-bad-indifferent, they write note it all.
3 – They seek advice from people who’ve already achieved what they want.
4 – They make lifestyle & behaviour changes that best suit their goal.
5 – They ask for help when they need it.
6 – They don’t give up.
The above might seem like common sense and that’s because they are. The people who you admire for their success are doing the things that you’re not, it’s that simple.
If you want to make a body transformation or hit a specific goal you need to change your behaviour and your life so this becomes possible. You can always stay as you are, doing what you’re doing but realise that you won’t achieve anything other that what you already have.
Ask the question, take the chance, move forwards, always forwards.
Very few people like change, it’s uncomfortable, it’s hard but in the end it’s usually worth it.
Why do you do what you do?
Can you answer that very simple question with honesty and an answer(s) that you, yourself believe to be true, or will you answer it based on what you have been told to think by others. Just take a minute and think about it.
It is not uncommon for people to sit glazed over when that is asked of them. After all, how often do you get people questioning why you do things, or more importantly asking you to ask yourself why you do things. We think we know, we think they are our own choices, yet when we really sit and think, it becomes apparent that for most people that is not the case.
Often times we simply do the things we do because somewhere along the line we were told that’s how it had to be, how we had to be, how it all ‘should’ be.
Most of you will live other peoples dreams and spend your life wondering why you never feel fulfilled.
If we take the example of losing weight, a term that is not right for a lot of people, the correct term is FAT LOSS. You can cut of an arm and lose weight, you might not be happy that you;ve lost and arm but you’ve lost weight so you can’t complain, right?
Apologies, back to the point.
People look to lose fat because they think they should based on what they have been told by others, read that is written by others, seen in others and consider is the only acceptable course of action by others.
Can you see the problem.
A person will start out on a journey of self improvement based on the opinions, beliefs and values of someone else, they are doing it for someone else, not themselves. Is it any wonder people fail at so many things that they never really wanted. No, it isn’t.
When it comes to achieving a goal, you need three things:
– Hard Work (or work ethic)
Although those three things are important, if the goal of desire is not of your own choosing in the first place you will find more reasons/excuses to give up because you don’t really want it.
Your goals must mean something to you, they must be yours and yours alone. Do it for you, know why you’re doing it and tin doing this you will finally get that fulfilment you’ve been searching for.
Ask yourself again, why do you do what you do?