Answer to a common workout question

I just received a workout questions from an old friend of mine. Now I believe that this is a common workout question out there for those of you who are in a “rut”, or are struggling to see results no matter what you do.

So I am going to answer this question on the blog so everyone else can see it.

I am going to tell you about a “little trick” that I know which  will help you out if you’re  struggling with this issue.

If you are just starting a new program then disregard this for now and if in 4-6 weeks from now you are not seeing some results then try this out. And if down the road you want to mix things up in your training then also give this a shot.

Here is the question:

QUESTION: Hey Tommy, do you have exercise programs that would bring a good balance between cardio and strength training? I’ve been reading your blogs and following your recommendations and have managed to get myself in a rut. I have been stuck with the run 5 and do the circuit training routine.

Any assistance would be greatly appreciated.

C. T. (I withheld his name for Security Reasons)

What? You did know I was in the military and worked security right?…Ok just checking!

ANSWER: First of all, thanks for the question C.T. and I hope this helps you out. What sticks out for me in this question is the words “rut” and “stuck”. Now the following tips will not only bring some balance to you program but more than anything will get you out of that “rut” you are in and excited to workout and see the results you want!

#1. If you haven’t taken a break from your workouts in the last 4-6 weeks, then I want you to take a week off and do nothing but rest and relax. Get a massage, get plenty of sleep and eat like a king! Try to take as much stress out of your life as possible. I know that’s easier said than done but give it a shot.

Reason being is that your body could be over-trained and needs a break to recover from the stresses you’ve been putting on it which can kill your gains in the gym, weaken your immune system, and lengthen your recovery time. I know I know, taking a week off is the last thing you thought I would say, but trust me on this one. Recharge that battery and enjoy it!

#2. After you have used the #1 tip (if you needed it..and most of us do) I want you to flip your workout upside down for the next 4 weeks. Like you said…you run 5 and then do circuits. Well I want you to stop running 5, and run sprints instead. If you run on a track, walk a 100 meters then sprint 100 meters and repeat for a total of 10 sprints. If you run on the road then try and measure out 100 meters or sprint/walk between telephone poles…and if you run on a treadmill, get off it and run on the ground!

Then instead of doing total body circuits, split your body up into upper and lower sections, and work them each out on alternating days with a day off in between. Example: Monday-upper, Tues-off, Wed-lower, thurs-off, Fri-upper, Sat/Sun off, Mon-Lower and so on…Use the “compound” lifts like Bench, pushups, pullups, dips, back rows,squats, deadlifts, lunges. And if you are doing high reps in your circuits like 3 sets 0f 10-12 or more, flip it to 8-10 sets of 3 reps. Up the weight and rest 1.5 to 2 min between sets.

Now the same goes if your doing the opposite of that. Instead of a split routine, do a circuit style with minimal rest between sets. And if you are doing sprints or intervals for your cardio then slow it down and do some slow steady state stuff for 30-40 min.

You can do your sprinting and weight training on the same day or opposite days but let’s try and get at least 2-3 cardio sessions in per week to keep that balance you are looking for.

#3. I don’t know how you are eating right now, but I can guess that you could be doing a lot better. Cause that’s where most people struggle when they say they are in a “rut”. A lot of times it’s not the workout program they are on but the nutrition plan they are following…which is no plan at all! So…let’s clean that up, eat whole natural foods, lean meats, plenty of veggies, fruits, nuts, and drink plenty of water, Stay away from the sweets. Use the 90/10 rule. Eat clean and healthy 90% of the time and then allow yourself to stray 10% of the time. So if you eat 5 times/day that’s 35 meals/week. That means take 10% of 35 which is 3.5 or 4 to make it even and that’s how many meals that week can be your bad ones or “cheat/treat meals”, and 31 of your meals that week should be healthy and clean.

You can do that right? Piece of cake!..and i will even let you have cake. Just follow the rule.

Yeah I know you’ve heard that before, and if you’re nutrition plan is good then flipping the workout upside down will definitely get you on the right track.

Give this a shot and let me know how it works out…And after you do that for 4-6 weeks, you can go back to an old routine and will get something out of that again or start another one by flipping that one but in another way. Examples: same exercises in reverse order, same exercises less or more rest, less or more sets, different days, etc…

There is a science to it but don’t over-analyze it too much. If your routine stops working, a slight change in it may do the trick or just do a complete flip and see what happens.

You have nothing to lose and everything to gain!

Would love to hear your comments on this below.

Think, Look and Be Strong!

-Tommy T