How To Start Working Out
*How to Start Working Out, is a great article by Anahad O’Connor. Most media articles on developing the fitness habit are fairly flawed, but Mr. O’Connor has done well. I am encouraged because he discusses two of the more important aspects of fitness success: process goals and strength training.
Developing and maintaining the fitness habit is a motivational mind game. Having a goal provides the emotional reinforcement necessary to be successful. Most fitness clients set outcome goals—they want to lose twenty pounds, get stronger, or run a 5 kilometer race in record time. Outcome goals are achieved through proper nutrition and consistent training. Outcome goals are achieved through the development of a better life process. I try to steer clients toward process goals—eat more protein, sleep better, daily mobility sessions, etc… Process goals are the building blocks of fitness success and focus on your life outside of the gym. Setting and achieving process goals creates the environment for achieving nearly everyone’s outcome goals. Stronger, leaner, pain free, and faster will all follow when you have better life processes working in your favor.
Every expert on habit development recommends a paper and pen. Writing it down is part of the commitment to fitness. Record your process goals in an exercise log book or a nutrition diary. Process goals that have worked well for fitness clients are listed below.
-Perform a daily five minute foam roll / mobility session for the next forty days.
-Weigh every serving of food you consume for the next two weeks.
-Take a thirty-minute walk for forty consecutive days.
-Get an extra hour of sleep every night for the next two months.
-Drop all sweetened drinks (juice, soda, sports drinks) for three months.
-Learn how to prepare a new healthy meal every week for six months.
Older, deconditioned, and metabolically challenged fitness clients will develop the fitness habit more readily with a dedication to process goals. Build on the habits created by achieving ever more challenging process goals and you will reach all of your outcome goals.
When you get stronger, the magic happens. It is really that simple. If you want to be leaner—get stronger. If you want to chase away the pain—get stronger. If you want to improve your performance—get stronger. If you want to prevent injuries—get stronger. If you want to be active and vital into old age—get stronger. The problem is that many barriers exist to the strength solution.
For best results, we need to start early. An adequate strength level keeps you functioning well for a lifetime. If in your early years, you were fairly sedentary, you need to get busy and strength train. As we age, we lose a portion of our lean tissue, and if you have less muscle and bone “in the bank” you will reach your fifties and sixties in a weak and frail body. Age related sarcopenia (loss of muscle mass) is one of the primary drivers of metabolic problems such as diabetese, hyperlipidemia, and chronic inflammation. Today’s children are growing up with fewer episodes of bone and muscle building lifting and carrying activities. I see teens nearly every day with lower back, knee, and hip pain all related to glaring strength deficits.
A lack of proper coaching and progressive programming are barriers to your strength training success. Strength training is like medicine; given the proper prescription and dose, the results are consistently good. Many of the people that have tried strength training and had bad results have taken the wrong medicine at the wrong dose. They utilize advice from magazines, celebrity trainers, and the internet. They confuse pharmaceutically assisted bodybuilding programs as appropriate strength training for a forty year old. The best results are achieved when you work closely with a qualified coach who can monitor your results and teach you how to get stronger.
Michael S. O’Hara, PT, OCS< CSCS
*New York Times, Health Section, Anahad O’Connor, How to Start Working Out. View here.