Racers and workout warriors everywhere,

Like I always have preached: maximizing everything in life is about having the most valuable knowledge. Knowing a lot about the useless is well, useless. Knowing a lot about specific things that matter is what will put you ahead of the pack.  With regard to working out, specifically your Racers Workout, I wanted to give you 10 little things that can transform your results now. In my world of high speed competition, there is no waiting. Since working out is hard (working being in the title is a dead giveaway), I don't ever want you as my loyal readers to be doing it, just to do it. We want results and we want them efficiently with minimal wasted effort.  So here are my 10 Rules to Maximize Your Workout Results.

We hold these truths to be self-evident: don't workout wearing powdered wig....

 

1. Review your written record from the last identical workout for about a minute and jot down your goals for each exercise in a different colored pen.

2. You are writing everything down about your workouts aren't you? This includes cardio too. Be specific.

3. Early morning workouts, have a piece of fruit before hand, but not a lot more. Day or Night workouts, give yourself a couple hours after you eat to workout. If given the choice between working out on a full or empty stomache, I'd say emptier the better.  An exception being bike riding. If you like to ride, it is a great idea if you feel like you ate too much. It really helps with digestion and you won't cramp up like you would running.

4. Make sure you are exercising to the point of failure on the last 2 or 3 reps for any exercise. This is how you build and improve.

5. Less is more. I'd rather you did 5 exercises at full intensity, than 10 just sort of going through the motions trying to fill out your sheet.

6. If you are short on time and are focusing on weight loss as well as strength building, don't be afraid to take any workout, lighten your weight while also lessening your breaks between exercises. This will ramp up the cardiovascular and endurance aspect of the workout. Great idea for Racers to do this every once in a while.

7. Workout with a partner, but only if that partner shares your philosophy on the day's workout. An inhibitor to progress I have seen many times with Racers is they have a partner who works out too slowly. You have heard me say it too many times to count: less is more and we want to get in, work hard, get out. Results through efficiency and maximum effort.

8. Don't be afraid to double up and grab an extra off day. I would suggest you try to add 2 extra off days minimum per month. These days are actually when your recovering body grows stronger.

9. Sleep, sleep, sleep. I believe that Racers or any other individual is leaving as much as half the total benefit of fitness on the table by going to bed too late and not getting enough total sleep. Strive to be in bed no later than 11 pm every night and strive for 7 hours minimum. Check out a prior article featuring our resident Professor of Race Fitness Tyler Benson on this vital but overlooked topic.

10. Demand results. If you are following any regimen for 2 weeks, it should be giving you noticeable results in appearance and in activity performance. If you aren't getting those results, seek counsel. You can always contact me on any fitness-related topic at Russbohaty@gmail.com. I always try to get back to you within 24 hours. When you do, get ready to get specific and blunt. I take your goals and effort very seriously.

Now let's win some races by preparing to win some races!

 

Filed under: Motivational Messages • Workout Tips

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