Growing up I was very athletic and like many people, the older we get, the more out of shape and unhealthy we become. Many of us reinforce this way of thinking by telling ourselves that aches, pains and fat are part of aging process. Then the alternative becomes the extreme opposite in working out every day and counting calories.
To thrive in our lives, one must flow in life. I think the easiest way to describe flowing is putting 20% effort for 80% effect, better known as the Pareto Principle or the 80/20 rule. For whatever reason I think most exhume the opposite of 80% effort for only 20% effect and is not sustainable.
When I first started getting back into shape, life was slipping from me. I had been on Methadone, which is used to treat pain and as a narcotic replacement. I had been on a small dose for many years. I was initially put on it after I ran out of money due to a year-long OxyContin addiction. I would spend anywhere from $500 to $1000 per day and, yes, it bankrupted me.
I went into my routine doctor’s appointment to refill my Methadone prescription, and he told me that I kept saying I wanted off, but I wasn’t acting, and so he only said, “We are just going to do it.” I knew that was the right thing to do, but I knew the pain that I would have in the short term. At that point, I had been clean from alcohol and recreational drugs. I was productive but knew I was not thriving as I should.
After about a week of withdrawals, I still had the feeling of wanting to jump out of my skin and the sensation that my bone marrow was boiling. I wanted to explode.
My workouts for some reason helped ease that feeling, it was like I could fight the sickness from my body with my body. This energy was shoved away and compressed over the years by the narcotics, and it needed to be released.
I couldn’t drag myself to a gym and had bought P90X a while back as my workout routing. It seemed like an obvious choice. I remember fighting through those workouts as if my life depended on it. I saw some results, but I think it was more about the fight for my life than anything. In the end, the results didn’t seem on par with the effort. I was exercising six hours per week.
I had been playing around with my diet and ate pretty healthy from my limited knowledge at the time. I was eating too many carbs and sugar. During some wellness research, I read How to Get a Bulletproof Body and the Body by Science workout. From my research, I found that many sources were recommending that you can work out for about an hour a month to obtain optimal health. It seemed to make sense at the time and so I committed to it.
Using the 5 Staples of My Diet and the following workout routine I was able to lose 50 pounds of fat in a few months. I feel incredible, and I have maintained this for years.
Key Points to a Successful Workout
- Keep it simple.
- Remember the 80/20 rule.
- More effort doesn’t mean more results.
- Workout once a week.
- Compound exercises.
- Do one set until failure.
- If you are sore, let your body heal.
- Do something fun or walk every day.
- You don’t have to keep track, just go until you can’t go anymore.
I went to my local park to do all these exercise with my trunks and camera. Body by Science recommends machines that I never had access. You can do this using dumbbells, barbell, calisthenics (body weight) or machines.
Dumbbells or a barbell work, but doesn’t require weight as lunges work too.
Pretty simple, but bench press is an alternative.
This is a little more difficult but if using dumbells, lawnmowers work.
Typically I use dumbbells for this exercise.
A pull-up bar is required and can use a doorway pull-up bar. These can be purchased inexpensively.
Optional – Sit-ups/Planks
These can be done anywhere. No excuses!!!
- 8% body fat
- Lost 50 pounds of fat
- Increased energy
- Increased strength
- Increased endurance
- Better sleep
- More Confidence
- Minimal time investment
- Minimal risk to injury
I work with my coaching clients to gain results with minimal effort and time in their workouts. Although, there only a handful of exercises in their workout, finding ways to incorporate a workout routine into your lifestyle can be a challenge. Having an accountability partner increase the likely hood of being successful and maximize your workouts.
If you need help getting results please contact me for a free coaching call.
This workout and the 5 Staples of My Diet are some of the tools I use to square my recovery.
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