Beating the Angst to Train: The Shift to Proper Exercise

One of the (if not most) common questions I’ve recieved regarding high intensity training- aka proper exercise- is how to beat the angst to over train that most “fitness fanatics” are so accustomed to- myself included up until January of 2009.

For anyone new to the blog, I spent years training high volume in the gym, and then spent the most recent 2 years doing 10+ hours of “cardio” per week on top of that. In January of 2009 I abruptly kicked this habit and began exercising once per week for 10-15 minutes, mostly on resistance machines. My results quickly sky rockted from the drastic reduction in volume, frequency, and increase in intensity.

So, how exactly did I make the shift from working out every day, to about once per week, and what can you apply from my successful experience? Let’s find out…

1. I was still in the gym reguarily due to my job teaching group exercise at the Univeristy of Central Florida. I focused on doing as little as possible during my classes, all the while making the class as productive as possible before I quit at the semesters end (this past April).

I also went to LA Fitness a few times per week to hop in the sauna and shower. Between that and being in and out of the UCF gym for jump rope, I still got my “gym addiction” fed, all the while not engaging in anything seriously detrimental to my health like over training, aerobics, etc.

Can you go cold turkey? Yes, I believe so. However this approach is a lot easier to follow than abruptly going from 5-7 days per week of exercise to once or twice. It also alleviates the physiological attachements (if you have any, likely) such as the need to socialize in the gym.

It also acts as a buffer while you…

2. I made the connection between less exercise, and better results.

This is really, really key. The trump card that will stomp out any final “angst” you have to continue training via ineffective and myth based protocols.

I accomplished this through 2 avenues.

A-  I read my ass off. After reading Body by Science nearly 3 times over, I turned to the internet to find globs of more free information on proper exercise. In doing so, I was able to take my emotions- and history with exercise- out of the equation and begin thinking rationally about what needed to be done (or continued).

The best free sources of info on high intensity training that I know of are

• Baye.com
• Arthur Jones Exercise
• Super Slow Articles
• Ultimate Exercise Articles

Drink the kool-aid till your eyes bleed and watch as you slowly have less and less of an urge to go to the gym.

Alongside this, track your progress religiously. It’s hard to argue with real life increases in strength from workout to workout that come from proper intensity in relatively brief and infrequent work outs.

3. I was, and still am active in discussion of HIT online.

I post nearly every workout on the Body by Science blog and usually get feedback directly from Doug McGuff himself. I also comment reguarily on other HIT blogs/videos, including Drew Baye’s. In doing so, I can in a sense “vent” my massive interest in proper exercise without slipping into over training.

Basically I wrote/talked about it enough to get it out of my head without actually performing MORE of it (which is easily detrmimental).

4. I had patience.

It’s not particaruly easy to abruptly stop doing something you’ve become accustomed to doing every day for years, but it IS possible. Learn real knowledge – backed by science and not untested assumptions- apply, and sit back while the magic happens. Lasting positive adaptations by the body will take time for 99% of people enaging in proper exercise, but they WILL happen.

I know it’s tough to kick old habits like multiple sets/cardio and the like, but I did. If I can, why can’t you?

-Dream