12. Balance with Bilateral and Unilateral Exercises
Optimize your muscle development and stability by alternating between bilateral and unilateral exercise variations. Achieve a balanced and functional physique.
By working each arm or leg individually, we can bring to light our imbalances and weaknesses. By knowing which arm is stronger, we can start the exercise on the weak side first. Then perform the same movement on the opposite side. This will help to bring balance to your body and stability to your compound movements, resulting in greater efficiency, and the ability to add more weight! Plus, it's a very easy way to switch up your same routine. Instead of bench press, try a single arm press! Instead of always doing single arm rows, try a bent over row.
13. Intensify Workouts with Burnout Sets
Take your workouts up a notch with strategically implemented burnout sets. Elevate intensity, promote muscle endurance, and witness the transformation.
This goes hand in hand with the point above regarding failure. In that point, we discussed how one mechanism of growth was time under tension (muscle tension). Well, this is our second mechanism of growth: metabolic stress. That burning feeling you get in your shoulders during lateral raises, that lactic acid build up... that's metabolic stress. And we can utilize this mechanism to really make some changes to our physique.
Not all muscles respond the same. However, it does appear that smaller muscle groups such as the deltoids and biceps seem to respond better to metabolic stress to induce growth. When in doubt, try some of these intensity techniques: dropsetting, rest pause reps, forced reps, negatives, 2 up 1 down, etc. You could also superset exercises to reduce rest time. All of these are options on the table. And when you start utilizing intensity techniques, you will start to realize that muscle doesn't just grow from adding more weight to the bar!
14. All Ages Benefit from Plyometric and Agility Work
Regardless of age, plyometric and agility exercises are essential. Enhance your overall fitness and coordination with dynamic movements suitable for everyone.
This includes you. Yes the person saying to themselves "I'm too old to be doing agility work and plyometrics!" In fact, you are DEFINITELY who I'm talking to. Agility and plyometrics and being able to quickly change direction is something we all need. If we slip on ice, we try to use the other leg to catch us... agility. If we have to run fast and then stop... or switch directions... this is all agility work. Athletes, kids, adults, the aging population... we all encounter scenarios like this in our daily lives. Jumping. Chasing after the kids. Chasing after the dogs. Maybe even being chased by dogs. You get the idea! Evn jumping rope is a great place to start. Just try staying on one foot for a minute. Then switch to the other. Then obe minute for both legs. Perform that cycle a few times for a great cardio workout that includes balance and stability work!
15. Master Fitness with the Front Squat
Become a master of your fitness domain by conquering the front squat. A powerhouse exercise for strength, mobility, and impeccable form.
Not only is this compound movement good for athletics, its great for aesthetics as well! It really engages the quadriceps, deltoids, core... its a total body movement! And it does take some technique work. But, learning how to master this movement will pay dividends for years to come.
And if you have injuries or restrictions preventing you from learning the front squat, simply try to learn a new movement that you will be able to do! Just because we are injured somewhere doesn't necessarily mean that we can't do anything (although i am NOT a doctor and you ABSOLUTELY SHOULD be listening to them)
16. Corrective Exercise for Posture
Combat the adverse effects of technology on your posture. Incorporate targeted corrective exercises into your routine for optimal spinal health.
In a tech-dependent world, we are all going to be plagued at some point by neck pain, lower back pain, etc. However these things can be mitigated with corrective exercises such as low lunges, deadbugs, good mornings, neck strengthening- specifically the front of the neck (SCM), shoulder extensions, Y and T raises, external shoulder rotations and many many more.
And for those of us who are already going to the gym all the time, corrective exercise will extend your "up" time in the gym,literally, as your spine will be better equipped to withstand heavier loads. Your shoulders will be in a packed position (down and back) prior to benching which will allow for more weight and better control.
17. Comprehensive Warm-Up with Mobility and Foam Rolling
Maximize your workout effectiveness with a comprehensive warm-up. Include mobility exercises and foam rolling to prepare your body for peak performance.
This is like warming up the car before going to work on those cold winter mornings. You gotta get the blood moving. You have to get the tissue mobilized. As we get older, it becomes harder and harder to just jump under the bar and get to work. You have to warm up the muscles and joints. And if you aren't looking for another routine of movements you will have to memorize, you can simply do the same movement you had planned on, just with a lighter weight. A great bench warm up is to bench with just the bar. Reinforce your technique. Get the position locked in. Then, gradually add on weight until you're at your working weight. This helps the muscles get adapted to the heavier weight yet to come and safely reinforces your movement pattern. It will save your shoulders and other joints.
18. Embrace Discomfort for Fitness Growth
Embrace discomfort as a sign of progress. Growth happens outside your comfort zone; make it a mantra for your fitness journey.
If we only ever exercised when we felt like it, nothing would ever get done. But that is part of the transformation. You aren't simply changing the way you look. You have to change your mindset. You have to change some habits. Yes it will be uncomfortable, but on the other side of discomfort is victory.. success. Stop hitting snooze and go for a run. Stop eating at restaurants every night because you don't want to cook. Change your habits and you will change everything. Yes a minute is a long time on the treadmill. So, run or jog that long minute. You got this
19. Family Fitness for a Healthy Lifestyle
Foster a healthy lifestyle by making fitness a family affair. Engage your loved ones in activities that promote wellness and create a supportive environment.
And probably my personal favorite point of the whole list, to have FUN as a family! Not only are you doing things to become a better "you" but you are teaching your children and family how to be healthier as well! Whether its going for a walk after dinner, or playing with the dogs, and even meal prep! (Remember those protein energy bites I was talking about in the beginning?) Why not have the kids help make healthier snacks? Why not let them help with meal prepping. Let them portion out the bowls. Do a new sport or activity together. Not only does this make it easier to hit your goals because you have family support, but you have strengthened your family bond. Are the kids a bit older? Start a 30 day challenge with them and keep score! Make sure to playfully keep it competitive to make sure everybody is engaged! It doesn't have to be perfect, you just have to start!
20. Accessibility and Consistency with Home Gym Equipment
Invest in home gym equipment for unparalleled accessibility and consistency in your fitness routine. A game-changer for achieving your resolutions.
We all know the pandemic really did a number to our fitness goals once the gyms shut down. And, this is a great time to remind ourselves that we can be working out at home as well! Am i telling you to build a state-of-the-art brand new gym in your basement or garage? No. (But please invite a guy to see it or send pictures if you do build it!) We can start at the budget level with resistance bands. Both mini bands and resistance bands are readily available at retailers all over the globe. And you can find sets easily for under $20 to get you started! If you have a couple hundred dollars to spend you can then start looking at more comprehensive systems, perhaps something like a TRX suspension trainer, or a Total Gym sliding board trainer, or perhaps its even time to start your own dumb bell, kettle bell, or weight plate collection. It could be adding in a treadmill or elliptical, perhaps a stairmaster. The options are endless. But having them at home is handy for those days when the gyms are closed, either pandemics or holidays. And its also nice to have your own things, set the way that you like them. Its a commitment to yourself as well. And i applaud you for taking those steps toward making your own gym!
21. Prioritize Sleep for Recovery
Prioritize a minimum of 7 hours of sleep each night. Quality rest is foundational for recovery, hormonal balance, and overall fitness success.
No, we don't all need 8 hours of sleep a night. And, relatively little is known about sleep in the grand scheme of things. But what we do know is that is when recovery happens. Thats when we get to reset the day and our hormones are doing their jobs. The old fitness industry adage that its 80% nutrition and 20% workouts isn't exactly fitting anymore. We know better. Yes those things are important.
But so is sleep. I would say it is equal parts sleep, diet, and training. All at 33.33%. They work in tandem, as synergists. If you don't have enough food or fuel, you wont be able to work or perform the movements. If you don't rest and recover, you wont have enough energy to lift. These all work together. So please strive to fix our sleep hygiene. No screens 2 hours before bedtime. Speaking of which, set a bedtime. And stick to it. See how much better you feel once you have a full night's rest. That you tube video can wait.
22. Challenge Your Core for Stability
Unleash the full potential of your core by incorporating diverse exercises. Achieve a level of stability that transcends your current fitness boundaries.
Your core musculature, basically the transmission of the body and all the muscles that are between the bottom ribs to the pelvis, and all the way around the body. This is the only muscle group that is ALWAYS working. Always. Your diaphragm helps us breathe. Our spinal erectors and abdominals prevent us from falling over during a windy day. And they have several different movement patterns - rotation, anti-rotation, extension, flexion (both bottom up and top down flexion), etc. So with all of the different movements our core can perform, we can help enhance our core stability. By training the core we are connecting the lower body to the upper body so that it works together as a well-oiled machine. Try picking a few different core exercises and performing each one for 30 sec. to start. Do a couple of rounds 2 to 3 times a week to start and adjust accordingly!
23. Build a Fitness Community for Motivation
Surround yourself with like-minded individuals to amplify your motivation. Building a supportive fitness community ensures shared goals and collective success.
Help that person with a spot. Re-rack the weights. Talk to the guy who is doing a different variation of straight arm pulldowns that you have never seen before. Say hi to the people you see regularly at the gym. We all want people to support us. By engaging in conversations with those people you see everyday, you're going to make friends. You're going to learn things. And you're going to stay accountable to yourself by enjoying these people's time and energy! Remember, we all were once a newbie in the gym and had no clue about anything. You can help that new person now. Even though fitness is a very individual and personal thing to everyone, it is really a team sport as well. We are all exercising to improve something. Self-improvement and positivity fill the gyms. Go there. And make friends!
24. Set Bold Goals for Personal Growth
Choose fitness goals that scare you. If it doesn't scare you, it isn't big enough. Embrace the challenge, set audacious goals, and watch your personal growth soar.
Im not saying your goals should be wildly unrealistic. But i am saying you should challenge and push yourself. I am telling you to fully commit to a goal, and don't let it go. We have all had failed diet attempts or mayve tried to work out before and fell off. Try again. Keep trying until you succeed. Enter that bodybuilding show. Why not? Only 1% of the world will ever step on stage. If you want it, go for it. Go through a long prep with a coach and really see what you are made of. Because it is, was, and never will be about the trophies and the stage lights. It has been, always will be, and is only about being better than the "you" from yesterday, last week, and from last year!
In 2024, seize control of your fitness journey. These resolutions aren't just goals; they're the stepping stones to a healthier, fitter, and more resilient version of yourself. Let's make this year your best one yet! If you don't know what or where to start, pick 2 of the 24 points to work on each month. By the end of 2024, you will have worked on your health and fitness in 24 different ways
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