What Is The Best Workout For Those Who Give Up Easily?

TOPIC: What Is The Best Workout For Those Who Give Up Easily?

The Question:

It's not easy trying to get someone committed to working out. Many people plan on working out, but when push comes to shove, for some reason they can't stand the pain of the workouts, or they are to busy to make it to the gym. Well, that's about to change.

What is the best workout for people who give up too easy? Be specific. Include exercises, sets, reps, etc.

How can you change someone's negative attitude about working out to a positive?

What are some ways you can get them to enjoy working out in the gym?

Bonus Question: Were you one of the people who immediately enjoyed working out, or did it take some time for you to build an interest?

Show off your knowledge to the world!

The Winners:

1. stonecoldtruth View Profile
2. RC26 View Profile
3. bigcalves View Profile

New Prizes:

1st place - $75 in store credit.

2nd place - $50 in store credit.

1st Place - stonecoldtruth

It's not easy trying to get someone committed to working out. Many people plan on working out, but when push comes to shove, for some reason they can't stand the pain of the workouts, or they are to busy to make it to the gym. Well, that's about to change.

Introduction

When dealing with people and commitment there are often many barriers we must overcome, however as it relates to fitness we have what I like to call our Big 3:

1. Fear
2. Boredom
3. Time

It is only human nature to fear what we do not know, and this is where many people falter in their fitness endeavors. It seems all too easy to walk into the gym for the first time and be intimidated, even afraid. Losing fat, gaining muscle, the right nutrition, cardio, it can all be overwhelming.

By sharing our experiences and trials, we can motivate each other. Many people have met their fitness goals that started from wherever you are. You are NOT the only one who has had to travel this road before. The key to overcoming fear is education.

Learning about the craft you've chosen makes it a lot less 'big and scary' and more of a hobby or lifestyle. Many local colleges and gyms offer fitness and nutritional courses to where you can further your knowledge about fitness and healthy. By taking advantage of these opportunities you can learn the WHY! Why tuna is a good food for cutting, and why it hurts to sit on the toilet after an intense leg day.

Boredom:

From personal experience this can be a quick and efficient killer of any workout program. It is easy to get bored with doing the same thing repeatedly and not seeing the 'instant' results we expect. However, by setting up a workout plan with a variety of different and new movements, we can make it easier to stay interested in what we are doing.

Another method to avoiding boredom is to set goals for yourself, and then also to reward yourself for meeting those goals. Yes, I said REWARD YOURSELF. Buy a new pair of workout clothes, some new lifting gloves, or even that 25th Anniversary Edition of the Pumping Iron DVD. Setting small goals and rewards is a great way to stay motivated and excited about your new lifestyle.

Lastly, your biggest protector against boredom is what we call the 3-week rule. If you can stay active and true to your fitness and nutritional plan for 3 weeks it WILL become easier. This is because after doing something for 3 weeks it becomes a habit. You will literally be addicted, in a good sense, to working out and bettering yourself.

Time:

This would probably be more aptly titled TIME AND PRIORITIES, but that would have ruined my cute little naming scheme. It seems that almost all of us just do not have enough time to get everything done. For someone who already leads a full life, it is easy to say, "I'm just too busy to go to the gym."

However, you have the same number of hours in a day that the Egyptians did when they built the pyramids, don't you? It is all about making the time for that trip to the gym; because in the end this isn't just a journey to 'look good' it is a journey to be healthier, and to look good.

For those of you with families, make your family part of your fitness goals! Statistically speaking, nearly 16% of the children in the United States are overweight or obese (as of 2002). This tells us that making time for your and your children's fitness is essential. Many gyms have both children's fitness classes, as well as nurseries for the little ones. Additionally, family activity time can bring your entire family closer together.

There truly is enough time in the day for fitness when you make it a priority.

The Workout:
What is the best workout for people who give up too easy? Be specific. Include exercises, sets, reps, etc.

The best workout for people who give up easily is going to be one that is both easy to follow and yet provides variety. Below is outlined a 2-week workout plan focused around the basic compound lifts while varying other isolation movements. It should be noted that Barbell Squats and Deadlifts have been excluded from the initial 3-week workout plan due to difficulty of properly performing the exercise. However, Dumbbell Squats and Lunges are included to begin teaching the proper form of such compound exercises.

Week One:

Monday: Chest, Triceps:

• Barbell Bench Press, 3 sets, 4-6 reps
• Incline Bench Press, 2 sets, 4-6 reps
• Decline Bench Press, 2 sets, 4-6 reps
• French Press, 3 sets, 6-10 reps
• Tricep Pushdowns, 2 sets, 6-10 reps
• Weighted Dips, 2 sets, 6-10 reps

Click Here For A Printable Log Of Monday.

Wednesday: Back, Biceps:

• Seated Row, 3 sets, 4-6 reps
• Lat Pulldowns, 3 sets, 6-10 reps
• Pullups, 2 sets, 15 reps (or failure)
• Barbell Curls, 3 sets, 6-10 reps
• Dumbbell Incline Curls, 2 sets, 6-10 reps

Click Here For A Printable Log Of Wednesday.

Friday: Legs, Shoulders:

• Leg Press, 3 sets, 4-6 reps
• Leg Curls, 3 sets, 6-10 reps
• Leg Extensions, 3 sets, 6-10 reps
• Bodyweight Squats, 2 sets, 15 reps (or failure)
• Dumbbell Shoulder Press, 3 sets, 4-6 reps
• Dumbbell Front Raises, 2 sets, 6-10 reps
• Dumbbell Lateral Raises, 2 sets, 6-10 reps
• Standing Calf Raises, 2 sets, 12-15 reps

Click Here For A Printable Log Of Friday.

Week Two:

Monday: Chest, Triceps:

• Barbell Bench Press, 3 sets, 4-6 reps
• Dumbbell Flyes, 2 sets, 6-10 reps
• Pushups, 2 sets, 15 reps (or failure)
• Close Grip Bench Press, 3 sets, 4-6 reps
• Standing Dumbbell Triceps Extension, 2 sets, 6-10 reps
• Bench Dips, 2 sets, 15 reps (or failure)

Click Here For A Printable Log Of Monday.

Wednesday: Back, Biceps:

• Single Dumbbell Row, 3 sets, 4-6 reps
• Wide-Grip Lat Pulldowns, 3 sets, 6-10 reps
• Pullups, 2 sets, 15 reps (or failure)
• Concentration Curls, 3 sets, 6-10 reps
• Hammer Curls, 2 sets, 6-10 reps

Click Here For A Printable Log Of Wednesday.

Friday: Legs, Shoulders:

• Leg Press, 3 sets, 4-6 reps
• Dumbbell Squat, 2 sets, 4-6 reps
• Dumbbell Lunges, 2 sets, 6-10 reps
• Dumbbell Shoulder Press, 3 sets, 4-6 reps
• Front Incline Dumbbell Raises, 2 sets, 6-10 reps
• Dumbbell Rear Deltoid Raises, 2 sets, 6-10 reps
• Seated Calf Raises, 2 sets, 12-15 reps

Click Here For A Printable Log Of Friday.

Cardio:

The important part about cardio, during these first few weeks, is that we establish a pattern of actually doing cardio. Whether you do it following the lifting sessions, later in the day, or on your off days is entirely up to you. I'd recommend at least 30-35 minutes of low intensity cardio 4 days per week. However, if you are more experienced when it comes to cardio you want to look into some HIIT (high intensity interval training) for your cardio needs.

Since we are trying to avoid boredom it is good to have options on how to meet your cardio needs, below are just some cardio options:

• Walking (Treadmill or Track)
• Running
• Skipping (IE jump rope)
• Elliptical
• Biking (Mountain Bike, Exercise Bike or Recumbent Bike)
• Stair climber
• Hiking
• Rowing Machine
• Fitness Classes
• Various Sports

Negative To Positive:
How can you change someone's negative attitude about working out to a positive?

Attitudes are all about perspective. If a person perceives the gym to be a waste of time, then it will be. However, once someone is ready to experience the marvels and joys of fitness, then the above-mentioned Big 3 will come in helpful. By educating the person we can overcome the fear that many newcomers face.

By providing variety and options we stave off the evil villain of boredom. And by making ourselves and our fitness a priority, suddenly there is time for the gym. Once all of those things are taken care of, we are free to actually see the benefits of working out.

In the end nobody can change our attitude about the gym, except ourselves. However, I challenge you to take a hard look at the benefits of going to the gym, and ask yourself why? There is nothing in the gym but good things for you. It really is all about loving yourself enough to treat your body right.

Enjoyment:
What are some ways you can get them to enjoy working out in the gym?

There are so many ways to make your gym experience more enjoyable, some of which include:

Classes:

Many gyms, and most fitness centers, offer classes that are usually free or at a minimal cost. These can range from cycling classes, step classes, martial arts, swimming aerobics, and even 30-45 minute express fitness classes for those of you on a time crunch.

Music:

If your gym does not have a radio system, or does not play your style of music, grab an mp3 player or walkman. Rocking out to your own tunes can help you focus and even better enjoy your workout. I personally get pumped at hearing certain songs, even if I am outside of the gym when I hear them.

Workout Buddy:

Sometimes having a workout buddy helps to make workouts not only more fun but more effective. If you have someone there to push you that extra step when you think you have nothing left; that can be priceless. The key is making sure your workout partner is someone you enjoy spending time with and has similar goals.

Personal Records:

The good old PR! This is when you break your Personal Record for a lift. For example, if your previous best was 225 for 5 reps on Bench Press, and you exceed that during a workout then that becomes your new PR. Many people find much pride and enjoyment in striving for and setting new Personal Records.

Relaxation:

If your gym has a hot tub or sauna, these can be great tools for winding down after a workout. Nothing makes you feel better than working out and then relaxing. For me, personally, the Sauna is probably one of the things I most look forward to after a hard workout.

Bonus Question:
Were you one of the people who immediately enjoyed working out, or did it take some time for you to build an interest?

I personally signed up for 3 different gym memberships before I started actually going to the gym regularly. It was immensely difficult for me to start down the road to fitness. I let myself be fooled into thinking I didn't have the time, I couldn't afford it, and that it just wasn't worth trying because I knew I would fail. I had one of those negative attitudes about the gym to where nobody could convince me otherwise.

Even when I finally did make the decision and started working out and eating healthy, it was not easy. It took me a good 3 weeks before I began to enjoy it. I struggled every day at first to drag to the gym. However, about 3 weeks later it became easier, and I would wake up and look forward to the gym.

Now looking back, almost a year later, I've changed my body beyond my wildest hopes. My confidence has risen, I've received a better paying job, my relationship with my wife has improved, and I've became a better man. It seems that after showing your body respect and love by treating it properly, you want to treat others that way too.

2nd Place - RC26

It's not easy trying to get someone committed to working out. Many people plan on working out, but when push comes to shove, for some reason they can't stand the pain of the workouts, or they are to busy to make it to the gym. Well, that's about to change.

Workout:
What is the best workout for people who give up too easy? Be specific. Include exercises, sets, reps, etc.

Bodybuilding isn't for everyone. Very few people can be successful in the sport of bodybuilding. What people need to understand is that a bodybuilder's physique isn't made overnight. Years of dedicated training and dieting achieve a good physique. Of course you have people with good genetics who are born with a good physique, but most people have to work hard to get the results they want.

Many people see no results after a couple weeks of working out and then they give up. Others have no time to work out and decide to just forget about it. These people should give themselves another chance.

In the workout below, I included all the major muscles. Each workout should be an hour at most. The goal here is to learn all the important lifts that will build muscle. You will be working out 4 days a week, and you will have 3 rest days so your muscles can rest and grow. Do not overtrain! Overtraining will only slow down your progress.

I included heavy and light days, so you can get big and ripped. On heavy days the rep range is low, 4-6 reps, because you will be using heavy weights. On light days, the rep range is high, 12-15 reps, because you will be using lighter weights.

But don't think that the lighter days are any easier than the heavy days. You have to put your mind into it and try to feel the muscle working after each rep. You will have a burn in your muscles on light days, which insures you that you are working hard. After each set, rest for 1-to-2 minutes at most, so you keep your muscles pumped up.

On heavy days I included the mass building exercises. On light days I included exercises for muscle definition.

The Split:

• Monday- Heavy Day - Chest, Shoulders, Triceps, Abs
• Tuesday - Light Day - Back, Biceps, Legs
• Wednesday - Rest Day
• Thursday - Light Day - Chest, Shoulders, Triceps, Abs
• Friday - Heavy Day - Back, Biceps, Legs
• Saturday- Rest Day
• Sunday- Rest Day

Monday - Heavy Day - Chest, Shoulders, Triceps, Abs:

Click Here For A Printable Log Of Monday.

Tuesday- Light Day - Back, Biceps, Legs:

Click Here For A Printable Log Of Tuesday.

Wednesday- Rest Day:

Thursday- Light Day - Chest, Shoulders, Triceps, Abs:

Click Here For A Printable Log Of Thursday.

Friday- Heavy Day - Back, Biceps, Legs:

Click Here For A Printable Log Of Friday.

Saturday- Rest Day:

Sunday- Rest Day:

*1st set is a warm-up set
** There is no warm-up set for crunches, hanging leg raises and hyperextensions

Negative To Positive:
How can you change someone's negative attitude about working out to a positive?

Most people that give up are the one's who don't workout hard enough and complain too much. Everyone wants to see results, and that will change their attitude to a positive one. Results can only be achieved if a person follows a workout like the one above. This will give you the best results in the shortest amount of time. It will probably take at least 2-to-3 months to see noticeable results.

For those people who can't workout because they tend to busy all the time, I would suggest that they change their schedule and make sure they have time to go to the gym. There are many people who workout at 6 a.m. in the morning before going to work, so there should be no excuses. If you can't workout in the morning, workout in the afternoon or at night.

There are several things that can affect one's attitude about working out and here and here they are.

The Gym:

If you work out alone in your house, it can be boring. Find a good gym with plenty of people that can motivate you. Stay away from gyms that have people taking 10-minute breaks in between sets reading a newspaper and talking.

These are the people who will eventually give up. Also, don't be afraid to ask questions. Most people won't have a problem helping you out. Don't think they will laugh at you, because they had to go through the same process.

Set A Goal:

I guarantee you that the person who sets a realistic goal and keeps their minds on it will make a hell of a lot more progress than the person who doesn't. Bodybuilding is all about planning. For example, if you have 14-inch arms and you want 20-inch arms, you will have to plan the whole thing out.

Set a small goal every couple of months and follow through with it. You should be able to gain about half an inch on your arms every 3-to-6 months. If you don't, try harder.

Do Some Research:

Bodybuilding is simple yet complicated. There are many a lot of things you need to learn about bodybuilding. You need to know all the muscles and their functions, exercises, nutrition and so many more things.

Bodybuilding.com has thousands of good articles that can help you, and along with that, I strongly recommend that you get The New Encyclopedia Of Modern Bodybuilding, by Arnold Schwarzenegger and Bill Dobbins. That book has over 800 pages of must know material about bodybuilding.

Enjoyment:
What are some ways you can get them to enjoy working out in the gym?

There are many ways to enjoy working out, and when you start getting results, it becomes even better. Here are some ways.

• Join a gym
• Workout with a friend
• Listen to music
• Change your training routine
• Change your workout days
• Try new shocking techniques
• Get a personal trainer

Working out gets better after every year. The more experienced you become, the more fun you'll have. It's tough when first starting out skinny or fat, but as long as you stick it, you'll become in better shape, and then you'll be happy that you didn't give up.

Nutrition greatly affects your training and progress in the gym, so make you sure you eat right. It's hard to enjoy working out with bad nutrition. When you work out you need energy, and the only way to get that energy is to eat right. Eat plenty of protein, good carbs, and some fats. Eat 5-to-6 small meals daily, where two of them can be protein shakes. Also make sure you drink plenty of water.

Bonus Question:
Were you one of the people who immediately enjoyed working out, or did it take some time for you to build an interest?

I was one of those people who enjoyed working out. My grandfather was a bodybuilder, not professional and my dad was an athlete, so I have good genetics. I started in February 2 years ago. I was skinny, but I had good genetic potential. I liked working out and after about 3 months, I started noticing results.

The more results I got, the harder I trained. I have gained a lot of muscle over the past two years, and it doesn't seem to stop. This is because I haven't given up and I keep working out hard. I plan on working out for the rest of my life, but I don't plan on becoming a professional bodybuilder.

I hope that this article has helped you get a positive attitude about working out.

TRAIN, EAT, and GROW!

3rd Place - bigcalves
What Is The Best Workout For Those Who Give Up Easily?

Introduction

Many people in today's society want that perfect physique. Stop and ask anyone on the street and they will tell you that if they had it their way, they would look like such and such and they will usually give you a buffed up or a lean physique of someone who's famous because of working out.

How come they don't do it? Most people will come out with tons of excuses. Too little time, too much stress, intimidation in the gym or lack of motivation. All of these are legit reasons, but it's not an excuse. People that give up easily can workout and be as big or lean as everyone else, they just need that little push to help them get over their lack of motivation.

I had an uncle named John. Uncle John always wanted to be buff. He would always talk about hitting the weights and getting those 'pythons big.' The problem was that he never did it. All that talk, and no attempts. His excuse was no time to lift. Also he was supposedly tired after work.

As time went by I got sick of hearing him whine about it and I decided to help him. I made him a 4 days beginners split that got him back into shape and it planted a love for bodybuilding that 2 years later is still growing. In this article I will show you the very same workout and I hope that it will help some of the backsliders or beginners.

The Workout:
What is the best workout for people who give up too easy? Be specific. Include exercises, sets, reps, etc.

The Split:

• Monday- Triceps, Biceps
• Tuesday- Legs
• Wednesday- Cardio 30 minutes
• Thursday- Back, Traps
• Friday- Cardio 30 minutes
• Saturday- Shoulders, Chest, Abs
• Sunday- OFF or Cardio

The Routine: Lifting Days Only

Monday - Biceps & Triceps:

• Barbell Curls- 3x 10 10 10
• Dumbbell Curls- 2x 8 8
• Close Grip Pullups- 3x 8 8 8
• Push Downs- 3x 12 12 10
• Dips- 3x 10 10 10
• French Press 3x 8 8 8

Click Here For A Printable Log Of Monday.

Tuesday - Legs:

• Squats- 4x 12 12 10 10
• Leg Press- 4x 12 10 10 10
• Stiff-legged Deadlifts- 3x 10 10 10
• Leg Curls- 2x 10 10

Click Here For A Printable Log Of Tuesday.

Thursday - Back, Traps:

• Barbell Row- 3x 10 8 8
• Cable Rows- 4x 10 10 8 8
• Pullups- 3x 8 8 8
• Shrugs- 3x 10 10 10

Click Here For A Printable Log Of Thursday.

Saturday - Shoulders, Abs, Chest:

• Military Press- 3x 10 10 10
• Side Laterals- 4x 12 12 10 10
• Front Raises- 3x 10 10 10
• Crunches- 5 Minutes
• Weighed Sit-ups- 3x 15 12 12
• Incline Bench- 4x 15 12 8 8
• Flat Bench- 3x 8 8 8
• Flyes- 3x 8 8 8

Click Here For A Printable Log Of Saturday.

Negative To Positive:
How can you change someone's negative attitude about working out to a positive?

Most people have a negative attitude because of bad experiences. By showing them the workout above, most people will get into it. I have tons of examples of people not wanting to lift because of what happened in gym class back in the days. Or not wanting to because they are intimidated by the big guys in the gym that lift 4-or-5 times as much as them.

The key is to break that fear and stereotype. There is no other way. They must face their fears and see that it's not that bad and that going to the gym is a positive and relaxing, fun thing to do. That's why the workout is designed with light load, so people can have fun and get into it step by step. You can't throw in an intensive 6-day split and expect people to fit it in their lifestyle.

My Uncle John had the same problem. He has an ego problem. See, in his head he was the big man, but in reality he had let himself go since the high school glory days. I went with him for the first three weeks of his workout. He was self-conscious the first week, but after that he loosened up, talked to a few of the big guys there and realized that they are human just like him.

If someone is intimidated or self-conscious there is no other way but to face their fears and find out on their own that going to the gym is a positive experience. From there self-motivation will build up and they are less likely to give up on their workouts and goals.

Enjoyment:
What are some ways you can get them to enjoy working out in the gym?

1. Listen to favorite music.

2. Workout with them - partners are always fun.

3. Make small term goals that could be met in a few workouts.

4. Create a 'competition' on who can get more reps in (two partners).

5. Make a weight loss challenge or a weight gain challenge, that will fuel long term goals and commitment.

6. Go to a gym with members of the opposite sex (more motivation), but still stay focused on the work.

1. Take measurements and then compare in a few weeks (fuel for working harder, motivation).

2. Set a long-term goal, make it into a bet so the person doesn't give up easily like before.

3. Read muscle magazines for education and motivation that you can use in the gym and have fun.

4. Change up routines often, and after the few weeks of the suggested routine, bump up the volume or add more days.

5. Keep a log book to check progress and keep motivation alive.

Bonus Question:
Were you one of the people who immediately enjoyed working out, or did it take some time for you to build an interest?

I was one of the people that hated to workout. I was uninterested and almost gave up. Oh what a mistake that would have been. My workouts used to be slow and boring.

I didn't know that I should change my routine; I did the same thing over and over. That brought overtraining and made me unmotivated in return. I was almost ready to quit. My workout partner was headed in the same direction since we both did the same thing over and over again.

My light at the end of the tunnel was an experienced bodybuilder at my gym. He saw what I was doing and we were friends from before that too. He taught me the essentials of bodybuilding. He gave me a 4-day split that got me out of overtraining and got me back into having fun.

I was ready to give up but he helped me out a lot. After the routine, he taught me more things about nutrition. The key is to force yourself to workout for the first week. After that it's all downhill from there.