NO REP LEFT BEHIND

Four Under-Rated Effects to Maximize Your Workout Results

 

How many workouts have you completed and less than 24 hours later it felt like you did no more work than watching 30 minutes of tv? (and at least THAT was fun!)

Is it possible you’re not seeing the outcome you want not necessarily because of the actual workout but how you’re working out?

Jack is committed to working out. He rarely misses one of his workouts. But yet he does.

He’s physically there but just goes through the motions. He does the minimum and rarely makes the most of the time. It’s more something to do than a result to be gained.

It’s also a bragging point to others. “Yeah, I worked out today.”

But he’s there. What more do you expect? Let me explain.

There’s a military phrase, “no man left behind.” It’s a commitment to each person that no matter what, I will not leave you.”

What if we took a similar commitment to a play on words of leaving no rep behind? How much different would your workouts look with this commitment?

I was introduced to this concept by trained athletes who took every moment of a workout seriously. And it was so apparent with their obvious incredible bodies.

 

There are Four Under-Rated Effects to Maximize Your Workouts:

1. THE COMPOUND EFFECT

Do you realize that every repetition builds on each other? This means you literally get “more bang for your buck” with the next rep.

But so many of our workouts are more about getting each set or the workout done than looking at how each rep is building on each other.

The Compound Effect states the more I concentrate on this single repetition, the more gain I will receive in future repetitions.

IF you were to have this mindset you will be shocked at the results.

For example. Let’s say you were doing arm curls. Instead of just concentrating on getting the 10th repetition, try focusing on each individual repetition.

You WILL notice the compound effect kicking in each of the corresponding sets. The weight that “used to be light” will get A LOT heavier and ironically, you didn’t changed the weight.

What happened? The Compound Effect.

I remember when I was younger and around “actual weightlifters.” The only words they were utter to this young novice trying to impress them were “slow down, feel each rep.” It wasn’t until I was older did I understand and truly appreciate those words of wisdom.

It’s a mindset though. We’re SO used to just going through the motions and just getting the workout in, we fail to miss the very thing that makes the 1st important difference: The Compound Effect.

 

2. THE PUSH EFFECT

A majority of people workout by themselves. The good part is you’re not dependent upon anyone else. You can workout when you want and how you want.

The bad part is you’re not dependent upon anyone else. You can miss workouts, dog it, and definitely not challenge yourself.

The Push Effect states that if the set is not challenging, push yourself harder the next time around. You’re simply going through the motions and not challenging yourself.

Who gets off easy? You. Who suffers and loses The Compound Effect? You.

For example, let’s say you’re doing a leg exercise and you’re flying through the set and don’t feel the current weight at all. Instead of using the same weight next time, push yourself and increase the weight.

If you’re really serious about The Push Effect, you’ll notice the lack of effect in the first couple of reps, (because no rep is left behind) you set the light, non-effective weight down, pick-up heavier, more effective weight, and start the set over.

But that takes awareness, effort, and commitment to take every rep captive.

 

3. THE EXHAUSTION EFFECT

Nothing beats feeling the muscle(s) you actually worked out that day and even better yet, the next day!

Yet how many times do you even know which body part you worked just one day ago let alone a few hours later?

If this is the case, then working out is a mere hobby, something to do, not taken seriously and something to be gained.

If you take the time to allow The Compound Effect to kick in, you will feel the exhaustion of that muscle or group of muscles.

Sadly, most of my previous workouts only left me tired due to boredom not from exhaustion.

The Exhaustion Effect states I will push myself harder enough from my workout today so I will completely feel it tomorrow.

For example, if you took the concept of “no rep left behind” and truly maximized each rep in each set, your muscle will hit a point of exhaustion.

And if you really got your money’s worth, you will feel it the same day and at least the next day. Oh, what a feeling!

Isn’t the point of the workout not to just be over but to have actually gained something? This leads to the last and final effect.

 

4. THE RESULTS EFFECT

Some may choose to workout for the social aspect. But most people, if they were honest, want results.

But yet what we think we want (results) and what we actually do (go through the motions) are two completely different things?

And what is ultimately lost? Change. Progress. Results.

The Result Effect states if I’m willing to do the hard work now I will see the results later.

Each of the four effects build on each other.

Every repetition compounds to the point that it makes the next one exponentially better.

I must push myself to maximize The Compound Effect.

When my body is pushed, I will feel the necessary exhaustion.

When my body is exhausted, I begin to see results.

When I begin to see results, I become incredibly inspired to “want more of THAT” and this is when the Big Mo (motivation for those who are not slang savvy) becomes your new best friend.

If you’re busy, you need to maximize whatever time you have to see results. This means learning and applying any insight to make you better so you see the results you desire in the limited time you may have on any given day.

 

In the End…

You may be reading this post and think, I barely workout let alone even think about my workouts! Then use this post as motivation to get going! And the benefit is you can begin using these four effects and not try to unlearn bad habits. (such the optimist, eh?)

Some of your workouts may not include actual weights but these principles can be adapted and applied.

You need to translate these four effects to maximize YOUR results. This is the application part of the program beyond merely reading.

“Leaving no rep left behind means committing to maximizing every single opportunity to compound, push, and exhaust my body so I can and will see the desired results.”

If you don’t, you’re dogging your workouts and going through the motions. You reap what you sow.

A motivated busy professional who desires to EXCEL in areas only you can control will take this as a challenge to escape their average and embrace being physically better in fitness.

Will you make this commitment to leave no rep behind? I challenge you to try it for this next week and see the results. Catch yourself if / when you start coasting through your workouts and implement No Rep Left Behind!

 

Closing Question…

What would happen to your workouts if no rep was left behind?

 

Four Ways to Measure My Purpose of Why I’m Here

 

Have you ever noticed just how many people just do life? And ironically, not even a very good one.

They just go from one day to another almost in an awake coma simply going through the motions.

Would anyone outright admit it? Not a chance. But a simple analysis would reveal they’re just on a gentle coast to nowhere.

A motivated busy professional wants to have purpose. Is that you?

I wrote a blog called “Do You Have IT?” in which I addressed three foundational reasons to live a life of purpose.

I wanted to follow up to explore each of the three reasons in more detail.

In review, the definition of Purpose is “the reason for which something is done or created or for which something exists.”

My simplified definition is…

“Doing something bigger than me or living for something bigger than myself.”

 

Purpose Gives Life Meaning – Why I’m Here

Once I know why I am here, it’s amazing the clarity that comes from my purpose.

But often it’s a long and confusing journey to find that coveted purpose.

[tweetthis]I’m drawn & moved to people with purpose. There’s just something about their story that’s compelling.[/tweetthis]

 

But this isn’t by accident. They’ve had their purpose tested and they’ve withstood the test.

Since most have not found their purpose yet, I want to challenge your thinking of what it will begin to look like when you find it.

This is an acronym to measure your purpose. You want and need to know why you’re here.

 

H – HEART

Key Question:  are you passionate about your purpose?

This area is difficult to fake.

I had a high school basketball coach who would tell us all of the time to “put your heart into it” (usually ended with Buckley!) What did he mean?

Playing with heart meant we were truly in the game. We cared. We wanted to be there and we wanted to win.

It’s much like life.

You can tell when someone just simply doesn’t care about something. They’re simply there because they have to be not because they want to be.

IF this is your purpose, first and foremost, your heart must be in it. Passion is an instant by-product.

 

E – ENERGY

Key Question:  does your purpose give you energy

SO much of life is draining especially if we have a lot of things we HAVE to do.

[tweetthis]Your purpose is something you want to do & should give you an instant & ongoing shot of adrenaline.[/tweetthis]

You should lose yourself in it and feel like you can take on absolutely anything after engaging in it.

Others will be amazed by your passion but to you, energy is an added bonus, a “but wait, there’s more” benefit.

It will ultimately provide the strength you’ll need to take on any challenge and to see it through to the end.

 

R – RESILIENCE

Key Question:  am I willing to fight for my purpose?

Anything that is not easy and challenges the status quo will attract conflict.

Your purpose will encounter resistance. People will not understand. You will question yourself.

But it’s in those challenging times you will truly know if your purpose is really your purpose.

How? Because you not only withstand the resistance itself, but as a result, it makes you stronger. You become resilient.

It’s not IF challenges will come but WHEN and HOW will you handle them.

This is what separates a mere dreamer to someone on a mission.

 

E – EYES

Key Question:  do I see the world differently because of my purpose?

Since most people just walk around life in a day coma, they miss SO much especially things that truly matter.

Your purpose will open up your eyes to see the world differently.

And what you see will move you with emotion to change what you see. It’s absolutely critical.

When I listen to someone passionate about a certain area, I often find myself saying, “I never noticed that before” or “I didn’t realize it was that bad.”

Why? It’s not my purpose and often just don’t have the eyes to see it.

But they did because their purpose opened up their eyes to a whole new world.

 

So what if I don’t know what my purpose is and why I’m HERE..?

Work through the acronym trying to answer the following questions:

Question 1: what do you put your Heart into any given day?

Question 2: what brings you Energy in life?

Question 3: what am I willing to be Resilient for that matters to me?

Question 4: what opens up my Eyes in the world around me?

Think through each one of these questions and as you answer them, hopefully your purpose will begin to take form.

 

In the End…

My challenge for you is find your purpose. It takes work to uncover and develop. But in the end it’s worth every moment of the discovery process.

Others are waiting for you to find your purpose.!

 

Closing Question:

Why are you really H.E.R.E?

 

 

 

 

 

 

 

The Three Watered Down Lies We Believe About Hydration

 

It’s all around us. We love to waste it, swim in it, wash our bodies and even our vehicles with it.

And it’s a surprising portion of our body. The human body is mostly water: about 55% to 75%, on average (and depending on how well hydrated you are). That’s about 10 to 12 gallons of water in your body!

The average human brain is composed of about 73% water. Our body mass is about 60% water.

You lose about 10 or more cups of water every day just living: breathing, sweating, urinating, etc.

Yet SO many people rarely drink it. I mean really drink it. Most say they do but truth be told, the reality is a completely different story.

 

Let’s Look at Three Watered Down Lies We Believe About Hydration:

 

1. Most People Believe They Consume Enough Water Within Their Day

They assume drinking any liquid is satisfying their thirst when it actuality “the beverage of choice” is doing the exact opposite.

Alcoholic beverages have the most dehydrating effect. IF drinking, aim for one glass of water per alcoholic drink especially with wine. You’ll see a dramatic difference.

Your body has water in every cell, tissue, and organ. It helps move nutrients, get rid of waste, keep your temperature at the right level, lubricate and cushion joints, keep your skin moisturized, and lots of other things.

So, what’s the point? Our bodies need and crave water to work properly. It’s the one area you can almost overdue it.

 

2. Most People Believe They Have Little to No Effect of Even Mild Hydration

Yet the research could not disagree more with this belief. According to a blog article by Jon Beaty, mild dehydration occurs when we lose only 1.5% of our body’s optimal water volume.

When the water volume gets low, our brain functioning suffers. Research demonstrates that even mild dehydration can negatively affect our mood and our ability to think clearly.

Thirst is one of the first warning signals that you may be getting dehydrated. But don’t rely on thirst alone. Other early signs are fatigue, flushed skin, faster breathing and pulse rate, and having trouble exercising.

You can’t rely on your sense of thirst to tell you if you’ve had enough water, Dr. Drewnowski warns. Citing research from Johns Hopkins University, he says the sensation of being thirsty fades as adults age—regardless of water intake—which might be one reason older adults don’t drink enough.

Here are just a few of the many side effects:

1. Dry Skin
2. Decreased Urine Output
3. Dry Mucous Membranes in the Mouth and Nose
4. Fatigue
5. Decreased Coordination

But wait, there’s more. Then you could add more serious consequences: blood pressure changes, allergies, asthma, and back pain. Just giving you something to look forward to if you choose a parched life.

 

3. Most People Believe They’re Just Set in Their Ways and it’s Too Difficult to Change Now

Have you ever noticed how open people are to change on the things they want to change?

But if it’s something they’ve made up their mind and not willing to even explore changing, little to nothing will change their mind.

The reality is we need far more water on a daily basis then we think and even consume so we should be willing to explore how to consume more water in a creative way.

I was personally resistant for the longest time. But when I chose to lose 30 pounds, I went on a research kick about losing weight.

The shocking reality was how almost every blasted author wrote about the importance of hydration.

At this point, I SLOWLY changed my ways with the following ideas…

Here Are Five Minor Adjustments for Major Results

1. Drink a glass of water when you get up in the morning, before you have coffee or tea.

I put a water bottle by my bed and try to finish it or at least half before I do anything else. Your body is dehydrated from many hours without water. Inhale it before you bathe in it.

2. Keep a cup or water bottle by your desk at work.

Take several sips of water each hour. If you don’t have a desk job, carry a container of water with you, and take sips throughout the day.

3. Take a sip whenever you pass a drinking fountain.

Most of us work at a location that has a water fountain or water cooler. Or, like me, in an airport. Take a hit every time you pass. If you try this easy action item, you could potentially add another glass of water to your day

4. Eat foods with high water content.

The foods you eat supply about 20 percent of the water you need. The rest comes from the beverages you drink.

Watermelon, celery, cucumbers, and lettuce are good, healthy choices. The average person gets about 20% of their water for the day from food. An apple is 84% water. Bananas are 74% water. Broccoli is 91% water.

5. Add natural flavor to your water (such as lemon / lime / Cucumber / strawberries)

Tip: Flavor your water ahead of time. If you truly dislike the taste or texture of water, pop a few slices of orange, lemon or lime into your water bottles the night before.

Fresh berries are equally delicious. Since I travel a ton for work, I pick up creative ideas from hotels. Any nice hotel will have chilled water with fruit in the water by the front desk. As a result, we do that at home all of the time.

After a night of chilling in the refrigerator, you’ll have a tasty, satisfying, virtually calorie-free beverage to keep you hydrated. Just don’t forget to grab your bottles before heading out the door.

I switch it up. I may have water with fruit in the morning then water with lemon or lime in the afternoon. You know, livin’ on the wild side.

 

 Here’s the often asked question:

How much water should I drink on a daily basis?

 

How much fluid you need depends on a number of variables:

• Age: Kids need plenty of fluids; they can get dehydrated much more easily than adults. Older people may need more fluids because of health conditions or because they tend to lose their sense of thirst.
• Gender: Men need more fluids than women. (And pregnant women need more fluids than other women.)
• Weight: Heavier people need more water.
• Health: Conditions such as diabetes, cystic fibrosis, and kidney disease can boost your need for fluids.
• Environment: You need more fluids in extreme weather conditions (especially hot, humid, or cold) and at high altitudes.

The Institute of Medicine, which advises the United States government on health and health care, recommends women drink approximately 2.7 liters—just under 6 cups—daily. They recommend men drink 3.7 liters—just under 8 cups—daily.

According to WebMD, the easiest way to know if you’re drinking enough fluid is to look at the color of your urine. If you’re drinking enough water, your urine will be clear or pale yellow. A darker yellow means you aren’t drinking enough water.

People who drink enough water also usually have soft bowel movements. Hard bowel movements or constipation can be signs that you aren’t getting enough water.

Here’s a great tool to measure your hydration. Check out:

Hydration Calculator – http://nutrition.about.com/library/blwatercalculator.htm

Eventually, you will just know. I can tell in my body when I’m needing water. Crazy, I know.

If I’m on the road, I MUST carry water and NOT rely on others around me who’s only water intake was when water accidentally splashed in their mouth during their morning shower.

Here are a few suggestions on HOW MUCH water you should consume in a day

• Aim to meet at least the minimum recommendation amount for water each day. Women require 9 cups or 72 ounces daily, while men need 13 cups or 104 ounces, MayoClinic.com reports.

• One method of determining your need for water is by taking your weight in pounds and dividing that number in half. This gives you approximately the number of ounces you should drink each day. – Shereen Lehman, MS, Nutrition Expert
• On average, you should take a rehydration break about every 20 minutes. Most people would stay adequately hydrated by drinking 5 to 10 ounces of fluid every 20 minutes. But your exact need depends on things like how hard you’re working, whether you are indoors or outdoors, and your age, gender, and weight.

• Be prepared to go to the bathroom more often. It’s a worthwhile adjustment because of cleaning out your body and so many more benefits.

Water could help with weight loss. Studies show that by drinking water, people tended to eat and drink fewer calories, probably because the water filled them up. As a result, they lost weight.

 

In the End…

Here are some additional details:

It is possible to drink too much water. Healthy kidneys in an adult can process anywhere from 20 to 1,000 milliliters of fluid per hour. It’s not easy to overload them, but it can happen.

Getting too much water, especially in a short time, is dangerous. Symptoms of too much water include weight gain, bloating, nausea, and vomiting. Sudden cases of water intoxication can cause low blood sodium, which can result in headaches, confusion, seizures, and coma.

The International Marathon Medical Directors Association recommends that athletes drink no more than 31 ounces of water per hour during extended exercise.

 

Closing Actions:

1. You need to accept the reality of how much water you actually drink within a given day

2. Make a decision to drink more water

3. Get creative how do add more water within your daily routine

 

Closing Question:

How can you add more water to your daily routine?

 

Additional Reading, Resources, and References:

http://www.ehow.com/how_12304036_habit-drinking-water-hate.html

http://www.wikihow.com/Drink-Enough-Water

http://www.webmd.com/a-to-z-guides/drinking-enough-water-topic-overview

Hydration Quiz from WebMD:

http://www.webmd.com/fitness-exercise/rm-quiz-know-about-hydration