Could you eat (insert a delicious food that makes your stomach go “WEEEEEEEEEEEEE!”) everyday?
Could you eat (insert a food that burns your buttcheeks and you wish that you could wipe it from the face of this Earth) everyday?
I don’t know many things, but I do know that I’d fight a bear and a tiger at the same time for a Cinnabon and could eat one everyday. Ask me to do the same with arugula or beets and eventually I’d end up trying to jump off a cliff. I imagine the scenario might play out similarly for you, minus the whole bear and cliff thing.
We do what’s fun and what we enjoy.
We avoid what sucks. As flawed as that can be at times, that’s how we roll.
But what if we applied this same mindset to our training and diet?
What if we did we did more of what we liked & loved and less of what we didn’t?
A Case Study In Fun
Kimberly Mills is one of my favorite Facebook friends. She’ll randomly update me with her progress and life happenings, but the reason why I dig her so much is because I can tell that she is living one hell of a life. In her messages she rarely uses periods, only exclamation points ranging from 1-18 depending on how excited she is.
She works with a trainer, but each set and rep of her training program isn’t locked down and set in stone; she has a ton of fun both during and outside of her official sessions. In fact, and I affectionately call her a special kind of sick because of this, she joined the 10,000 burpee challenge where she does 100 burpees a day for 100 days – definitely not my cup of juice, but if fun were money she’d be making it rain 24/7/365, and that’s more important than anything else.To say that she is loving fitness would be the understatement of the century.
A few weeks ago my friends Andrew Griffin, JC Deen and I got together and trained in a completely different way than we usually do. There was air humping. There were faux English accents, and we swung hammers in a very manly fashion – I can’t think of a time when I’ve had more fun during a workout (I managed to hit some PRs because of all the awesome energy as well.
Since then I’ve completely revamped the way that I train, doing only exercises that I love to death or I think are cool and want to learn, because…
If you aren’t having fun, you’re doing it wrong!
No matter if you want to be ripped like old pictures after a bad breakup or turn yourself into The Incredible Hulk, it’s gonna take awhile to get there, so why not enjoy as much of the process as possible?
Fun is a prerequisite to success.
The road is long and there will be many times when you get frustrated, pissed off and want to ragequit. Try to bypass the fun step and the odds of you giving up before making it to where you want to be are pretty high.
I just put on my Miss Cleo turban, so I can now accurately predict your future – the less fun you have, the less permanent the results. For all my gamer nerds out there, don’t grind to get to the end game without stopping to actually enjoy all the quests and people you meet along the way.
This is a marathon, not a sprint. If you don’t find some way to milk as much fun & enjoyment as you can from the delicious teat of life then you’re missing the whole point.
Some people enjoy the thrill of constantly chasing after a new strength PR. Some enjoy learning a new movement and after months of small successes finally getting it. Some enjoy getting their swole on all day every day. Then there are those who aren’t having fun unless they’re raiding Death’s refrigerator and eating all his sammiches by the end of their workout.
If you like yoga, do yoga.
If you like jogging (and can do it without hurting yourself), go do it every now and then without worrying about muscle loss or strength regression – worrying will do more harm then the running ever could.
I don’t care what you do as long as you love it. Just make sure that what you’re doing is leading you closer to your goals – it’s hard to have fun making no progress.
There is ALWAYS room for good ‘ol fashioned tomfoolery – one workout or meal will never make or break your assault upon the gates of Castle Awesome, so stop treating it like it will.
Need some ideas? Grab your spoon, because here’s an entire bowl full of ideas for you.
Get a training partner or two and just let whatever madness happens happen. Everything is more fun with homies.
Perform 2-3 sets of 1-2 exercises at the end of your workout.
A1) Leg Press – 2 x 20
A2) Dumbbell Hammer Curls with optional bicep kiss – 2 x 10
“Oh hi there” Fun
Choose an exercise that you love and intersperse it throughout your workout, staying 4-5 reps below failure.
A1) Deadlifts – 2 x 5
A2) Tricep Pushdowns – 2 x 8
B1) Dumbbell Rows – 3 x 10
B2) Tricep Pushdowns – 3 x 8
C1) Goblet Squats – 3 x 8
C2) Tricep Pushdowns – 3 x 8
Get your main strength movement (bench press, overhead press, squat, deadlift, chin up, etc) out of the way and then pump your muscles to oblivion and beyond for the rest of the workout.
A) Barbell Back Squat – 3 x 5
B1) Barbell Hip Thrust – 2 x 30
B2) Chin Ups – 2 x AMAP (as many as possible with good form)
C1) Bodyweight Back Extensions – 2 x AMAP
C2) Dumbell Squeeze Press – 2 x 20
D1) Barbell Curl – 1 x 15
D2) Seated Row – 1 x 15
“I love everything!” Fun
Pick 4-8 exercises that you love the hell out of and do only those for your workout, varying the sets and reps for each.
Fill this workout with exercises that have haunted your soul since the beginning of time, or ones that you rarely do and want to get better at.
A1) Single Leg Deadlift – 3 x 8 each leg
A2) Pullups – 3 x 8
B1) Dumbbell Walking Lunges – 3 x 10 each leg
B2) Dumbbell Military Press – 3 x 10
C1) Dragon Flags – 3 x 6
C2) Heavy Dumbbell Holds – 4 x 15 seconds
Pick 1-2 exercises and perform 5 sets of each, varying the rep ranges.
A1) Barbell back squat to box – 2 x 3
A2) Barbell bench press – 2 x 5
B1) Barbell back squat to box – 2 x 8
B2) Barbell bench press – 2 x 10
C1) Barbell back squat to box – 1 x 20
C2) Barbell bench press – 1 x 15
Set a time limit (5-30 minutes is a good range) and see how many rounds of an exercise circuit you can perform.
A1) Pushups – 10
A2) Burpees – 10
A3) Dumbbell Row – 5 each arm
A4) Single Leg Hip Thrust – 5 each leg
A5) Jumping Jacks – 15
Smash stuff over and over again until you feel like stopping.
There can be only one!
Eat one nice, hearty meal for the day – that’s it (don’t go out of your way to try and eat as many calories as possible, though).
Treat yo self!
Have a food that you absolutely love…everyday.
Eat a food that you love…with every meal