Packaged Fitness Programs? Why Guys Should Declare Independence.

Recently I’m swamped by ads for fitness programs promising unbelievable fast results, declaring themselves better than anything ever conceived before, or playing blatantly to a stereotype of male ego/insecurity.

I’ve done “programs.” The good ones are designed by smart people and will produce results if you’re diligent and intense in following them.

But what to do the day the program is over? Do it all over again?…For the rest of our lives?…Or go back to whatever our fitness regimens were before we started the program?

by

Recently I’m swamped by ads for fitness programs promising unbelievable fast results, declaring themselves better than anything ever conceived before, or playing blatantly to a stereotype of male ego/insecurity.

These are real ad headlines and messages – not satire:

“Build Your Better Body in 28 Days…the sooner you get started, the sooner you’ll have a body so cut, you’ll belong in an underwear ad.”

“The Best New Fat-Blasting Workout on the Planet!”

“SEALFIT – Are You Man Enough?”

The Problem With Highly-Regimented “Programs”

I’ve done “programs.”  The good ones are designed by smart people and will produce results if you’re diligent and intense in following them.

But what to do the day the program is over?  Do it all over again?…For the rest of our lives?…Or go back to whatever our fitness regimens were before we started the program?

The “keep doing forever” option is not practical.  Even if it were, it wouldn’t be good, because these programs usually have you indoors watching or listening to someone else – not getting the full range of wellness benefits from an activity mix that includes solitude, time in nature, and diversity of activity.

On the other hand, for most of us the “go back to my approach from before” option isn’t great, either.  Unless you were already satisfied with your fitness and just doing the program as an enhancer…there’s a reason you wanted to jump start fitness, and you don’t want to go right back to the “before” version of you!

Alternative: Design Your Own Plan Based on Core Principles

So, with long-term thriving in mind, OlderBeast aims to inspire and support you to create your own vision for a “sustainable for decades” fitness approach.

Start with a small number of guiding principles, then translate them into your own flexible action plan on a week-by-week basis. I wrote about a “checklist” of fundamental principles here.

Here are two examples* of translating OlderBeast principles into a six- or four-day per week plan, plus simple suggestions for how to stick to and get the most out of plans you make.

* I say “examples” instead of “templates” because I hope you take personal responsibility for this. That’s what will make it decades-long sustainable, man.
Example #1: 6-days/week with cardio variety

Nothing magic about how I’ve planned this out by specific day of week.  I personally like to have Monday be my day off, so I have more time to start off the work week effectively (and to recover from weekend physical activity, which tends to be highest).

I also avoid clustering like activities, but rather spread them out (like having things in-between dedicated cardio or strength workouts).

Example #2: 4-days/week plan with cardio variety

A four-days-a-week plan (a good place to start if you haven’t been active recently) is basically an “every other day” thing, with one two-days-in-a-row thrown in.  For that, I think weekends are usually best.

Sticking To and Getting the Most Out of Your Plans

Once you have a weekly plan in mind…

⇒ Don’t treat each day as “all or nothing” or “Activity X or bust.” If you have a time crunch or  some logistical issue that makes a planned workout un-doable, do a shorter workout or a replacement one. At very least, get outside and take a walk. That’s always doable, no matter the time, place, or weather.

And if it’s a strength session you missed…isn’t it hard to explain to yourself why you can’t at least do a few push-ups and a little core work, dude?

⇒ Don’t let a missed day turn into two, then three, etc. If you miss a planned day, no big deal…just re-commit and resume the next day.  Don’t let it spiral into letting yourself down.  You wouldn’t consciously let down a loved one, a work colleague or a customer…so love and respect yourself here, too.  Don’t self-inflict.

⇒ Don’t give up on healthy eating if you miss a workout day or have a lighter-than-planned day. For me, the temptation is to correlate these.  If I “blow” a workout plan I often feel the urge to also act in “pig day” mode. Do yourself a big favor and stay strong on nutrition.

Of course, this is better for your body, but mentally it also keeps you readier to pick up on fitness the next day, and less feeling like “well, I’m failing at this…maybe I’ll just punt and try again next week/month/year.”

Keeping your morale up and your intentions strong (mental things) is vital to taking care of your physical body over time. Be your own coach and cheerleader. You deserve and need it.

Without always being “religious,” but hopefully always being resilient, you’ll start to string together some quality weeks, brother.

If you’re working out hard and 5-6 days a week, then every 4-6 weeks give yourself an easy week.  Maybe also change things up to do some physically-oriented recreation things instead of “workouts”…make sure you get outdoors…work more on flexibility.

You’ll come back physically rested and stronger, and mentally refreshed.  Both of these things are critical to keep this up long-term.

###

And by the way, if you want to do a “get way stronger/fitter in X days” program, that’s awesome.  I salute you.  Then on Day X+1, please consider all this as a contribution to your “sustain and keep improving” game plan.

“Make a new plan, Stan.” (Paul Simon, 50 Ways to Leave Your Lover”)

You may also like

article-image
Activities , Planning , Uncategorized , Wellness

“Too Busy” To Exercise Because You’re in “Survival Mode? Try This Minimum Fitness Plan…or Else

I have a few friends who are longtime habitual exercisers, but still look at me like I’m on a different planet when I talk about the finer points of moving from five to six workouts a week.

Why? They currently feel in “survival mode” with seemingly 24/7 work demands, business travel, and school-age kids in the house. The time when they can work out five-plus times a week seems somewhere down the road.

Fair enough. I’ve been there. But no matter what, when survival mode conditions last more than a week, you simply need to figure out how to maintain at least basic fitness.

There’s a minimum threshold below which “postponing fitness” is not the answer, even for short-term productivity, let alone long-term thriving.

So here are a few simple but powerful fitness and Wellness tactics to adopt when life puts you into survival mode.

article-image
Philosophy , Planning

Fitness: What Men Can Learn From Women (Part 2)

Part One of this series said 40+ guys should take valuable cues from women to refine their fitness-and-health approach for the decades ahead.

Women…
1. Don’t let competitiveness become counterproductive to fitness
2. Focus more on total-body fitness
3. Seek out help and support more
4. Take nutrition more seriously

I have no intent to perpetuate stereotypes. But these patterns do fit with how many people assume women behave compared to men. So yeah, I’ll admit it in this language: Part One suggested we learn from attitudes and behaviors some might describe as “womanly.”

However you describe them, they have real benefits for lifelong fitness, health and wellness.

If anything, this Part Two makes a more cage-rattling point. Some women in the OlderBeast phase of life are “manning up” to fearlessly embrace age and double down on fitness — on “historically-male” fitness turf — more than many guys are.

article-image
Activities , Planning

Workout Frequency: What You’ll Encounter When You Increase It

One common question for guys intensifying their fitness program is “how often should I work out, and how should I ramp up to my targeted frequency?”

These questions have two hidden complexities. So, increasing your workout frequency should be done in a thoughtful way: gradually, with addition of greater variety, and willingness to break routines.

article-image
Philosophy , Planning

Lifelong Fitness: A Path to Sustainable Motivation for 40+ Guys

“I need to get motivated.” I’ve said this a thousand times over the years.

Once or twice in a big-picture sense when I wasn’t exercising enough, or eating well enough. Many, many times in a next-five-minutes sense. As in, “if I don’t change clothes and start a workout in the next five minutes, I’ll lose my available time window today.”

But it’s been years since I’ve had any big-picture motivation challenge, and I don’t even feel the next-five-minutes version that much anymore.

So what changed for me, motivation-wise?

2 Comments
  1. […] mini session or two, for ideas on how this concept might fit into an overall weekly plan, check out this OlderBeast […]

  2. […] are some example weekly plans based on this checklist of core principles. But as you’ve seen, the key idea is to have a […]

Leave a Comment

Your email address will not be published.