What I was going to give you today is still in the writing process and is much too valuable to be poorly written. With that being said I want you guys to print out this page or write down the pre gym checklist I give you today.
See the thing is most people have no idea what they are doing at the gym, let alone before hand. But hey guess what? That won’t be you in a few short minutes. So lets get right down to the essentials.
Pre-Gym Check List
- Workout Journal
That’s right, your going to have to write down and record your lifts. A workout journal is essential for two main reasons. First, you’re going to the gym with a plan. I see a lot of people at the gym just walking around, going through the motions, waiting for machines to be open, or just waiting to get a frigging epiphany on what to do. Not good. If you’re doing this your’re waiting to long in between sets and therefore not getting into a oxygen debt and definitely not a caloric deficit. Secondly, if your not writing down your workouts or your weights, how do you know your improving. I used to go with friends who would jump weights dramitcally from week to week, both up and down in weight. This is because they had no idea how much weight the lifted the week before and were doing guess work. If you don’t have a workout journal I don’t see how you can truley measure incremental improvements week to week, which is what the gym is all about
2. Stop Watch
Having a stop watch is an awesome accessory at the gym. Remember in the workouts I give you to come, you’re going to be timing your rest periods. Your end goal is to be doing high intensity super and triple sets with rest periods at 30-45 seconds in between each set. Without a stop watch timing your workouts will be a problem. You may say “But hey I got clocks around my gym”. Well chances are not all your excercises will be within view of a clock and chances are you won’t be able to read the stupid thing. Stick with a stop watch, time your workouts and rest sets, look for small improvements week to week.
3. Gallon Water Container or Liter Shaker
This kills me. You ever see those guys at the gym, they are trying to do these supersets in small rest intervals yet they run to get water every set. When your constantly going to the water fountain your killing precious time you that you need to catch your breath get back from being in oxygen debt. Walking to the bubbler somehow tricks you into thinking the time it took to get water doesn’t count as resting. Well guess what, it does! You probably waist an average of 45 seconds to a minute each time you get a drink. That is the equivelant of 1 rest period. Also, bringing in a pre-measured amount of water is crucial. While doing high intensity workouts (like mine) you are going to be losing a LOT of fluid. You should drink a minimum of a 1.5 liters at the gym. Shoot upwards towards 2.
4. Gym Bag
You bring a breif case to work, sports bags to sports, why wouldn’t you bring a gym bag to the gym. Now you may think I’m going a little over board but I’m not. First, your going to look like an idiot trying to balance a gallon jug, note book, sneakers, and a stop watch through the gym door. Second, if you want to instill going to the gym as a habit, you need to get into rituals (awesome article this week). Before you go to the gym you want to get in the habit of writing down your workout, collecting your logs from your journal, setting goals, and rounding up the essentials. A gym bag does just that, pretty funny huh?
5. Protein and a Potassium Replacement
I’m not going to get too crazy here with nutrition and supplements, that’s in weeks to come, but having a protein shake and potassiun replacement ready is a great idea for after the gym. Your body is able absorb the protein and synthesize it the easiest after a workout. Its also no secret you lose potassium while lifting. Adding a banana to the gym bag is harmless and helps you recover, giving you some energy and preventing you from cramping.
6. Ipod
If you don’t have an Ipod yet, grow up and get one, everyone’s got one and its an awesome motivator at the gym. It will prevent you from mingling at the gym; no one bothers a man possessed at the gym with his head phones in. Also, get your favorite mix, and load it onto your ipod. At the end of the workout and you got nothing else left in the tank, throw on your favorite pump up song and finish strong.
7. Gym Clothes
You”d think this would be self explanatory but the amount of characters I see at the gym who are wearing socks and sandals or cut off jeans and a collared shirt are endless. Take the gym seriously. When your there have a purpose. The purpose is not to socialize and flex in the mirror for hours, the purpose is physical development and reaching incremental goals week to week. Look the part, get some Under Armour or whatever active gear you can afford and make sure your in clothing that won’t bother you when sweat, run, and stretch. I’m pretty sure cut off jeans won’t allow you to do all three. Again, putting on seperate clothes for the gym is no different than a jersey for a sports game, or a suit with work. It should become habitual and get you in the correct mind set to complete a grueling workout.
8. Running/Crossing Training Shoes
You’re on your feet a majority of your life, get some athletic shoes that are comfortable and give support. When you get to the Fat Burning portion of my program, you’re going to be doing interval training after a majority of your workouts. These workouts will typically be on the treadmill or in your gym’s aerobic room. You are going to be less soar and more comfortable in quality athletic shoes.
9. A Good Attitude or Burning Desire
How cliche. But seriously you will not see any postive results unless you have a burning desire to change. You already need to be motivated to go to the gym. Every single one of your workouts should carry the same intensity. As Vince Delemonte says “put yourself in the hurt box”. Go to the gym knowing your going to push your body to the limit, but even better want to push your body to the limit. I hope you’re not reading this because you just got done with the movie “300″ . Thats not going to cut it. Its good to want to change, but anybody can want to do anything. You need to have a burning desire to change, see yourself in your new body, strive to achieve what you see. Take a look at Napolean Hill’s “Think and Grow Rich”, you can take his principles on the accumulation of wealth and apply them to fitness.
Try to get yourself in the habit of brining all these things to the gym. Build good habits. Take 5 minutes to write down this checklist and make note of anything you need to buy.
Hope to hear from ya,
Christopher Stella
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