If you’re ready for results it’s time to ditch the health club…
There was a time when we got all the exercise we require from our daily activities. But as hunting and gathering lead to farming and eventually the industrialized world we live in today the need for human “labor” has been nearly eradicated. Now that we work desk jobs, eat our meals from the hot bar at Whole Foods, and enjoy a generally sedentary lifestyle we are required to reintroduce this missing physical activity. For some reason, the question of how to add physical activity, or work, back into our lives is one that has proven to be puzzling, controversial, and difficult terrain to navigate.
In response to the demands of the market the fitness industry has grown tremendously, particularly in North America where an estimated $28 billion was spent in 2015. Much of this industry is dominated by health clubs and large gym franchises that offer a sampling of strength equipment, cardio machines, TV’s, massage chairs and minimal staffing. Granted how many staff members do you need when your members don’t actually attend the club? In a study done by students at UC Berkeley found 67% of gym memberships are never used in the population they surveyed.
“If you are not going to the gym, you are actually the gym’s best customer.” -Stacey Vanek Smith, NPR
The savvy marketers at big box gyms know how to target their marketing towards individuals who won’t actually come to the facility. As humans we often get a rush of excitement by a new fitness undertaking. “This is it, the time I actually change, no looking back,” you say. The challenge is that the health club has made zero commitment to you. They don’t care if you show up or not. Luckily there is someone out there who does.
Boutique fitness is the alternative to the traditional health club model. Boutique gyms offer specialized classes based on the expertise of the owners, teachers, or coaches. CrossFit boxes, Barre studios, Bikram yoga, parkour facilities, spin classes are all great examples of the boutique fitness model.
These communities succeed when the all parts are working together; the owner, staff, and clientele all succeed when they each meet their goals. This synergistic effect leads to faster results and more satisfaction from all parties. As a client you have a team of coaches and fellow members who are all rooting for you, teaching you, and most importantly holding you accountable. Becoming fit doesn’t have to be a chore, a challenge, or a pain point. In fact, it can even be fun 😉
Boutique gyms have been seen rapid growth in the past decade as clients recognize that when it comes to fitness, not all gyms are created equal. Some of the most common excuses sound like:
- “I have a hard time sticking to a routine”
- “I’m just too busy to exercise”
- “I get bored with going to the gym, it always feels like work”
- “I don’t know how to lift weights/choose a routine/eat the right food”
These are great excuses, but since you’re ready to make a change it’s time to ditch the excuses and focus on RESULTS. By implementing a system that counters your excuses you’ll be left with the only option, the results that you want to achieve.
If you struggle with sticking to a routine you will benefit from the coaches, friends, and community members that you’ll meet at each class. A group of people that will ask you about your day, learn about your goals and life, and most importantly encourage you to show up consistently to your workouts.
If you claim to be too busy then you should sign up for classes ahead of time. The wide variety of classes that are available each day at time frames that are consistent with your schedule make it easy to squeeze in an hour long workout.
If boredom is your challenge then a workout that changes every day is exactly what you need. Not only that but the different coaching styles and friends you’ll make at different times of the day make each class a totally unique experience.
If information is the enemy then relax, because that’s already been taken care of for you. Your coach has put a lot of thought into a training program that will improve your fitness and will be by your side to instruct you on form, breathing, and what weights to use. Keep an eye out for group nutrition challenges to boot!
To get the results you want sometimes you need to try a new approach. If that trip to the gym feels more daunting than Frodo walking the ring to Mordor then it’s time to see what a boutique gym has in store for you!
How strength training helps with weight loss
Strength training and weight loss are a match made in heaven. The benefits of applying a resistance training routine are complimentary to all the physical changes that help a person lose weight. You might want to feel more energy and confidence, be harder to kill, or simply look good naked. Regardless of your goals every person on planet earth can benefit from a strength training routine. That’s right, if you are a human you need this. So if you are ready for your hard work to translate into results it’s time to start pumping some iron!
Let’s explore why strength training works, how it needs to be approached, and how you can get started today.
Why it works
Strength training is so effective at helping individuals lose weight because it has a tremendous increase on your body’s metabolism. You can think of this as building a bigger engine. Just to keep a large truck running requires a lot more fuel than to drive a moped at top speed. Remember when Harry and Lloyd got 70 mpg on their way up to Aspen!
The reason you need to build a bigger engine boils down to some simple math surrounding your Resting Metabolic rate or “RMR”. RMR generally accounts for about 60% of daily energy expenditure. This means that you have way more opportunity to change your body by focusing on long term metabolic adaptations rather than burning yourself with activity in a short time frame. Many individuals try to put in endless hours of cardio to “burn fat”. The problem is that their routine lacks any sort of intensity that builds muscle. This leads to the dreaded “skinny fat” body. These individuals utilize long slow distance efforts and their results can disappear rapidly if they reduce their training volume.
Individuals who practice a regular strength training routine also develop confidence and discipline that they then apply to other areas of their life. An individual who is training hard will be more likely to make better dietary decisions or avoid alcohol. It will help you sort out your priorities and make decisions that align with your goals.
How to do it
When it comes to strength training there are a few major guidelines to be observed. The most important aspect to consider in a strength training routine is that compound functional movements are the foundation for growth, progress, and adaptation. Movements that recruit multiple muscle groups and replicate real world movements like squats, deadlifts, and overhead pressing provide the most “bang for your buck.”
Walk into most health clubs and you will see the general population performing isolation exercises that are simply less effective and have low transfer to their everyday life. By “majoring in the minors” they are missing out on a huge opportunity. The question is…why?
Learning the proper form associated with compound movements can be intimidating if you’re new to training. The benefit of hiring an experienced trainer or coach is essential. In fact it’s arguably one of the best investments in your health and in your life that you could ever make. A great coach will teach you proper form, common faults, and give you the proper progressions to make you better and better over time. They will also help you select a training program that has the right volume of work and intensity levels to safely achieve your goals.
Once you have learned the foundational movements needed to improve your fitness there is no shortage of exercises and routines you can apply to meet your goals.