I do a lot of strength and conditioning circuit training that involves a certain number of reps or timed AMRAP (as many rounds as possible) workouts. There are certain exercises where I have OCD tendencies to push myself and I WON’T let myself stop until that round is over— even if my thighs are about to burn off or my abs are about to explode.
For example, if I’m doing a 25 Double-Unders + 25 Burpees + 25 Sit-Ups (x4) workout, I WON’T let myself rest during the burpees. I’ve done this workout dozens of times and I don’t think I’ve ever stopped and rested between a burpee until I’ve done all 25 (sit-ups too but they don’t count because they are uber easy). Some other exercises I do this with are Mountain Climbers, Ball Slams, KB Swings, skipping (singles), Flutter Kicks and Planks…
Depending on the workout, if I can’t complete all x amount of reps at once, I’ll set points for myself. For example with Wall Balls, I have to do it in sets of 20 before I can take a break no matter how tired I am and no matter what point I am in the workout. Last round? Super tired? Too bad. Increase that number every couple of weeks.
You can imagine how much mental power this takes! If you want to make the most out of your workout, you need to know how to push yourself and force yourself to keep going no matter how tired you are. You need to stop making bullshit excuses that you are tired and trick your mind into thinking that you’re not. Getting into this mindset early on trained me to push myself and now it’s almost second-nature.
KATY:
my mind is my worst enemy at the gym!
i can’t let myself think that i can’t do it!
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Katy
February 19th, 2012 |
Just keep training it to do what YOU want and not do what it’s telling you.
It gets really easy over time.
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It’s definitely the mental strength that needs to take over while pushing yourself during workouts.
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Katy
February 19th, 2012 |
Yes!!
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What are the weights you use for the dumbbells? I want to tone my arms and not sure what lbs I should be using. I want my arms to look like Giuliana Rancic.
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Katy
February 16th, 2012 |
There’s no “right” pounds of dumbbells because everyone is different. Basically you should be lifting the heaviest you can lift in say 4-6 reps but if you are starting out, start with lighter weights where you can do up to 10 reps just to get use to lifting and using proper-form. Again, those rules aren’t set in stone and you can feel free to experiment with whatever you want! Sometimes I’ll find a weight where I can only lift 1-2 reps.
I haven’t lifted weights in ages though! Most of my workouts consists of bodyweight circuits that workout more than one muscle (eg. push ups). When I do lift weights, I usually stick to around the 25-30lb range.
Being toned is all about diet too! Lift heavy and eat clean and lean.
Good luck!
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