6th Fitness Tips for Constructing the entire body You've
1. MAKE Meters TARGETS
Crews started out his fitness journey with the directionless goal of "getting ripped" as he followed a friend into endurance runs. But it wasn't until he hunted down 1-rep max goals in the weight room that his body started transforming. Set goals that keep you accountable for your mission. Don't make vague promises to yourself like "I'm going to work out more. " Rather, says Crews, "try, 'I'll go to the fitness center Monday, Wednesday, and Fri at 6: 30 a. m. each week for the next 12 weeks. ' " Plug a workout schedule into your adviser. Then stick to it.2. DESTROY BAD HABITS SLOWLY
You'll likely need to change your diet and exercise schedule to get the body you want. Just don't hurry it. In the banking days, Crews threw back brews at the bar six nights a week. He understood he couldn't keep doing that, so he first nixed drinking Sunday through Wednesday and partied the other days. Two full years later, he was right down to drinking on Friday and Saturday. By 2014, it was only on special occasions. "After a while, it feels good to not wake up strung over every Saturday and Sunday, " he says.
3. GET CERTIFIED
Actually, if you don't want to be effective as a personal trainer, going for a documentation course can yield huge benefits. "To have people who live and breathe fitness describe it to you will help you hook up the dots physically and mentally, " says Crews. It'll challenge you. In his CrossFit Level just one course, Crews remembers his reaction to "Fran" (21 reps of 95-pound thrusters accompanied by 21 pullups, then 15 of each exercise, then nine of each) in 10 minutes: Holy clips. "It got me away of the leisurely health club attitude, " he claims. He now does Fran in 2: 37. Sharpen your skills with CrossFit, StrongFirst kettlebell, and Westside Barbell certifications.
4. GIVE YOURSELF FIVE
Learn Crews' favorite rep scheme, 5x5, which will help you build strength on exercises like the bench press, deadlift, and lift. Pick a weight and do 5 sets of 5 reps each, sleeping for at least a minute between sets. The following week, boost the weight you're using by 5 pounds.
5. LET TWICE BE NICE
Crews love Olympic lifts like the clean and jerk because they challenge his complete body during every moment of every rep. Nevertheless, they're not easy to learn, so follow his two-miss rule. "If you fail more than twice at a weight if you're done for the day, " he admits that. Live to fight a later date.
6. BE YOUR OWN VIDEO CELEBRITY
Bring your phone if you lift--and not only for Instagram. For as long as Crews has been training, he's been recording complicated lifts from a part profile angle. He studies both slow-mo and regular-speed video of his form to make certain his technique in the heaviest reps is as solid as that of his warmup reps.
