In the last instalment of A Guy Thing, we discussed the fallen, the 30-something men who have seen their time in the gym dwindle as their guts grow, as well as the need for strategies to help them get back on the fitness bandwagon.
I also outlined my own body fat issues and the work I’ve begun with Extreme Fitness personal trainer Michael DeSousa to get things under control.
So this week the discussion shifts to exercise, namely resistance training, and a few of the general lessons we all need to learn to get our bodies in shape.
The first rule, and perhaps the most important, DeSousa stresses, is to personalize any training program to the individual’s needs, especially with postural and ergonomic considerations in mind to correct repetitive physiological imbalances (think of the all-too-common rounded shoulders, caved-in chests and protruding necks sported by desk jockeys everywhere).
I’m currently training on a full body circuit (all major muscle groups trained each session) two to three times per week, with harder cardio days interspersed between training days — all with a major emphasis on working back, core and leg muscles to correct imbalances that have emerged after endless hours typing at my desk (editors take note!!).
It’s important to remember that I’ve also been working out since my mid-teens and entered the program with a fairly solid knowledge of lifting techniques – others may need more time before employing any kind of ambitious program.
Regardless, DeSousa says three qualities are key to making gains in the gym: patience, consistency and modesty. Don’t expect gains overnight, maintain a consistent schedule that takes your availability into account, and leave your ego at the gym door.
“In many ways, 30-something men can learn a lot from women on how to be receptive to advice and feedback, without feeling the need to pretend that they know everything by getting defensive,” DeSousa points out.
It’s that second point about availability which reader Chris Tiessen questioned in an email last week.
The 35-year-old used to work out three days a week until he moved to the ‘burbs and found his daily GO commute swallowing up precious recreation time and funds. Tiessen has set up a small home gym for himself in his basement and aims to avoid the under-exercised fate of so many of his fellow commuters, but wants to know what he should stress to achieve his goals.
“The most important foundation involves training your core,” DeSousa says. “Without a strong core that involves balance work (such as on a Core ball or a balance board), you won’t be able to generate enough force to perform challenging exercises.”
Second, the trainer stresses compound or multi-joint exercises (ie. squats, deadlifts, pull ups and dumbbell bench presses) to develop larger muscle groups while also working the abdominal (core) muscles. And lastly, he customizes all exercises to correct the repetitive imbalances of his clients. This aspect is complicated and should be carried out under the guidance of a trainer.
The good news is that it only takes 20 to 30 minutes of high-intensity lifting a few times a week – an exercise ball, an adjustable bench and a pair of adjustable-weight dumbbells are virtually all the tools required for a home gym — upwards of 30 minutes of daily, sweat-inducing cardio, and decent nutrition, to shed fat. Next week we focus on cardio training.
