Reasonable Exercise

A Better Workout Routine

Fad is fad—be it diets or exercise—but the basics stay the same.

You don't have to trust me on this. Fads are fads, whether it be bell-bottom pants, The Atkins Diet, or the Bozo the Clown work out, all are fads, and none are permanent. Basics, however, remain steadfast, and the trick here is to know them so that no matter what train comes through town, you know how to get to the destination you want.

I'll discuss food later, as phrits and I argue over this frequently, usually coming to the conclusion that regardless of what we disagree on, we do agree that moderation is key. However, when it comes to workouts, knowing the basics of the body are essential.

Movement

You have to develop not just your muscles, but your whole metabolism. Don't rest too much in between sets. Don't make abrupt, jerky movements. Your body is a machine. A very flexible, versatile machine, but a machine, nonetheless.

Routine

Some is good, but build up a library of different exercises for each zone (upper body, core, legs, arms) and mix and match them in to appropriate workouts. Remember to work the entire body, not just arms, or just upper body. The core—abs, obliques, lower back—is usually the area most likely to be neglected. Work this in 3-4 times a week. Even a little helps. The main thing here is to remember that even in 20-40 minutes a day you can build a unique, fulfilling workout that targets each muscle group. Incorporate free weights, resistance and machines (depending upon what you have available to you), as well as cardio in to your routines. Decide what you want your body to be capable of, ask questions, and work on it.

Fuel

Try to eat a snack about 30 minutes before and then another about 40 minutes after a workout, when your body needs food the most. I take a protein drink (8 ounces, not more) pre-workout, and then a protein bar or snack of some kind after. But throughout the day, put good stuff in you. As your body transforms, it will need better things in it. Lots of water. You can flavor it, but don't rely too much on sports drinks.

Frequency

One thing to keep in mind is that you should exercise often, even if it's not a full workout. You can improve yourself even with one workout a week, but if that's your level of commitment, adjust your expectations accordingly. If you work out more and eat what you should, you can have a better working body. I'm not a purist though. Even I eat the occasional fish sandwich in bed, or cheeseburger here and there. Life is for living, after all.

—Marc