Yes you read the title correctly – and how you do that is easy – you just waste lots of time.
I was at the gym yesterday for my workout – and I noticed that most people tend to waste a lot of time when they are at the gym to work out. It’s like their workout session is the time of the day that they have chosen to be the most relaxed and do everything else – when really, shouldn’t it be the other way around?
Most guys go in to the gym to burn some fat and build some muscle. The problem is… the workouts they do don’t help – and 3 months later… they go around saying that the gym ‘isn’t for them’.
One thing that blew me away yesterday was that I completed my entire workout and this guy I observed was STILL on the phone throughout the entire time – and he was just gettting started as I was getting ready to leave, cos I was already done!
Then there are those who pound and pound away at the weights for 2-hour long workouts – unless you’re on steroids, you’re only going to over-train (and waste a lot of time doing it).
Seriously now – if you give a half-assed effort at the gym, you’re gonna get a half-assed physique.
So what’s wrong with the typical gym-goer’s workout? Well let’s look at what the average gym workout may look like for the person who complains they aren’t seeing results.
The Average Gym-goer’s Workout
1. The average guy walks into the gym
2. Lame attempt to pick up the girl (or guy) at the front desk
3. Performs random jerky-movemements he considers ‘stretches’
4. Heads straight for the bench press where he performs some poor form pressing
5. Moves on to a few other chest exercises – many of which performed on machines
6. After chest work, he’s off to do his arms, where he will spend 45 minutes admiring himself in the mirror – imitating sounds that are better confined to the bedroom, while attempting to lift more weight than he can handle (poor form again).
7. Then it’s on to hundreds of worthless crunches on the ab-rocking machine (where he uses his arms to do all the work for him).
8. One last shot at the girl at the front desk before he calls it a day.
The above routine is then repeated the next day, only this time, the focus is on his back and shoulders. Then it’s a day or two off before doing those two workouts one more time and then it’s the weekend already. What an unproductive week.
Well yeah, the above may be a bit of an exaggeration, but it isn’t too far off from what most guys do. And as for the ladies.. many of you would just give the weights area a miss altogether – and you do that because you are either:
1. Unsure of what to do,
2. Intimidated by the people in that area, or
3. Don’t believe you need to add strength training to your routine
And what would happen is that most women would just run unproductively on the treadmill or use the other cardio machines – and 3 months down the road… they too would claim that the gym ‘doesn’t work for them’.
Fixing the Problem
My advice to you, if you think you fall into the category of people I’ve mentioned above – is to get help (in the form of a experienced workout buddy/friend, or of course, a Personal Trainer/Coach). Most health clubs would offer you some free PT sessions to try, so that can sometimes help a little – just be sure to be picky about the trainer you get and not accept anyone they assign to you. Especially if you’re going to hire a trainer – do some ‘shopping around’. Ask for referrals, experience, certification, and you be the judge if you’re comfortable working with him/her.
Alternatively, joining a group exercise class (Bodypump, RPM, Bodycombat, etc) would be your best bet in getting an effective workout. Just don’t let your gym fees go down the drain.
So how are Y-O-U doing at the gym?
Or do you have a funny time-wasting story you’d like to share?
I’d love to read your comments!
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This post was written by...
Noel Chelliah, ACE-CPT, ACE-LWMC, has been recognized as one of the Top Transformation Experts in Malaysia. No stranger to being overweight himself, Noel has gone through a life-changing transformation himself, from fat, to fit. In 2010, Noel founded the DailyMuscle Body Transformation Camp, which today helps hundreds of individuals exercise and practice healthier habits. In his spare time, Noel serves the community with various programs that promote a healthier lifestyle, and enjoys playing with his dogs.
My name is Noel Chelliah, and I’m a Transformation Specialist and founder of the 
{ 12 comments… read them below or add one }
Some women spend a mighty long time in the locker room before starting their workout – if they workout at all. They’d look at themselves in the mirror, preening and primping, adjust their workout attires, put on some lotion (the one provided by the gym) or hog the benches chatting. When they finally come out of the locker room, they’ll sit to watch the GX classes and then slowly make their way to the cardio machines. When they come back to the locker room they’re as dry as the desert – no sweat stains on their t-shirts.! What a waste of time! Or could it be these women perspire rather than sweat? I sweat like a man when I workout.
Well, there’s a saying in Malay “kalau cerita pasal ni, sampai esok pagi pun tak habis.” Translation: If I were to b*tch about the losers in your average commercial gym, I won’t be done with it until tomorrow morning.
Anyway, I’ve read an article by Jason Ferruggia which in a nutshell, said that average person do workouts, while serious people train. There’s a huge difference between working out and training.
Training is more intense. But also, it does not necessarily mean that training would take a long time. Your training could only just be 30 minutes, but you get a hell of a lot more done than the gym rat who takes 2 hours to scour all three floors of that huge commercial gym.
So yeah, chance the mindset first. It’s TRAINING and not workout. The attitude would change from there.
p/s DM, I sweat too when I ehemm… train. But I dunno whether I sweat like a man lah.
My problem is that I want to work out, but I just always find a reason to do something else. I need to motivation.
I definitely agree with Abbie. I used to belong to an all-women’s gym before I joined Gold’s and the women would hog the benches and chat about their new Lululemon workout gear. When they finally make it up to the workout rooms they are barely breaking a sweat on the elliptical. It puts a big “?” in you’re head. Now that I’m at Gold’s people are little more serious when training/working out. I don’t feel as embarrassed to be drenched in sweat, as I too sweat as much a man, possibly two men. I know it’s been a good workout when I’m so sweaty I can’t see through my glasses anymore (when I’m too lazy to put in contacts, which could be a great solution haha).
DM, yup!! absolutely correct!!
but i’m not a typical women at the gym.. i love weight training more than cardio..
a good perspective on an average gym goer, Yes sad to I’m sometime like that after a long day at work. It would be a 5 min walk 10 run on treadmill, chest 3reps on the chest press machine, some leg curl on the machines some dumbells on the arms, then off to the dressing
Yes, Group ex is good, But high impact classes like body combat and attack, you have to know what your doing to avoid injurries. yes it give you a total body workout if your lazy on those machines
I guess having a healthy mind and a focus mind will help you, if your day is bad, it’s good to let it go at the gym.
I once saw a lady really going at it on the treadmill….at level 2.5 with zero incline. *faint*
And then there are those who are happy to do 2.5kg weights on the machine cos God forbid they build muscles like men *faint*
OK…so I’m not super strong or super fit but I at least give it my all whether it’s strength training or cardio. Of course ending with stretching that hopefully doesn’t look like spastic jerking motions :P. And I don’t mind sweating like a man either haha
DM;
I am a bit concerned here. I work out 3 – 4 times a week in a gym and the other 1-2 days I am in Futsal Court (1 hour). So active 5x a week – rest 2 days in between.
Although I stand at 6″ tall and 93.6kgs now (down 10kg in last 5mths), example when I’m only pumping 60lbs (30lbs each side) 12 reps / 5 sets of barbell / dumbells for chest. I am often approached by “strangers” (although I see them in the gym dialy, but i am a person hardly speak to anyone other than my trainer – as I have limited time in gym about 1hours + 20mins cardio) asking me to lift heavier!! Even a guy commented that I lift like a girl and/or the worst comments to date was “you look like having sex with the barbell”…I am not a person who bothers to face these guys (who are more muscular than me in the gym, of course I don’t know how long they have been there compared to my 5 months now).
But just to my curiousity, I have asked my trainer on the weights that I carry, he has a rule of thumb if you can lift 15 x 5 easily, the weight is too light for you, step up, but if you struggle below 8 reps in 5 sets than it is too heavy and keep saying that don’t force yourself to lift what you can’t, the reps and the correct technic is the best so stick to it.
Well, I don’t know if I am listening my trainer correctly, but do I force myself to heavier weights or I keep my regime going? How to deal with these “experts” in the gym? I hate confronting people, my policy is better shut up if you don’t have anything good to say.
Need advice and help.
p/s : I am in Penang.
Your trainer is right: if you can lift 15 x 5 easily, the weight is too light for you
DM.
I think I might fall into the “average guy ” category. I worked out twice a week sometimes 3 times a week but as what you said, I move from one machine to another machine and have no idea whether I am doing it correctly or not. I want to employ a trainer and I am worry about the fees and my performance…why? cos I am getting old…I am 43 right now and I could not carry too heavy weight. But I want to built more muscle and strength but don’t know how. I shed more than 20kg so far after I started my workout and diet and I want to go on to built leaner body…muscle….strength…6pack abs…haha…dream on my wife said. Who can I approach , can you recommend one trainer who will not push me to do the impossible workout and make me work like an old horse in the public…..neglecting my age , my hectic workload in the company and ahem my real capability/strength/image?? Oh the fees…..how much to get one good trainer?
i have some doubts here..
i usually go to the gym 4-5 times a week..
here is my workout-
1. cardio at tradmill – burn around 1000 calories/day
2.other machine weight but different body parts on different days.ie Monday (chest) , Tuesday (biceps)…etc…
3. before going home…i do sit ups to the max i can go…
normally i spend around 2-3 hours in the gym (including sauna & bathing time)
Is this workout Ok…Im actually overweight and need to fat burn & reduce weight…
Pls do advice….
That’s a lot of exercise. Is your weight going down?
It’s interesting how you never mention anything about your food intake – because that really determines your results.
Eat more veggies, stay away from junk food, and keep exercising.
If you’re really burning 1000 calories on the treadmill per day, that should be sufficient to get your weight down – add on some strength training like you’re doing, and you’re good.
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