Before exercising, you need to know a few things [newsletter notes]

by GYAML

An article written by Jame Sclear, author of the famous bestseller "Atom Habits" and "Atomic Habits": A Lesson Learned from Strength Training.

Achievement vs Progress

There is a saying: the result is not important, the important thing is the process. We say that less and less. What will we talk about when we meet? Various achievements - the level of monthly salary, the size of the house, the price, the location, whether you are in love or not, whether you are married or not.

To put it more simply, the above achievements are not brought about by your progress? You've been making progress, and all of the above-mentioned achievements can be attached. However, rooted in the atmosphere of society, everyone just wants to wear the crown in an instant.

If you see a burly man in the gym easily lift a 300-pound barbell, you can't help but wonder how much he can lift the heaviest. , and just like your child got 60 points in the math test this time, and passed. As a parent, you breathed a sigh of relief, nodded and said: This is decent. You don't care that the kid got a 29 in math last time. This progress is not important to you, what you want is a "qualified result". In turn, the important thing for the kid is that he improved by 31 points. In order to improve his math performance, he made various efforts, so he progressed. Progress is a fact and a result that is small and not enough to show off. After all, what we see is the shameful result of "you are not qualified, and then qualified progress is not enough".

Going back to the jeams clean article, he's been doing regular strength training and opposing people's over-seeking of Achievment's thinking path. Because the nature of strength training itself does not allow people to reach a certain level quickly. Even if you stay in the gym 24 hours a day for a month and keep lifting weights. After a month, you will arrive at a wounded body. Because you want to be fast, you will be injured, and it is easy to give up if you are injured. Conversely, if you practice slowly, slowly, regularly, and repeatedly, you will definitely improve. This progress is very slow and not enough to show off. At this time, you have a rather subtle mentality - really believe that as long as you train for a few more months, the results of the transformation of your body and the state you have achieved will definitely be officially manifested.

Practicing slowly does not mean practicing casually. So Jeams lists the best "strength training" moves:

 1. Squats 2. Deadlifts 3. Bench presses 4. Clean and jerk
5. Snatch 6. Sprint 7. Shoulder press 8. Good mornings
9. Pull-ups 10. Push-ups

Speaking of which, I use nike training with watch fitness, plus dumbbells at most. I do so many different workouts, and the movements I do the most are weighted curls, squats, and push-ups.

Then, start lightly, build up your training volume, and do high-intensity strength training. To use an analogy, a large amount of water needs to be injected into a swimming pool before it can reach the depth that allows people to swim. This amount of water is not completed in an instant. It takes time to change from a pool of water to a pool of water, and then to a pool of water. At each stage, its size is different. If you've never started strength training, start with a puddle of water and slowly store up your water for the next stage. Jeams also wrote an article about [How to start working out](https://jamesclear.com/start-working-out) (open it if you need it, the content is in English.)

It should be noted that the volume he mentioned is not doing 50 push-ups at once , but dividing the push-ups into 5 sets of 10 each time. The rest between sets is very important, this rest is not for the next set, but to save you the strength to continue the movement in the next set and the next set.

People like comparisons, is slow and gain more acceptable than fast then hurt? We prefer to improve and gain something more than injury. So you don't have to make progress every day, just make progress every week (monthly). Make progress every day, this sentence can make people unconsciously anxious, but as time stretches each week, we have the confidence to do it. Even if I only exercise once or twice a week, the next week (month) will be my improved self

Next, make sure to schedule training into your weekly schedule . How did jeams do it? Since it is a schedule, it is something that must be done, so you can't just not do it because "it's inconvenient to exercise today". Make time to schedule it, like a professional never stops training because of inconvenience. They take it seriously. As long as it is an agenda, people will find ways to advance themselves and execute the agenda.

Finally, document your training in detail. These records are used to adjust the training program and can record your progress. After each set of movements, the rest interval is immediately recorded in the notebook.

We just want good results that come naturally to show off, not progress that comes from many different efforts. But I have to point out - it's only about the result itself, it will eventually stagnate, and progress is long-term, it will carry the result forward, and it will manifest itself in different stages***

If you are interested, you can read the original text, the original link

See another article to teach you how to start exercising, how to start exercising