The Adler Blog

I read a statistic the other day that 60% of all Americans are currently enrolled in a health club or a gym. Yet 60% are also overweight. What gives?
For once, most peoples eating habits are just plain horrible. Missed meals, too many carbohydrates, lack of protein and vitamins, alcohol, insufficient water intake etc. You as a ShapeUpClub user do have the necessary tools to avoid that particular pitfall
The other part of the equation are the workouts. I would go out on a limb here and say that 90% of all gym goers are wasting their time in the gym. Their workouts are not challenging to any degree, and the majority of the time is spent socializing (not that there is anything wrong with that AFTER the workout).
If you truly want to improve your body, you must challenge it during every workout. Set goals for every 4 and 8 weeks, and keep a log for your workouts. Just as you log your foods with ShapeUpCClub, log your sets and weights. IF you don’t improve after 6 weeks, something needs to change.
Keep it simple! Most people overcomplicate their workouts, getting worried about rep speed, over training etc. If you are a beginner, train you whole body three times a week and focus on squats, dead lifts, rows and presses. As a more advanced trainee, split it in upper and lower body.
Quality over quantity! Nobody can work hard for two hours, at some point the time in the gym becomes “garbage time”. When you reach that point, you are actually losing muscle. As you can see from the picture, Scott was done after 50 minutes.
Enjoy the journey! The path to a better body is very exciting and gratifying, make sure you take it all in.
Train hard
Maik and Scott