Issue #30

1) Build rock-solid, tackle-proof legs.
2) The best way to stay lean (a 30 years conclusion).
3) How to keep in shape while on vacation.
4) A word you should never say if you want to succeed.

Read time: 4 minutes

Hey Enso warriors,

I want to start this issue with a very important question I received from one of you:

“Hey, today is my second day at the Gym. How often should I exercise?
Presently I am only using the lighter weights just to get the proper form down first. Any advice on how I should proceed?” - Felix

I must say your fellow student seems to already understand exactly how he is supposed to start!

Light weights and higher repetitions to get the form right and build the right mind-muscle connections. That’s what you want to do.

Regarding the frequency, I usually recommend to exercise 3-4 times a week.

Depending on your condition and how active you are outside the gym, you might want to do up to 5 times at medium intensity.

But definitely don't train every day!

Rest is equally important as the workout, this is when your body rebuilds itself a little bit stronger every time, i.e. this is when you make the actual progress!

So if you want to take something away here, it’s this:

Start small, and be consistent but don’t over do it.
When you’re in the beginner phase, that’s how you’ll make quick and noticeable progress!

If you need any help with your training, please let me know by replying to this email and I’ll share my answer with everyone.

Now let’s start! 💪

1. Rock-solid, tackle-proof legs.

Single leg exercises are an amazing way to build strength and balance at the same time.

The problem for beginners is that you usually need some good strength to perform them.

And if you lack the strength to do a single leg squat, you would probably greatly benefit from that balance training too.

But don’t worry, I have a solution.

It’s called the Bulgarian Split.

By resting one leg on a box or a chair, you’ll lighten the weight your working leg has to push, and it will still be unstable enough to train your balance while remaining safe for you.

With time, you’ll learn to rely less and less on your other leg as your strength and balance increase.

And before you know it, you’ll have built a rock-solid base and will be “tackle-proof”!

Click this link for the full YouTube video and instructions.

2. Best way I’ve found to stay lean (in 30 years).

Training for strength is the most effective way I have found to stay lean.

I have been exercising for more than 30 years and experimented different forms of training.

When I turned 16, my father finally allowed me to start lifting weights and adopt a more bodybuilding focused approach.

And I started training with aesthetics in mind.

For years, I worked out for hypertrophy, did isolating exercises and adjusted my nutrition accordingly, going through bulking and cutting phases.

I have never found it more complicated to stay lean than during those years.

And that was at an age where we expect (wrongly) our metabolism to be at its peak.

About 10 years ago, I switched back to strength training, using mostly calisthenics and compound lifts, while eating healthy food at calorie maintenance.

I am now 37 and I keep getting stronger every year, and it’s never been easier for me to stay lean.

I have never looked more athletic than since I stopped trying to.

Nature rewards true work. And you’ll always look stronger and fitter if you truly train for performance and aim to increase your metabolism through athletic and functional work.

3. How to make sure your progress doesn’t go to waste on vacation.

How do we keep training when we’re on vacation and everything makes us so lazy?

The first step must be taken before even traveling.
Pack some small equipment in your suitcase, like resistance bands or anything similar that can fit.

This is what will help you use the smallest step method, which consists in doing the smallest thing you can do to start exercising.

Being on vacation can quickly make us fall into a vicious circle of eating, resting, eating more, and going lethargic.
And then it becomes almost impossible to go and visit your hotel’s fitness center.

That’s when you need to grab your resistance band and take the smallest step.

Do a light warm-up.
Once you’re there, add one exercise.
When you feel some momentum, go for a short run.
After you’re done, you’ll probably feel like doing some more reps.

The idea is to never intend to do more, but let the flow make us do it.

You may think that won’t work for you, that you’re not that self-motivated.
But give it a try, I know you’ll surprise yourself.

4. Remove this word from your vocabulary or fail.

Planning to try is how you fail. You should plan to do.

The only sentence which is worse than “I will work out tomorrow” is “I will try to work out tomorrow”.

Either you don’t have a plan yet, or you are not serious about taking even the first step.
In both cases, you are bound to fail.

If you are serious about reaching a goal, it should be clear and definite.
Once you have it, making a plan to get there should be pretty straightforward.
The first step should be obvious and simple.
After that, it’s only a matter of whether you do it or not.

The next time you catch yourself saying this awful lie (I will try), sit down, write down your goal and identify the first step.
The make the word “tomorrow” disappear and get to work.

I hope you found some useful tips and motivation in today's edition.

Please share your feedback and help me improve my content for everyone!

A great way to do this is by replying to this email with a personal question you have about fitness.

Thanks for reading and see you next week!

- Nico

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