The Prodigal Gym Rat

Holy schnikes! It has been roughly 6 weeks since I've been to the gym (not counting the sporadic yoga classes) - and I'm already feeling the consequences.  My energy levels are noticably lower and my back fat is coming back!  I haven't gone for a run nor walked briskly since I rolled my ankle three months ago in Muay Thai. Yesterday was my first official return to the gym.  Ah, chin up, pull up, and dip bars... how I've missed you.

It's not too late to get into shape for summer!  It's not as hard as many might think.  In addition to your long-term goals (let's say that you want to lower your body fat by 3% over the next 4 weeks and have a visible six-pack by Aug 1) - the "trick" is to set short-term goals that can be very reasonably achieved.  If it's been a while since you've stepped foot in a gym, a good goal might be to commit at least 30 minutes of exercise at least twice a week. 

I take it one step further and set mini-goals during my workouts.  With any given exercise, I take the minimum number of reps I know I'm capable of completing with good form and add three.  For example, I know I can complete 9 wide-grip pull-ups with moderate difficulty.  I then set my mini-goal as completing 9-12 pull-ups.  By setting this parameter, I can complete my primary goal (9 reps) with the option of pushing myself further.  This technique has been critical for me in staying motivated.  Having a positive attitude in the gym results in a positive experience... increasing the likelihood that you'll keep going!

To attain the "fighter's body" look, check out the Spartacus challenge for a simple (but not easy!) workout routine.  I followed it for 6 weeks with great results.

Oh yeah - if your goal is to have washboard abs, they should become visible at around 10%.  Get your body fat down to 7% or less and be prepared to turn some heads at the beach!