Don’t know what to do when you get to the gym?

The first step is to get to the gym. Commit to how many times this next week you will go to the gym. Of course, you should use CommitWeek to hold yourself accountable to that commitment, but hey we are biased because it works. So how many times this next week will you actually go to the gym, without hurting yourself, or being so sore that you feel embarrassed walking into work? Start off with three times per week. Starting with three times a week for three months and then re-evaluate to see how much you could increase.

Now that your at the gym the problem becomes “what do I work on?” I watch tons of people walk around and work on body parts, such as back, arms and chest; only to see them the next day doing chest and shoulders. Your body needs rest and if you’re working the same muscle day after day, you will get results, but slower. Much much slower. It’s weird how it works, but the “rest” phase is more important for the rebuild. The Rock just posted his workout he did for 3 months, while getting ready for a movie. He focused on one body part per day and only worked out 5 days a week. for example he did a huge chest workout on Monday and a huge back workout on Tuesday. Last time I checked he’s ripped.

Here is one example of a work out that you could read on Pinterest and have no idea how many reps or how often and for how many months (See below). So you download the picture onto your phone, end up looking at your phone several times, and then “oh, hey I got a text…let me just respond”…next thing you know you’ve been at the gym and its been 2 hours. You tell yourself you worked out but you really didn’t do what you wanted to.

The Question is how many reps and for how long? Try starting with a system I learned long ago in high school and have seen it resurface every so many years. 12 reps, 10 reps, 8 reps, 6 reps, 4 reps. Its 5 sets for a total of 40 reps. You’ll gain strength if you’re truly challenging yourself. The final rep should be extremely hard to complete. If you’re doing the 12th, 10th, 8th, etc. rep with a little challenge you wont get the results you’re looking for. The 12th, 10th, 8th, etc. rep should make you question if you chose to heavy of a weight.
Try this back exercise once a week for 3 months. By the end of the third month your body will tell you it wants more. Sign up today and get blog updates on Gym tricks that will help you improve your overall fitness.

It’s Almost Time to Commit To Your Fitness Goals On CommitWeek

CommitWeek is getting ready to launch, and we are very excited! We have a passion for helping others achieve the level of health they desire and we know that in using this app, you too, can get where you want to be. As we get ready for launch, I’m sure a lot of people are wondering what the app does, and why it’s so effective.

CommitWeek touts itself as a diet and exercise app, but to let you in on a little secret, we are more of a motivational app. We help you and your friends set, and more importantly, achieve goals will pay off over time with great results. People we work with often describe trying new diets, new gyms, new exercise routines, and yet they don’t seem to be effective or yield results. Is it the program or trainer they are working with, or was it something simpler?

Almost everyone has tried a new diet, or exercise regime and failed. The program probably would have yielded the results you were looking for had you actually stuck with it. That’s the magic ingredient: Set a goal & ACTUALLY COMMIT to it. In many, if not most cases, the diet a person tries would have worked, but they strayed from their commitment, and lost motivation. I was a member of a large gym for over 10 years, and I probably actually walked into that gym 10 times. Yet I still rationalized, as many of us do, that, “I am a member of a gym, therefore, I should be losing weight and in better shape!”

In addition to eating well, and having an exercise routine, we added the ability to count daily steps within the app. We found, as many people often do, that eating well, and working out for 30-60 minutes a day isn’t enough to combat an 8 hour day at a desk, sandwiched by an hour commute each way. If you set a challenging, but realistic goal for a daily step count, you’ll break the routine of sitting, and start burning up more calories each minute! Very effective to close the loop on your goal!

So with CommitWeek, you can do a number of things, including:

  • Check into a gym
  • Log a Meal
  • Track a walk/hike
  • Track a run
  • Track a bike ride
  • Sync your daily steps

The goal within the app is to have users select as many categories that are already part of their routine, then COMMIT to doing a certain amount each week. If you aren’t a member of a gym, we don’t recommend you join a gym Commitment. If you don’t own a bike, you probably shouldn’t join a cycling Commitment. But these Commitments are all customizable, and allow users to start, then improve, a goal as they progress!

So how do we motivate you to stick to these Commitments? We charge you money! That’s right. When you set up a Commitment, you choose the fee you agree to pay for every area you come up short? Fail to run 3 miles? You’ll pay 3 miles worth of fees? Fail to check into the gym twice? You’ll pay two gym fees. The good news is, if YOU do everything YOU said you would, you pay nothing.

We saved the best part for last. If you are in a Commitment with friends, and you achieve all of your goals, but your friend(s) fail to accomplish theirs, you actually earn the money that they pay in fees! While we hope everyone is able to successfully achieve his or her goals, there is nothing wrong with earning some passive income just for being healthy!

The methods used in CommitWeek have already helped thousands of people attain their diet or fitness goals, we hope you’ll give it a try, and see how successful you can be when you commit!