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MarvInspire

10 Commandments of Training by #MarvinInspire

My fitness goal is to build the strength of Powerlifter, and endurance of Spartan Elite. I want to be competitive as well. However, I have a day job as an engineer working in an Oil and Gas Industry and I am married to a beautiful wife. Believe me, as we grow older, time is the greatest asset! What can I do to manage my work, marriage, and of course my side-hustle on MarvinInspire. My training philosophy is “To do less with more“. It is basically to train smart. To train smart I will share with you my 10 commandments of training that will help you to achieve your fitness goal and bring your fitness journey to the next level.

 

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I was preparing for my first Powerlifting Meet

 

1. You shall train with purpose.

What is your purpose of training? That is the first thing that needs to come into your mind at the moment you step into the gym or even in the field. What is your purpose of training?  To build a stronger squat? To build a stronger deadlift? To run faster? To jump higher? Your purpose will give you the drive to lift more and no obstacles are going to stop you from lifting. Do not even think of start training without a purpose.

2. You shall obey your training program.

Whether or not, you design your training program or hire a personal trainer to design a program for you, you must obey your program. For me, I designed my own hybrid training lifting program based on my experience, the materials that I read and knowing my own body. The training program should include periodization, progression overloading, fatigue management, volume and intensity. So when you are doing your workout, just obey it. You do not have to think so much but focus on your training program. If you suppose to squat 150kg with 3 reps, then do 150kg with 3 reps. Do not be so fancy that you feel great. Then, you squat decided to 180kg! It will mess up your whole program.

3. You shall listen to your body.

The sole purpose of listening to your body is to avoid injury. If you do not feel well, let’s just say you are sick and down on fever. Do not train! You will make things worse for your body. Even if during your training, you feel discomfort in your knee joint or any joints. Just stop and assess your pain. If it is still painful, just stop and rest. It is good to push your body, but never forget to listen to your body. The last thing we need to avoid is a permanent injury.

Spartan Race Beast
Spartan Race last obstacle, the Fire Jump

 

4. You shall stretch and warm up before training.

Stretching and warming up is very very important. It is to prime the body before you start your training to push your body to your limits. Please invest this some time to warm up. My personal favourite, foam rolling. It takes only 10 to 15 minutes to stretch and warm up to avoid a lifetime injury.

5. You shall earn your rest day.

Please do not go three days without training. This will affect your momentum of working out. Hence, you shall earn your rest day. You only deserve to rest after you complete the training of the day. Again, never go three days without training. I also would like to stress this again, rest is the opportunity for your body to grow. Have enough sleep, 8 to 9 hours of sleep is a must. So your body will be stronger on the next day. Please earn your rest day after training. 

6. You shall respect the equipment.

Whatever equipment you use, please treat it with respect. Do not throw the dumbbell around or the barbell. The most important part and most people never do this, rack the equipment back. I hate it when after people use the dumbbell, they just leave it on the floor. Come on! You got the strength to do your set with it, but you do not have the strength to put it back? That is just weak. Treat it with respect and put the weights back. 

7. You shall track your macros.

They say training is the easy and hardest part of the kitchen. I am sure you heard of a saying, you cannot out train a bad diet. Your food is basically, your fuel to the body. You need to take the right amount of carbs, protein and let’s not forget fats too. Let’s keep it simple, you can be flexible with your diet. But, you need to track your macros and eating the right portion.

8. You shall track your progress and not based on feeling.

Similar to your macro, you must track your progress. If you are lifting weights, track your weights, repetitions, sets, and a note to state how you feel. If you are running, track your distance, average pace, duration and inclination. You can write it in a notebook or even prepare a spreadsheet for it. This is the right way to monitor your progress. Just write it down.

Do not ever based on feeling. Let me tell you why? When you train, endorphin, dopamine and of course adrenaline is pumped into your bloodstream. These are feel good and pain masking hormone. Let us just say, your average top squat is 180kg, 8 reps. You feel good! You load up to 200kg squat and delivered 5 reps. Then the next day, you feel pain in your knee or your lower back. The next thing you know, you got a hernia on your back. Boom! Your squat performance drop to zero! I am very sure, you do not want that to happen to you. Please obey this commandment! Track your progress.

9. You shall commit 100% to training.

The moment you step into the gym or the field, you should be in beast mode! Look at your training program and commit 100% to your training. No distraction but just focus! Time your rest time properly, and discipline when following your training program.  Here is another secret, your training does not happen in the gym or the field. It happens in your entire day. What do you do outside of your training time, will affect your performance during your training. Not many people will understand.  It is ok because it does not matter. You are accountable for your training and not them.

10. You shall enjoy your training!

Last but not least, you must enjoy your training. Whatever you do, lifting, running, bicycling, swimming or any sports. Please please enjoy your training. We understand that training is about pushing the body to its limits. To be stronger, faster, flexible, and the list goes on. It means nothing if you do not enjoy the process of training. If you do not like it, change it. But, never stop training!

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