Showing posts with label behaviors. Show all posts
Showing posts with label behaviors. Show all posts

Saturday, December 21, 2013

9 Tricks for Consistent Workouts by Charles Staley

This is a nice new article from Charles Staley writing at T-Nation on how to become more consistent in our workouts. Hint: do not focus on outcomes - focus on behaviors.

9 Tricks for Consistent Workouts

by Charles Staley
12/19/13 



Here's what you need to know...

• Consistency is the most critical parameter to training success.
• You can dramatically improve your training consistency by imposing accountability, better internal decision-making, and flexible programming strategies.
• More often than not, it's not about discipline, it's about creating an optimal environment for success.
Consistency is the "true north" indicator of any successful athletes. All forms of learning and personal development depend on regular repetition, and resistance training is no exception. Even the world's most perfect program – if there were such a thing – would utterly fail without sufficient consistency. Likewise, consistent application to a sub-par program will deliver the results in spades.

This makes great training consistency a secret weapon that helps you level the playing field between you and your more gifted peers. In fact, it's the best kind of secret there is – it's so obvious that no one pays attention to it.

One reason consistency can take such a beating is that when shit happens, workouts are typically one of the first activities to be sacrificed. The big lie you'll tell yourself is, "Well, my training won't suffer if I just miss this one workout." And as lies go, this is a great one, because it's completely true. The problem, of course, is it probably won't only happen once, and after a while, the lie becomes a crutch.

Fortunately it doesn't ever need to come to that. Here are nine very powerful strategies that will make you as consistent as clockwork. All these "hacks" are just ways of managing both your external and internal climate so that instead of feeling like you're always having to push yourself, you'll find yourself "pulled" toward making the best decisions on a regular basis.

I've placed these nine strategies into three different categories, based upon their mechanism of action. The first category features three hacks that are all fueled by accountability. The three tips in the second category involve upgrading your internal climate. Finally, the third category highlights three ways that you can tweak your programming for maximum adherence.

1: Be Accountable to an External Influence



Be Accountable to a Program

There's no shortage of solid programs at T Nation. Before worrying about which program is best, just start doing one. Chances are, no matter which one you pick, doing it consistently will work dramatically better than doing what you're doing now with no consistency.

The beauty in doing a training program (as opposed to training "instinctively") is that you're accountable to its pre-formatted schedule. If the program calls for you to squat on Mondays, Wednesdays, and Fridays, then on Thursday night you know what you'll be doing tomorrow.

Programs – even the worst ones – make demands on you. "Instinctive training" doesn't.


Be Accountable to a Training Partner or Coach

If you're already accountable to a training program, adding this next component will improve your consistency even more.

One of the main reasons people hire coaches is to keep them accountable. And one of the main reasons people don't hire coaches is that they think they don't need one. Which is the better group to be associated with? Looking back at my training journal, I see that I've completed 186 workouts so far this year, and I'm 54 years old. How about you?

Incidentally, coaches and training partners can be on site or remote. Sure, face-to-face interaction is ideal, but if we're mostly focused on accountability, remote support works just fine.
 

Be Accountable to a Competition Date

I've written about the value of competing many times and will no doubt write about it many more times. Chances are, most of the lifters you admire are competitive athletes; otherwise you'd never know who they were in the first place. So why not you?

Perhaps you don't think you're good enough? You may be right of course, and assuming that's true, I have a secret for you – competing is how you get good enough.

Personally, with many competitions under my belt, I'm still not quite good enough, but I'm still getting better, which is really all I ever wanted anyway.

2: Optimize Your Internal Software




Act As If

Even if you're accountable to a program, a coach, or both, you might still find yourself struggling to get your ass to the gym on occasion. Here's how to fix that.

You'll get up out of bed and make breakfast. Then you'll take a shower and put your gym clothes on. Next, you'll walk out to the car, start it up, and head toward the gym. You still may have no intention of training, and that's fine. You'll park the car, walk into the gym, and....

Chances are, at this point, you'll probably do something resembling a workout, right? If not, my guess is that you skipped the workout for a good reason, not a shitty one.
 

Cut Yourself Some Slack

Look, even half-ass workouts are far better than skipping them altogether, so don't be so absolutist in your thinking. It's inevitable that about a third of your workouts will pretty much suck. Another third will be okay, and the remaining third will be Facebook worthy.

Again, our goal is consistency, not necessarily gym heroism. Your goal is to show up and do what you can. That way, you give success a fighting chance.


Base Goals Around Behaviors, Not Outcomes

This is simple but game changing. It's based on control. More specifically, control what you can, and don't sweat the rest. Outcomes are multi-factorial, and therefore, often beyond your attempts to control them.

Behaviors, on the other hand, are largely within your control. So what you must do is identify behaviors that will likely lead to desired outcomes, and then frame your goals around these behaviors.

Some examples might be to complete at least 16 workouts next month, while eating at least 200 grams of protein every day. Anyone can do both of those things, and if you do, chances are you'll be closer to your goals in 30 days.

Other examples might be hiring a coach, drinking enough fluids, improving your sleep, and signing up for a competition. The key is to find your poorest habit patterns and then replace them with more productive ones.


3: Encourage Consistency 


 

Use Complementary Training

Are you busting your ass trying to be good at something, when the truth is, you might be far more capable in a different but related discipline?

The iron world is full of bodybuilders who would be much better powerlifters and strongmen who would be much better Olympic lifters. And there are lots of people who are just "recreational lifters" who could be great at one of the competitive lifting sports.

There are lots of lesser-known strength and power sports that you may not be aware of – kettlebell sport and Highland games competitions are just two examples. I'm going to do something called the Tactical Strength Challenge in April. There are also odd lift competitions, breaking competitions in the martial arts, and arm wrestling events.

The point is, if you're struggling at something that's not panning out for you despite your best efforts, it might be that your ladder is up against the wrong wall. Keep your options open and keep exploring until you discover your greatness.


Employ a Semi-Flexible Training Schedule

It's important to have a schedule but it should ideally be a flexible one. My scheduled training sessions are Mondays, Wednesdays, Fridays, and Sundays. Mondays and Fridays are upper body sessions while Wednesdays and Sundays are lower body sessions.

Using this type of arrangement, I have some options. Monday's session can be done on Tuesday without negatively affecting the program whatsoever. The same goes for the Wednesday session, which can be done on Thursday without any negative repercussions.

Also, if you find yourself in a crunch where you know you'll miss a workout, find a creative solution. Perhaps you can tack the most important exercise of the session you'll miss to a neighboring workout instead of skipping the session altogether?

Use Compulsory/Optional Exercise Categories

This final strategy is something I've used successfully for years. If you have a long exercise menu for a given workout, you'll dread the prospect of doing it, which will make you more prone to skip it altogether. What we really need is a challenging but friendly workout.

The way to do this is to have both compulsory and optional exercises in each workout. An upper body session might look like this:


Compulsory

Bench Press 5 x 2
Pull-up 3 x 8
Barbell Shrug 4 x 6
 

Optional

EZ Bar Curl 3 x 10
Lying Dumbbell Triceps Extension 3 x 10

Here, all you've got on your mind is completing the compulsory exercises. Once you've finished with those, you can make a decision about the optional drills. In my experience, more often than not, you'll do those too. It's just a simple little mind trick, but little things add up fast in this game.

It's Not About Discipline!


The nine strategies really aren't about discipline – they're ways to stay on track when discipline inevitably wanes. Most importantly, they're all methods of optimizing our environment and our habits so that we have the best chance of success.

If you've got a few tricks I haven't thought of, please share them.

Wednesday, March 20, 2013

Brené Brown - Shame Corrodes Our Ability to Believe We Are Capable of Change


New York City, under Mayor Bloomberg's direction, recently unveiled its new anti-teen pregnancy campaign, with a series of posters similar to the one above (which is part of the series). A lot of people who are frequently liberal allies of Bloomberg have denounced the ad campaign, including Planned Parenthod:
Planned Parenthood issued a statement denouncing the poster campaign, saying that it ignored the racial, economic and social factors that contribute to teenage pregnancy and instead stigmatized teenage parents and their children.
BrenĂ© Brown - author of Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead, The Gifts of Imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are, and I Thought It Was Just Me (but it isn't): Making the Journey from "What Will People Think?" to "I Am Enough", among other works - also weighs in on the issue, and she suggests (rightfully so) that shaming these young mothers is pouring salt in an open wound. Most of them probably did not plan to be mothers, but it happened, and shaming them for it will just create even more shame as they shame themselves.

She should know - Brown is one of the leading researchers and writers on shame in the U.S., and her TED Talks (The Power of Vulnerability, 2010, and Listening to Shame, 2012) have been HUGE successes.

This is from Brown's blog.

Public Shaming is a Better Example of "If it feels good - do it" than Teen Pregnancy


March 20, 2013


Richard Reeves’ New York Times Op/Ed arguing that shame is an essential ingredient of a healthy society is not only wrong, but also potentially more dangerous to parents, children, and society than teen pregnancy – the example he uses in his argument.

Last week New York City unveiled its public education campaign targeting teenage pregnancy. Taking a page from the Georgia obesity campaign and Nathaniel Hawthorne’s The Scarlet Letter, the campaign features pictures of tear-stained toddlers admonishing their teen mothers for ruining their lives.

The ads are painful, and in a moment of sheer frustration and anger, I thought about ditching this article and just sending both Reeves and Mayor Bloomberg pictures of tear-stained pregnant teenagers staring out and declaring: “Please don’t attack my self-worth. I’m already struggling and desperate for love and belonging.”

Having spent the past decade studying shame, courage, and vulnerability, I know that ploy is cheap, easy, and ineffective. I’m going old school – with facts.

To be effective, all shame- and stigma-based campaigns rely on the intended audience’s feeling empathy and guilt when they see the images. In New York the goal is for teenagers to see the forlorn toddlers and think, “I don’t want to do that to a child.” In anti-obesity ads, the goal is for parents to see a desperate child saying, “Please help me. I don’t want to be fat,” and think, “I’ve got to start making better choices for my family.”

Here’s the rub:

Shame diminishes our capacity for empathy.

Shame corrodes the very part of us that believes we are capable of change.


You can’t depend on empathetic connection to make a campaign effective, then crush the needed empathy with shame.

Researchers June Tangney and Ronda Dearing, authors of Shame and Guilt, explain that feelings of shame are so painful that it pulls the focus to our own survival, not the experiences of others.

Example: A man shakes a bottle of pills in his wife’s face, “Look around you! Your pill-popping is destroying our family. Our son is failing out of school and our daughter is literally starving herself for attention. What's wrong with you?”

Does the shame of what she’s doing to her family lead her to get help, or does it lead her to slink away and get high? After-school specials tell us she gets help. Data say she gets high. In fact, new research shows that some addiction may be born of shame and that shame leads to relapse rather than relapse prevention.

A man is convicted of domestic abuse and the judge sentences him to stand downtown during rush hour holding a sign that says, “I am a wife beater.” Would you like to be the woman he comes home to that night? Are you safer when he’s in shame or repairing shame?

Reeves basically makes the good shame/bad shame argument, explaining that shame should be used in some ways but not others.

I don’t see any evidence of “good shame.” Not in my research and not in the research being done by other affect researchers.

I define shame as “the intensely painful feeling or experience of believing we are flawed and therefore unworthy of love and belonging.” Along with many other shame researchers, I’ve come to the conclusion that shame is much more likely to be the source of dangerous, destructive, and hurtful behaviors than it is to be the solution.

It is human nature, not just the nature of liberals (as Reeves argues), to want to feel affirmed and valued. When we experience shame, we feel disconnected and desperate for belonging and recognition. It’s when we feel shame or the fear of shame that we are more likely to engage in self-destructive behaviors, to attack or humiliate others, or to stay quiet when we see someone who needs our help.

Making the distinction between good and bad shame, and promoting so-called good shame is like saying there’s “good starvation” and “bad starvation” and that we need to address the obesity epidemic with “good starvation.” Just like there’s no such thing as “good starvation,” there’s no such thing as “good shame.”

The “good shame” that Reeves describes is actually a combination of guilt and empathy. And, interestingly, there is actually significant research on the important roles both guilt and empathy play in pro-social, positive behavior.

Is this just a case of semantics? No. We don’t refer to balanced, healthy eating as “good starvation” because it’s confusing, inaccurate, and misleading. It also obscures and confuses what we really need to do to move toward positive social outcomes.

The majority of shame researchers agree that the difference between shame and guilt is best understood as the difference between “I am bad” and “I did something bad.” Shame is about who we are, and guilt is about our behaviors.

When we apologize for something we’ve done, make amends to others, or change a behavior that we don’t feel good about, guilt is most often the motivator. Of course, you can shame someone into saying, “I’m sorry,” but it’s rarely authentic. Guilt is as powerful as shame; it just doesn’t have the paralyzing and debilitating impact that prevents shame from being an effective agent of meaningful change.

Empathy is the ability to put ourselves in someone else’s place in order to understand what they are feeling. When we are empathetic, we can listen and respond authentically to others, and we have the skills to consider how our actions will impact others.

Again, why don’t we just refer to guilt and empathy as “good shame”? Because it’s inaccurate. It clouds the fact that being empathetic and communicating with others (colleagues, children, partners, friends) without using shame requires most of us to develop new skills. Labeling these skills “good shame” moves us away from the hard work of understanding, identifying, and acquiring the knowledge we need to change.

Based on my own experiences with shame (we all have it) and what I’ve learned about it as a researcher, I know the intense pain, isolation, and fear it causes. I’m not proud to say this, but even with this knowledge, if I thought shaming people would, in the long run, keep them safer and make the world a better place, I might do it. As a parent and an observer of human behavior, I can get extremely fearful, and that fear might allow me to overlook the pain caused by shame if I thought it would ensure a better outcome.

Fortunately, I don’t have to wrestle with that moral dilemma because we know that shame never works as a catalyst for healthy, lasting change.

Shame is at the core of violence, addiction, disengagement, and fear. Shame is about anger and blame, not accountability and change. Meaningful change means understanding the realities of these girls’ lives (and the boys who get them pregnant) and working with them to cultivate educational opportunities, hope, and support.

Reeves writes, “We need a sense of shame to live well together. For those with liberal instincts, this is necessarily hard. But it is also necessary.” I’m not sure what he means by “liberal instincts,” but what I do know is that using shame as a tool when we are frustrated, angry, or desperate to see behavior change in people is a much better example of the “it feels good – do it” ethos than the teen pregnancy problem. We might feel justified in belittling and humiliating people, but it makes the world a more dangerous place.

I'd love to know what you think. Respectful debate and discussion is always welcome! ​