How do you keep your workout interesting?

Hear what Team Fuel member, Tim Taylor, had to say when we asked him about getting into ruts with workout routines and how to power through those ruts.

Q: Lots of people get frustrated or bored with their workout routines; what can they do to avoid this?

A: Great question! I mean, isn’t this the most significant issue with all those who aren’t really accomplishing the dreams and goals they have for their own personal fitness levels? “If only I could find a routine I could really enjoy and would keep my attention, then I would be consistent.” And obviously, where there is consistency, success would often follow.

Q: What do you personally do to stay motivated?

A: Through the years, I have found that having a wide variety of routines on a rotation has kept things interesting for me. I enjoy several different types of workouts from bench stepping, to weight training, to plyo/bounding/explosive contraction type workouts, to walking and running (both on the track and the treadmill), to bodyweight-only/boot camp style training featuring classic moves used by the military for decades. Then, within each of these workout styles, there are so many different variables that can be changed to provide a different stimulus to the muscle group/energy system being targeted.

Q: Can you give us an example?

A: Sure. Take weight training: some of my workouts are traditional sets and reps with two or three minute rest periods for whatever muscle group is on the menu in my rotation. The goal of these workouts is basically to tack on strength and/or muscle. Other workout protocols can be structured for the same muscle groups with higher repetitions, lighter weights and shorter rest periods ranging from only 15 to 30 seconds between sets that will produce more of the “pump” that’s often discussed from lactic acid production and the resultant GH and testosterone stimulation that goes with it. Muscle “tone” and definition are also desirable effects that come from this style of workout. And while this heavy versus light debate will go on and on, my answer to the “which style is better?” question is “Yes!”—in other words, incorporate them both.

Q; What about cardio?

A: With cardio, again, there are so many variables to manipulate that will provide a different wide-ranging training effect. Heart rate is the tachometer of the body and should be visible during each workout. Using a heart-rate monitor that records the entire session’s data, I’ve assigned myself to a point-system. Here’s the framework: I earn points for time spent at various levels of intensity, based on my basic max heart rate formula (220 minus age), as follows:

• 1 point for each minute in the 50-59% range
• 2 points for each minute in the 60-69% range
• 3 points for each minute in the 70-79% range
• 4 points for each minute in the 80-89% range
• 5 points for each minute in the 90-99% range

Then, throughout the course of a week (and I use all rolling 7-day periods to define a week), I aim for between 360 to a thousand points, depending on whether I’m focusing on my cardio-respiratory system with priority during a particular time period in a training phase or simply doing enough to maintain cardio efficiency while I’m focusing on weight training.

Also, in any given week, I’m aiming to split either my time or my points between the top two ranges and the bottom three. Here’s what I mean:

1. Either spend 1/3 of my time (in minutes) above 80%, and 2/3 below 80%, or
2. Earn ½ my points above 80%, and ½ my points below

These two goals land pretty close to each other most of the time, but bottom line, they’re fun for the data-tracking hound in me.

From a total-training point of view, I also aim for spending about

• 50% of my time doing cardio,
• 25% of my time in weight training for the major muscle groups, and
• 25% of my time doing ab training, which in reality is also a muscle group, but so many people tend to do abs only as an after-thought. I had that tendency, too—that’s why I separated my tracking of ‘ab-time’ out and make it a focus, and so far in my competition career, it has paid off well.

At various times I’ll slant this basic cardio/muscle-training split to either a 60/40 or 40/60 split depending on my current mood.

Q: That’s a good point—some people tend to start favoring cardio or muscle-training over the other, and then find it hard to balance things out. Has that been your experience too?

A: Today a buddy of mine sent me a message saying he’s trying to stay pretty ripped and still remain somewhat big and strong. I laughed because this is the struggle in our game, isn’t it? I do wrestle with this dichotomy myself, at times preferring to feel like I could run like a deer without tiring—although my lifts tend to suffer a bit—while at other times favoring feeling stronger in the weight room, but then noticing myself getting more out-of-breath walking up a few flights of stairs, hiking or some other routine daily activity.

Q: Anything else to add?

A: I’ll end by saying that while some have told me that my basic outline sounds complicated, and while I admit that it might overwhelm the beginner, for me, juggling many variables at all times always keeps things interesting for me.

Please Note: The material on this site is provided for informational purposes only and is not medical advice. Always consult your physician before beginning any diet or exercise program.

The views and opinions expressed in this article are strictly those of Mr. Taylor. The contents of this article and any reference herein to any specific commercial product, process, or service whether by trade name, trademark, manufacturer, or otherwise, does not constitute or imply its endorsement or recommendation by Twinlab and Twinlab assumes no legal liability or responsibility for the accuracy, completeness, or usefulness of any information, product, service or process disclosed or referenced herein. All information is provided on an as-is basis and is provide for information purposes only.