Chasing Two Rabbits

🗣️ "The person who chases two rabbits catches neither." Ever heard this before? Probably, but anyone that may not have heard it or indeed has heard it but does not understand it I'll bring you up to speed. It's a cautionary tale for people to focus on one goal at a time and knock things off the to-do list methodically and systemically. I took this, and evaluated it in the context of fitness after experiencing a plateau and feeling like I'm just going through the motions during my sessions. I've alway been a fitness generalist and a hybrid athlete chasing many proverbial rabbits in the form of cosmetics, fat loss, strength and endurance all at the same time.  Frustration has pushed me to dial it back, and focus on one rabbit; endurance (muscular and aerobic). The rationale is simple, as mastery in it, in all likelihood gives me cosmetics and fat loss as a by-product. I'll lose strength, but I can live with that. Nobody cares how strong you are, but they care how strong you look. Here's my one-rabbit endurance playbook:

Training (AM)
I'll retain dual gym sessions, but the morning portion that's weights only has been revised to moderate that's challenging that involves high repetitions, supersets, giant sets and drop sets for a maximum of 1 hour, but preferably 45 minutes or less to minimize total systemic fatigue and muscle damage.

• High repetitions means 15 to 20 repetitions per set of whatever exercise I choose to do. Basically crank it till it burns 🥵. Weight selected must be reasonably challenging.
• Supersets are 2 different exercises done back to back without rest. e.g. triceps extensions to bicep curls.
• Giant sets are 3-4 or more exercises done back to back on the same muscle group, without rest. e.g Barbell bench press to dumbbell flyes to push ups.
• Drop sets are 2 or more sets of the same exercises done back to back, dropping the amount of weight each set with little to no rest. e.g. Bicep curls at 100lbs, 90lbs, 80lbs, 70lbs.

❗️When executed properly, you and the guy who went for a morning run 🏃🏿‍♂️ or opted to box 🥊 will be equally fatigued.

Training (PM) 
An hour of cardio regulated by heart rate. I wear a plain vanilla Garmin 55 ⌚️ to track my heart rate and to;

1. Evaluate my overall recovery. Is my high rate too high for level of activity I am engaging in?
2. Evaluate the level of perceived exertion against my heart rate. Aka am I being lazy?
3. Track my sleep. Have I slept for at least 7 hours?
4. Track my overall activity and steps. Have I hit my 10,000 steps target?
5. Tell me fitness reality (VO2 max, fitness age etc) as a supplement to my health and fitness model. 
6. Have as a log book for all my fitness activities. Am I hitting my daily fitness targets and can I see improvements over time?

If any of this interests you, ask your trainer how you can incorporate it into your program to spice things up.