That’s right, beloved reader, even the bat himself had to start somewhere. After his parents were gunned down, he couldn’t instantly pull on the cowl and make Gotham City’s criminals cower with fear. Thus, your friendly neighbourhood Rogue Advisor will be taking you through a zero to hero fitness guide starting from complete scratch.
Bat-fan year one
Okay, so it’s not really the whole first year of training but I had to put the pun in somewhere. We begin with bodyweight work, the core of any good training routine. And just like when Bruce started out, we rely on minimum equipment. Just follow the handy video links, (sorry but Level Up still doesn’t have its own studio yet), to get started on your journey to bad-assery.
Warm-up: No need to go overboard with this, just get your heart rate up a little and make sure the muscles are warm to avoid injury. Do some jumping jacks and a few minutes jogging on the spot is plenty to get you prepped and primed.
Squats: Every mighty structure has a solid base, and the human body is no different. Never miss leg work, it is your foundation to a power. If you can’t quite manage the full range of motion in a squat hold onto something for support, until the quadriceps are strong enough. Once your comfortable with squats, progress on to lunges.
Press ups: A solid staple of any training routine. Press ups can be done anywhere, anytime and Batman has them for breakfast. If you can’t do full-bodied press ups yet don’t worry, you’ll be able to do them soon enough. Start with bar press ups, then gradually work up to doing knee press ups until you become can perform the real thing. As you become stronger you can progress to even more advanced press ups, continually challenging yourself.
Dumbbell rows: Ignore the dumbbell part, anything that offers some resistance will do; a jug of milk or a packed suitcase make great improvisations and a couple of chairs will make a sufficient stand-in for the bench. Your Rogue Advisor doesn’t expect you to be chinning just yet, but this is how we get the lats strong enough to deal with them. Eventually work up to inverted rows, you don’t even need a bar for this, you can perform them on the edge of your dinning table.
Crunches: Even the Bat’s abs had a subtle beginning. Strength gains are stealthy critters, they sneak up and surprise you when you least expect it. Thus, beloved reader, you will be moving on to more advanced exercises, like crunch ups and incline crunches before you know it. Yay.
You just worked every muscle in your body, even the ones that weren’t targeted specifically by an exercise would have been assisting or stabilising in one or more of the movements. Better yet it only takes about 10 minutes, easy to fit into your daily routine, so none of that “I don’t have time to workout” false-hoodery. If you’ve anything left in the tank do them all again, then you’ve successfully completed a circuit training workout. Challenge yourself by seeing how many ‘circuits’ you can manage, maybe try for an extra one per week.
Perform as many repetitions as humanly / inhumanly possible for each of the exercises and keep a record of it. An Excel spreadsheet is good, it’s nice to look back on a training log and see how far you’ve come, plus it keeps tabs on how many reps to beat in the next workout. After training be sure to stretch, it will help to avoid injury and DOMS. No need to go overboard here either, just one stretch for each muscle targeted in the workout, held for 20 to 30 seconds. Easy.
If you can do the more advanced versions of any of the exercises then go for it, but perfect form is vital, don’t sacrifice the benefits for the sake of ego.
The workout can be done up to three or four times a week, but not on consecutive days; your body will need to recover. The magic happens when you get proper rest and nutrition.
But why resistance training? What about cardio?
Prepare to be scienced.
Not going to science you too hard here, we want to keep things simple.
You can great results from cardio, but you have to do a lot of it. I mean a hell of a lot of it, and really regularly too. Most of us just don’t have the time to invest to take the cardio path. Also, this may sound daft, but you only burn calories when your engaged in the cardio.
Seems obvious right? Keep reading.
Resistance training however, burns calories when you’re doing it and then boosts metabolism for up to 90 minutes after working out; burning even more of those nasty little calories. Sweet. Not only that but the muscle you’re building will boost your BMR all day long. Yup, all day long. As a handy bonus, resistance training will give you augmented strength that has practical application in everyday situations. Thus, beloved reader, resistance training is the most efficient route to looking good for the upcoming nice weather. Yay.
During this training your weight wont change much, but your body composition will. You will have more lean mass and less fat, so ignore the scales; how much you weigh is actually a poor indication of how much excess fat you have.
But all the good workouts in the world will do you no good if you eat crap. Fact. For now keep it simple; you already know most of what’s bad for you so avoid things like sweets, crisps and especially fizzy drinks. Try to eat more often yet smaller meals during the day, and include fruit, veg and lean meats.
Don’t pay any heed to all the terrible fad diets and slimming gimmicks, they are peddled by thieves and scammers and we don’t fund them, we bring them to justice! There is no miracle pill or technique for an instant six-pack, it takes working out and eating right. Sorry, beloved reader, but that really is the ‘secret’.
Until next time. Stay informed.