I’m not very good at going to the gym. I never do the same thing twice, I don’t keep track of how much weight I’m lifting or how many times. I go three days in a row, then skip three. I go longer when I’m listening to a good podcast, shorter when I’m not. If I didn’t sleep well the night before I half-ass the entire endeavour, yawning, tweeting, lifting the lightest possible weight the shortest possible distance.
Sometimes I get into these self-improvement frenzies where I look up what I’m, like, supposed to be doing at the gym. I should use free weights. But never on the same day as cardio. And body weight exercises are better anyway. I should stretch when I arrive—no, afterwards—oh wait, I should never stretch. I should go for an hour. I should go shorter, but more intensely.
I implement these little exercise hacks, tell myself I’m optimizing my time. I stick with them for a few days, a week, before I drift back to my routine of doing what I feel like, changing every day.
I’ve been doing this informal survey at the gym the last few months: When I see someone in super-good shape, I go up to them and ask what they do here, how often they come, what they lift and lower, how many times.
So far (and yes, I realize this is completely un-scientific), they’re pretty diverse. Some of them just do body-weight shit, some of them just free weights or machines or they mix all three. Some do cardio, some don’t, some stretch, some don’t, some do hella reps, some do few.
The only real theme to emerge from these conversations is that the dudes who are in good shape, who seem to be winning the aesthetic Olympics, they come a lot. Of the maybe 20 or so dudes I’ve talked to about this over the last six months, most of them come five or six times a week, and they stay at least an hour, some of them two, each time. Within that, it’s pretty diverse what they’re doing, but they all have that in common. That, and the six-packs.
And this is kind of what I’ve concluded about the gym, about this sort of health-and-wellness lifehacking in general: It doesn’t actually matter what you do, as long as you do it regularly. I have managed to go to the gym about three times a week for the last three years. Would I be, I dunno, 12 percent buffer if I was more diligent about what I do there? Lift more, sweat more, concentrate more, focus on feel the burn rather than contemplate the podcast? Sure!
But if I had done all that, I doubt I would have gone as regularly. I have a crazy-short attention span. Doing the same thing over and over, focusing on how Sisyphean it is rather than distracting myself from it, that’s never going to work for me.
It’s the same with food. Probably twice a week I throw a sweet potato or two in the oven, come back an hour later, grate down whatever cheese I have in the fridge and eat it, skin and all. The other day I was in another hackfrenzy and I looked up the best way to roast sweet potatoes. There it was on Food Lab: They taste better the longer they stay between 135 and 170 degrees.
So I did it, I quartered them, submerged them in hot water for an hour, then baked them for another hour. And were they better? Definitely! Am I going to start doing them this way every time? Fuuuuuuck no.
Half the reason I eat so much vegetable these days is because I’ve figured out the easy ones to cook (It’s not just sweet potatoes: Cauliflower, broccoli, eggplant, basically any vegetable, douse that shit in olive oil and salt, bake for an hour, blanket with cheese and go to town). If I really tried to make this optimal—the two hour cooking time, the extra dirty pot, the chopping—I wouldn’t do it as much.
And this is what I’m constantly battling in myself, this idea that I’m not being optimal enough. It’s not enough to go to the gym, I have to squeeze every calorie, every protein fiber, out of my time there. I get the guilties about not doing Zero Inbox, or Crossfit, or being paleo enough. It’s not good enough to eat sweet potatoes with grated cheese on them, I have to eat less cheese, Maillard the shit out of those starches.
I’m trying to be OK with this, to stop trying to hack my habits to perfection. I have a friend who lost a bunch of weight a few summers ago by eating steamed chicken breasts and broccoli soup for like two months. And it worked! If I saw him in the gym at the end of that summer, I totally would have interviewed him. Problem was, the minute he started eating like a person again, he went right back to his old weight. That might have been the ‘perfect’ diet for losing weight, but it wasn’t the perfect diet for sticking with long-term, which is the only metric that means anything.
I stopped judging people at the gym a long time ago. If you’re the kind of person who can only talk yourself into getting exercise if you’re going to sit on the stationary bike and read a romance novel, barely get your heart rate up and leave after 30 minutes, go for it. I sound like I’m being passive-aggressive, but seriously, good for you. I have the attention span of a tiny rodent. If you have the one of a large reptile, and you love doing the same thing every time, 60 reps with each weight, the same on both sides, genuinely: Well done, son.
I am sure that there are articles in Men’s Health and on the Well blog and from your friends on Facebook that will tell you you’re doing it wrong. And I guess you, like me, probably are. But if that’s the routine you can stick to, that’s how you’re going to do this three times a week for the rest of your life, that is fine, that is enough, that is what ‘working’ means. And sometimes, I think it’s working for me too. As long as no one ever makes me give up cheese.