Lessons from 1 of the World's 25 Fittest Men

 

This summer Men’s Fitness magazine named Alex O’Loughlin one of the "World’s 25 Fittest Men". Now, there are about 30,000,000 women throughout the world and 50 websites devoted to Alex right now saying “oh, we knew that years ago!” 

But since Alex is my client, let’s say it was gratifying to see it in print. 

Having worked with Alex for two and a half years, I can say his success carries lessons for everyone, and it did not happen by accident.  Alex has developed several habits which push him to a higher level than most.

 

Adopt the following habits of Alex, and your fitness results will dramatically increase. 

1. He Brings It Every Time

In 2.5 years, I cannot think of more than a handful of times when Alex did not bring incredibly high energy to our sessions. 

When he comes to the gym, he blocks out whatever else is going on.  He BRINGS energy to the session.   I can think of times when he came to the gym with little sleep due to his shooting schedule yet still found energy to make a great effort.

I do not think I have much to do with this trait.  Alex just has the ability to focus and go hard which is probably a big reason he is succeeding in his career.  It may not be possible for everyone to match this great quality, but everyone can learn from it and improve. 

When you are in the gym, block out the background noise of life and just train.   Since training hard is great therapy, you will be better equipped to deal with whatever life throws at you after a high-energy session.

Practical tip: Take a few minutes before your session and focus on what you want to achieve during the session.  Are you trying to get stronger? Leaner? By taking a second to focus yourself, you can improve your concentration and energy levels and get better results. 

2. He is much more interested in the “Why” than most. 

Alex is always asking questions about our training programs.

I have frequently overheard Alex explain training ideas he has just learned to other people.  In this way, he internalizes new concepts and learns new things faster than most.

He is mentally engaged or “present” in the session rather than counting down the minutes until the session ends. 

Higher mental engagement=better physical outcome in my experience. 

Practical Tip: Develop a curiosity about your training.  Ask questions, read informative training blogs and learn.  You do not have to know everything, but improving your knowledge base can bring your mind more into your training.

3. He Mixes It Up. 

Alex really took to using non-linear periodization which is how I program almost all clients.  Non-linear periodization means we work on a different trait each session-maybe lower-body strength on Monday, upper-body power on Wednesday and lower-body hypertrophy on Thursday. 

Mixing it up keeps the sessions interesting as no two sessions are exactly the same. 

If you are stuck in a rut, I highly recommend trying some non-linear periodization training for the psychological variety and physical gains.

Practical Tip: Find a trainer who understands non-linear periodization and how to design and apply NLP programs.

4. He does not get caught in the “3 sets of 12” trap.

Alex regularly uses higher weight, lower rep, (less than 4 reps) strength days and lower weight, high speed (power) training days. 

Alex avoids the trap of performing the “same old” routine of 3 sets of 12 repetitions on all exercises.  3 sets of 12 leaves most people stuck in long plateaus. 

By training strength, power and hypertrophy, Alex is able to access more muscle fiber and achieve a stronger, more muscularly dense physique. 

 Practical Tip:  Same as #4-Learn about periodization and/or train with someone who does.

5. He enjoys himself. 

Although highly focused during the sessions, he enjoys his time in the gym.  You can do both.  Having fun is another source of extra energy on those days when you are less than your best.

This does not mean Alex loves being in the gym every day.  Like most of us, I am sure there are days when he would rather be doing something else. 

However, Alex is also very aware there are both physical and emotional benefits to being strong and fit.  Even on days when he might rather be doing something else, he appreciates that his life improves in multiple ways by following a planned exercise program.

Practical Tip:  Do not take for granted you are healthy enough to get to the gym. Rather than thinking about how difficult things are, become more aware that you are improving your mental, physical and emotional health by following a well-designed training program. The emotional benefits are at least equal to the physical benefits.

Okay, I cannot guarantee you will become one of the “World’s 25 Fittest Men” if you incorporate Alex’s 5 habits.  But you will progress much faster than if you follow the crowd at the gym.

In the end, improvement and progress should be the primary goal of any good training program.By focusing on continuous and steady improvement, your habits will improve and eventually your results will materialize. The results can eventually produce amazing change in your life.

Try the practical tips listed above to get started and develop your own ideas as you go progress and learn.  

If you want to read more about Alex and his training, pick up the August copy of Men’s Fitness where Alex is the subject of a cover article. 

Which habits have helped you progress most rapidly in the gym?  

Posted Aug 16, 2011 by Jeff Blair.
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