Posts Tagged ‘Training


Time To Go To The Next Level

Are you making progress in your fitness and nutrition?  If so then it’s time to take it to the next level.  If you are not making progress, then it may be time to reevaluate you training and nutrition and try to figure out what’s not working.

Sometimes it can be something simple like not getting enough protein or vegetables in your diet.  Or, it could be something holding you back like problems with digestion or stress.

If you are making progress, that’s good.  The worst thing we can do is think we got it made because we are seeing results from our workouts and nutrition.  One of the things I tell people I train is never think that you can do the same things you are doing this week and expect them to help you progress next week.

If you are looking to make progress, you have to change your workouts.  Your body is very good at adapting and once it adapts to the workout, you stop making progress.

This means you have to vary your sets, reps and even your cardio conditioning.  Basically, I never train the same sets and reps two workouts in a row.  The workouts always change so that muscles can not adapt to the training.

Have fun with your workouts.  In order to see any results, you have to exercise 5 hours a week.  If you are going to spend an hour each day in the gym for 5 days out of the week, you might as well enjoy the time that you are there.

Personally, I love working out.   When I’m weight training, it’s just me and the weight.  I never think in terms of the weight and me in competition.  No, the weight is there to show me what I need to do to make improvements.  If it ever turns into a competition, I will always lose to the weight.  I’ve come to terms with the weight and it allows me to see me as I am and what I need to do.

Make friends with your workouts.  Have fun and enjoy making progress.  It’ll make going to the gym something you look forward to rather than dread.

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The 3 Most Common Workout Mistakes

Let’s face it, when you are training you work hard. Right?

But did you know there are 3 common mistakes most people make that sabotage their results. What is the point of working out if you don’t maximize your results?

Here are the 3 biggest mistakes made over and over again (along with quick tips on how to fix those mistakes!)

Mistake #1

Training only your favorite body parts

curls1If you only train your favorite body parts – you are doing your body a grave disservice.  In addition to creating an unbalanced and out of proportion physique, it leads to overtraining, stubborn injuries and most importantly a slower metabolism.

When you workout in all facets of conditioning your body is running at peak levels.  Your metabolism is stoked and running hot because you are requiring it to function in many planes of movement, working various muscles all over the body and essentially requiring it to work harder than it would if you only trained 2 of your favorite body parts over and over.

Mistake #2

No Workout Variety

If you always complete the same exercises and routine over and over, your body gets used to it.  It doesn’t have the need to build new muscle.  It becomes complacent.

Your body is only going to build enough muscle and get strong enough to complete the exercise as required.  If you do the same 8 exercises over and over again you will never make any progress.  Even if you add weight and make the exercises harder your progress is still limited because your body only has to produce enough strength to lift that extra 5 pounds.

Now if you want to consistently be progressing and challenging your body then you should be adjusting your workouts frequently.  An example would be to change your workouts up every 3 weeks.  You can still work the same muscle groups, but choose different exercises that target those muscles.

If you don’t believe me try a forward lunge for 4 consecutive workouts and then switch to a lateral lunge for the next 4 workouts and see if you notice a difference between the two exercises.  They are essentially working the same muscles, but differently and your muscles will most definitely recognize that.

Mistake #3

Damaging Post-Workout Nutrition

This is the biggest mistake that can be easily corrected!

You only get results from exercise AFTER you are done with your workout! And if you don’t consume some type of post workout drink, your will suffer in your recovery and your progress will be slower.

The research is abundant with studies showing an intake of carbohydrates and protein together within 1 hour after working out greatly enhances recovery, increases protein synthesis and replenishes glycogen.  The key is to digest quick digesting nutrients so that the recovery process can begin immediately.

The best way to do this is by consuming a high quality post-workout drink with the proper carbohydrate to protein ratio. If you are choosing just a high protein drink without enough carbs, you are consuming the wrong drink.

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