Three Mistakes Many People Make When Training

Throughout the years I have seen some crazy things in the gym.

Some workout related and others not!

When it comes to observing workouts and people here are some of the biggest mistakes I have seen.

1.  Pushing Too Hard or Not Pushing Hard Enough

Intensity is something that is widely misunderstood.

I have seen people loading up bars up to 250lbs for squat but could not do a proper body weight squat.

I have seen loads of crunches, improper push ups, and countless time on the treadmill.

I was told you can never do enough cardio.

Same exercises with the same intensity every workouts.

When it comes to intensity slow and steady wins the raise, however a person still needs to be challenged appropriately to see results.

Here is an example of what not to do because it is to intense!

Here is an example of something not intense enough!:)

2.  Focusing on losing weight versus metabolism

Losing weight is easy it can be achieved through starvation, eating restriction, excessive aerobic exercise, fad dieting, HCG shots, surgeries and so on.

Many people want to lose weight and that is great however what they really are saying (most of the time) is they want to be more lean.

I know several people that are thin but not fit and absolutely not healthy.  So What?

Well any fitness program should be focused on improvement and progression.

Basically workouts should be centered around individual goals and then measured for constant improvements in a safe manner.

3.   Thinking that it is the workouts alone that changes appearance

Most people realize that an increase in lean muscle tissue will improve metabolism.

But then do not do the needed things to increase lean muscle tissue especially in regards to lifestyle things.

Here are a few ways to help the workouts be better and increase metabolism.

  • Stress reduction and management
  • Sleep
  • Supportive nutrition and supplementation
  • Other recovery techniques that make training sessions more effective

So what can be done immediately

1.  Figure out your goals and a plan

2.  Find some accountability for your goals including a program that is focused on metabolism

3.  Stay away from quick fixes

4.  Focus on lean muscle tissue

5.  Improve performance slow and steadily

Questions or comments are encouraged below!!

 

Music With Workouts This New Years

When it comes to fitness and working out there are several ways to help increase intensity.

I see several reasons why to use music for workouts

1.  Decreases boredom

For the average person workouts can get boring and mundane.  When listening to your favorite music this can be helpful from workouts being mundane.

2.  Increase intensity

When it comes to workouts results happen with increased intensity.  I know several people that want (need) their hardcore or upbeat music to increase the intensity of their workouts.

3.  Variety through tempo

Depending on the interval or type of workout music can be used to match the tempo.  For example, doing a sprint or conditioning workouts can be different music than say lifting weights.

4.  The fun factor

Music is associated with fun and many do not think exercise is fun.  However we tend to associate certain music to fun and excitement and mixing that with exercise increases the fun factor.  If something is fun this increases the likelihood of continuing.  Continual progress is one of the most important keys to fitness success.

5.  Infinite Choices

People like different types of music so there are so many ways to get in great music.  I know of people that listen to 80’s ballads:)  Others listen to hardcore music, others country but the truth is whatever makes you want to workout, workout harder and do better is key!

So now that you know that workout music helps…. here is a workout radio station for you to listen to some upbeat music and the best part…. NO COMMERCIALS!

 

 

2013 New Years Fitness Predictions

1.  Gyms and health clubs around America will be packed.  A very small percentage of people will have improved by 2014.  Here is one example  “73 percent give up on their goals to lose weight, get fit or train for an event within six weeks, according to a new study from Harris Interactive and Bodybuilding.com.” (http://www.mensfitness.com/training/will-you-keep-your-fitness-resolution)

2.  The quick fix weight loss industry will continue to grow. The worst fad diets ever.  Yes there is one where you eat cotton balls!

3.  Fitness Revolution Franchise will be the place for local communities to continually see guaranteed results and why I joined the Fitness Revolution

4.  Metabolic Training will be the words used to help training a faster metabolism.

5.  More and more people will do shorter workouts 30 minutes or less because they are more effective and help save time.

6.  Fad diets and easy fixes will continue to thrive based on peoples desire for any easy way out but will not work in the long run.

7.  The same thing will be needed for long term weight loss.  More strength, more speed/power, and better lifestyles.  Basically proper hormone levels is the key to long term fat loss.

8.  At home workouts and online programs will grow along with small group training programs.

9.  Many people will think they know what to do but will not be doing the proper steps to become more fit and healthy.

10.  Hopefully people will understand that long duration aerobic exercise is not the answer for long term fat loss.

Getting Over A Fitness Plateau

1.  Exercise Less or More

When it comes fitness progression is key.  Many times exercising less can be the answer because intensity can be increased and recovery can be improved.  On the other hand, an increase in volume can help improve as well.  If you have been training for a long time without a week or two off take a break.  If you have been working out two times a week up it to three.  It really depends on the person and a qualified professional can help you improve on this.

2.  Train for a goal  

I am not sure if I have ever trained for a weight goal.  Instead I have trained for a specific strength, power, or speed goal.  I have also trained to be able to advance in specific body weight exercises.  The point here is focus your energy on getting to a specific result.  A word of caution here.  I do believe that goals can be conflicting.  For example, becoming really strong and becoming better at marathons are opposed.  That is not to say that a runner should not get stronger but the programming should be inline with the specific goal.

3.  Manage Stress and Sleep More

Our bodies need sleep and many times.  Most people say we need 7-9 hours of sleep.  When it comes to stress we all have it.  It is not the stress but rather the reaction to the stressful situation.  Things like prayer, meditation, focused relaxation, quite time, and much more can help break that plateau.

4.  Change nutrition

The obvious things are reducing bad carbs, sugar, alcohol, trans fat, and so on.  On the other hand, little things like maybe eating more or less could help depending on the person.  Eating more good fats or other nutrition tweaks may just improve performance.

5.  Get some support

This can come in so many forms from professional support to the support of a friend.  It could mean a training partner or a small group personal training class.

6.  Get some recovery

Massage, foam rolling, chiropractic care, band stretching, walking, yoga, vacation, hot cold showers, and many more are all examples of ways to recover.  Remember results happen after the workout.  Working hard is important but so is working smart and consistent.  Recovery techniques are crucial and might be what you need to bust through a plateau.

7.  Supplementation 

Finding supplementation for your goals is important.  It is not the first thing to look at however I believe it is the easiest way to see some results.  Try some supplements for performance and use those.  Figure out what you like and what your goals are then you can add those into your overall plan.  However some people focus on supplementation but do not look at nutrition or any other factors.

What have you done to break a plateau?  Comment below!