Not seeing the results you were used to? Getting the most out of your workout sessions doesn't mean just working harder, it means working smarter.
Not losing like you used to, strength and size gains hard in coming, there could be a good reason why.
Maximizing your exercise results can be accomplished by understanding and utilizing a process known as adaptive response. Simply put, whether you are toning, building-up, or losing your physiology will respond to the demands placed upon it. This can be a double edged sword however, once your body becomes capable of completing an exercise or series of exercises it no longer needs to maintain the same level of adaptation. What once gave you great results no longer seems to do more than maintenance.
If you have been on the exact workout routine for more than a few weeks your results have stagnated. For instance, let’s say that for the last year you have been walking 3 miles 3 times a week essentially keeping the same pace and the same course. Even though the effort is still good for your heart, you are now burning fewer calories to do the same walk and your cardio fitness has already peaked. You won’t get in worse shape you just won’t continue to get better.
To maximize adaptive response training protocols must continue to evolve. If weight training is your thing, try alternating machines with free weights, instead of flat bench try inclines, switch rep cycles, burn-outs vs. super slows, the more variety the more muscle. Incorporate full body movements like dumbbell clean-n-jerks and medicine ball lunges to effect recruitment of as many muscle groups as possible. The more muscle used the more fat you burn. Try different disciplines such as kickboxing, functional training, and Pilates. Add some hills to your walk or if you’re in good health and shape already, add a sprint training routine, you’ll be ripped in no time. So, what’s left, getting started and letting the results speak for themselves.
Stop Reducing - Fact or Fiction
If losing unwanted body fat feels like a drink from the fountain of youth, then spot reducing would have to be the Holy Grail. Let’s be honest, we all have that one (okay) two spots we’d like to lose while the rest is pretty much okay. Billions of dollars have been spent on such remedies as: gels, wraps, abdominal blasters, pills, potions, etc. only to find that they don’t work. Still, some people think, if it’s on T.V. it must be real, there goes more $$$.Lift Weights To Lose Weight - Err, brun the fat
Sounds like an oxymoron, but it’s true. I often hear people saying they are afraid to lift weights because they don’t want to gain weight or look bigger. The error is in their perception, they couldn’t be father from the truth and here’s why…When And How To Stretch For Best Results
Knowing how and when to stretch properly is just as important for preventing injury as it is for improving performance and range of motion. Strength and flexibility are two sides to the same coin. One is incomplete without the other.