Stop spinning your wheels and start getting results.
MISSION: METABOLISM
Discover How to Fix the 7 Deadly Workout Sins to Achieve Metabolic Breakthrough
Showing posts with label get results. Show all posts
Showing posts with label get results. Show all posts
Thursday, August 26, 2010
The 7 Deadly Workout Sins by B.J. Gaddour
If you're not happy with the results you've been getting from your workout routine or if you're gearing up to start exercising, you need to read this great article by B. J. Gaddour. It's long but well worth it.
Stop spinning your wheels and start getting results.
Stop spinning your wheels and start getting results.
Wednesday, December 3, 2008
Getting Maximum Results From Your Workouts
Everyone wants results from their exercise program but most of us don't have hours to spend in the gym. Luckily, you don't need to. I've written about this before but I got an e-mail the other day from Mike Roulston that spells out the simple steps to get maximum results from your workout.
3 Rules for a Results Focused Workout Program
Mike Roulston, CPT
Rule #1 = Consistency
You have to exercise regularly and consistently in order to see results for your efforts. You could have the most effective workout program ever developed, but if you're constantly missing workouts, the program will not be effective.
Rule #2 = Effort
Exercising regularly isn't enough; you need to put in effort in order to see results. So every time you exercise, you must work hard and put forth your very best effort.
Rule #3 = Progression
This is the real key to producing results from your exercise. Each and every workout, you need to try to perform a little bit better than the previous workout. Perhaps you'll be a bit stronger, or have more endurance, or require less and therefore have a quicker recovery, or a combination of those things. There are lots of ways to progress from workout to workout, so you should always been trying to keep improving every time you exercise. When you work at improving your fitness, you will also see the aesthetic results (usually fat loss) that you're hoping to achieve.
Mike has created a home resistance band workout program. To find out more about it, click ---> here.
3 Rules for a Results Focused Workout Program
Mike Roulston, CPT
Rule #1 = Consistency
You have to exercise regularly and consistently in order to see results for your efforts. You could have the most effective workout program ever developed, but if you're constantly missing workouts, the program will not be effective.
Rule #2 = Effort
Exercising regularly isn't enough; you need to put in effort in order to see results. So every time you exercise, you must work hard and put forth your very best effort.
Rule #3 = Progression
This is the real key to producing results from your exercise. Each and every workout, you need to try to perform a little bit better than the previous workout. Perhaps you'll be a bit stronger, or have more endurance, or require less and therefore have a quicker recovery, or a combination of those things. There are lots of ways to progress from workout to workout, so you should always been trying to keep improving every time you exercise. When you work at improving your fitness, you will also see the aesthetic results (usually fat loss) that you're hoping to achieve.
Mike has created a home resistance band workout program. To find out more about it, click ---> here.
Saturday, November 29, 2008
Is Your Workout Wasting Your Time?
If you're serious about making the most of your exercise time, you should read this article...
Is Your Workout Wasting Your Time?
A no-nonsense look at the often nonsensical world of fitness clubs
Obviously, all gyms are not the same but there are definitely too many one-size-fits-all, cookie cutter facilities out there.
If you're a woman in the Lancaster, PA area looking for results and no fluff workouts, please call me at (717) 509-7777.
Is Your Workout Wasting Your Time?
A no-nonsense look at the often nonsensical world of fitness clubs
Obviously, all gyms are not the same but there are definitely too many one-size-fits-all, cookie cutter facilities out there.
If you're a woman in the Lancaster, PA area looking for results and no fluff workouts, please call me at (717) 509-7777.
Thursday, July 17, 2008
Improve Your Results With PB
No, not peanut butter- Personal Bests.
Always strive to improve upon your performance over your previous weight training session. This is an idea I picked up from Jason Ferruggia and Craig Ballantyne (although they refer to it as a PR- personal record). I think it's a great method because so many people let their self-talk limit themselves to doing the same thing for so many consecutive workouts, decreasing the effectiveness of their workouts.
Challenging yourself will get you faster results and this is a simple (I didn't say easy) way to do it.
Say your program calls for 3 sets of 8 reps of One Arm D.B. Rows. Last time you used 20 pounds and completed 8 reps on all 3 sets. This workout, increase the weight to 22.5 pounds.
(Platemates are a must have when you start using heavier weights. Having to increase in 5 pound increments is usually too big a jump, especially for women. Each PlateMate weighs 1.25 lbs. so you'll need two for each dumbbell, four total.)
So, you increased your weight to 22.5 pounds and this workout you got 8 reps on the first set but only 7 on the second set and 6 on the third. That's fine. Your goal for your next workout would be to increase the reps completed on your second and/or third set(s). When you hit 3 sets of 8, you'd again raise the weight for the next workout.
Try this with each exercise.
Keep in mind that you always want to maintain good form. Throwing the weight around in an effort to get one or two more reps is not only counterproductive but increases your risk of injury.
Shoot for a personal best each workout and you will definitely boost your results.
Always strive to improve upon your performance over your previous weight training session. This is an idea I picked up from Jason Ferruggia and Craig Ballantyne (although they refer to it as a PR- personal record). I think it's a great method because so many people let their self-talk limit themselves to doing the same thing for so many consecutive workouts, decreasing the effectiveness of their workouts.
Challenging yourself will get you faster results and this is a simple (I didn't say easy) way to do it.
Say your program calls for 3 sets of 8 reps of One Arm D.B. Rows. Last time you used 20 pounds and completed 8 reps on all 3 sets. This workout, increase the weight to 22.5 pounds.
(Platemates are a must have when you start using heavier weights. Having to increase in 5 pound increments is usually too big a jump, especially for women. Each PlateMate weighs 1.25 lbs. so you'll need two for each dumbbell, four total.)
So, you increased your weight to 22.5 pounds and this workout you got 8 reps on the first set but only 7 on the second set and 6 on the third. That's fine. Your goal for your next workout would be to increase the reps completed on your second and/or third set(s). When you hit 3 sets of 8, you'd again raise the weight for the next workout.
Try this with each exercise.
Keep in mind that you always want to maintain good form. Throwing the weight around in an effort to get one or two more reps is not only counterproductive but increases your risk of injury.
Shoot for a personal best each workout and you will definitely boost your results.
Tuesday, June 10, 2008
Variety, One Key to Optimum Results
Although any physical activity is beneficial to your health, variety is an important component to getting maximum results from your fitness program.
Our bodies are constantly adapting to the physical stresses placed upon them– figuring out the most efficient way to perform an action. If you follow a regular strength training routine, your body will adapt to that program in approximately 4-6 weeks. Although you will still benefit from continuing with that routine, changing to a new group of exercises will challenge your muscles in new ways, speeding up your results.
Adaptation also takes place with cardiovascular exercise. I far prefer cardio intervals over steady state cardio for fat loss but I realize there are some die-hard cardio bunnies out there so...
Runners who follow the same course every run would get more effective workouts by using different routes. Cross training is also a great way to add variety to your aerobic workouts. If you’re a regular walker, you might try swimming, cross-country skiing, dancing, or biking for a change. Those of you who go to the gym and always use the same cardio machine, on the same program, for the same amount of time at the same intensity would do much better to mix it up. Use different equipment on different days or even alternate machines within one cardio workout. Varying machines can also help you avoid repetitive stress injuries.
Besides physical boredom, another important reason to spice up your fitness regimen is to avoid mental boredom. Studies have shown that people who routinely change their workout programs are more likely to exercise regularly. Yes, initially, it may take a little more thought and a little more time to learn a new activity or a new strength training program but the benefits are definitely worth it.
.
Our bodies are constantly adapting to the physical stresses placed upon them– figuring out the most efficient way to perform an action. If you follow a regular strength training routine, your body will adapt to that program in approximately 4-6 weeks. Although you will still benefit from continuing with that routine, changing to a new group of exercises will challenge your muscles in new ways, speeding up your results.
Adaptation also takes place with cardiovascular exercise. I far prefer cardio intervals over steady state cardio for fat loss but I realize there are some die-hard cardio bunnies out there so...
Runners who follow the same course every run would get more effective workouts by using different routes. Cross training is also a great way to add variety to your aerobic workouts. If you’re a regular walker, you might try swimming, cross-country skiing, dancing, or biking for a change. Those of you who go to the gym and always use the same cardio machine, on the same program, for the same amount of time at the same intensity would do much better to mix it up. Use different equipment on different days or even alternate machines within one cardio workout. Varying machines can also help you avoid repetitive stress injuries.
Besides physical boredom, another important reason to spice up your fitness regimen is to avoid mental boredom. Studies have shown that people who routinely change their workout programs are more likely to exercise regularly. Yes, initially, it may take a little more thought and a little more time to learn a new activity or a new strength training program but the benefits are definitely worth it.
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Tuesday, May 20, 2008
Try It, You'll Like It
I strongly believe that if you're serious about getting results from your exercise routine, you need a solid plan. Cobbling together a training program from magazine articles and exercises you did in high school or college is not the way to fast, efficient workouts.
I've written often about Craig Ballantyne's Turbulence Training program for those who don't have access to Body & Soul and me. I actually use TT and I now base the programs I design on Craig's training principles. Not only does it work but I also recommend Turbulence Training because it's easy to follow. There are some great fat loss programs out there but some of them are overly complicated for the average Joe or Josie.
However, as worthwhile as I know Craig's program is, I understand the reluctance of some of you to buy products sight unseen over the internet (even with a money-back guarantee). If you're one of those people, I have a great deal for you.
Craig just started offering a 21-day trial of Turbulence Training for just $4.95. You get to read through all the info, visit the private TT forums with questions or for support from Craig and other TT members and try the workouts for 3 weeks. If you don't like the program, just let Craig know and he'll refund your money. Only at the end of your 21-day trial, after you've had time to use the workouts, will you be billed for the remaining $35.00 (if you haven't requested a refund).
There's no longer an excuse. For less than an automated car wash, a meal at a fast food joint or fancy drink at Starbucks, you can try out this great fat burning system. Check out all the details here.
I've written often about Craig Ballantyne's Turbulence Training program for those who don't have access to Body & Soul and me. I actually use TT and I now base the programs I design on Craig's training principles. Not only does it work but I also recommend Turbulence Training because it's easy to follow. There are some great fat loss programs out there but some of them are overly complicated for the average Joe or Josie.
However, as worthwhile as I know Craig's program is, I understand the reluctance of some of you to buy products sight unseen over the internet (even with a money-back guarantee). If you're one of those people, I have a great deal for you.
Craig just started offering a 21-day trial of Turbulence Training for just $4.95. You get to read through all the info, visit the private TT forums with questions or for support from Craig and other TT members and try the workouts for 3 weeks. If you don't like the program, just let Craig know and he'll refund your money. Only at the end of your 21-day trial, after you've had time to use the workouts, will you be billed for the remaining $35.00 (if you haven't requested a refund).
There's no longer an excuse. For less than an automated car wash, a meal at a fast food joint or fancy drink at Starbucks, you can try out this great fat burning system. Check out all the details here.
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