One thing all trainers agree on is that you need to change your workout routines every so often. How often may differ, the general consensus is every 4-8 weeks. And this is not written in stone. Remember our bodies are smart and they adapt to the same stimuli over time, so we need to fool them. I have not found a lot of research suggesting you should change your routine every four weeks or eight weeks, but I can tell you that there are a couple sure signs that it is time to change your routine:
1. Are you getting too bored? Are you able to read People Magazine while you’re training? Hmm, several issues here. Obviously intensity needs to be increased, but try just increasing the weight on some exercises, or go to a higher level on the treadmill.
2. Are you not seeing results? If you are doing the same routine and the scale is not changing or your clothes are not feeling better or you just do not feel you are getting stronger, it is time for a change. (Also remember, you can't out-train a POOR DIET).
If you are a beginner, I would recommend that you do not change your routine until you know the exercises and can do them properly. Once you do stick to your program for four to eight weeks, and then change it up. If you are intermediate or advanced then I would vary it up more often, maybe every three to four weeks.
Other suggestions going forward:
· Change the order of some of your exercises.
· Change the rep scheme.
· Increase the weight on exercises.
· Change the number of times you workout each week – (in some cases LESS)
· Cross Train (boot camp, yoga, Pilates)
How often should you change your workout? Like I said, there are no firm guidelines, but listen to your body, change your workout every month and see how that works for you; you could keep doing the same exercises if they work for you; or you could listen to your body and change when your strength or performance decreases.
When your body is not responding or stops changing in the way that you'd like it to, it may be time for a change.
Here’s a Metabolic Workout LeeAnne did on Saturday, and yes I asked her for a flex at the end!!
Started with
Movement Prep
Moved to stength work
A1) Leg Press 150lbs 3*15
A2) Bicep Curls 12lbs 3*15
B1) Squat & Row with tubing 3*15
B2) DB Bench Press 15lbs 3*15
Metabolic Circuit 45s work 15 rest(more if needed) -rest 2-3 minutes after complete circuit.
2 circuits
1) Reach lunge & press
2) smash ball
3) upper body step-up
4) Valslide Rev lunge
5) Bosu Burpee with press
6) Inverted Pull
7) KB Swing
8) Unders
9) step-up
Saturday, June 27, 2009
Saturday, June 20, 2009
Motivation Part I
Are you confused or feel like you’re running around in circles?
Or maybe you're a little low on motivation and could really use a different approach?
If you don’t have one this may be the perfect time to hire a certified personal trainer for a session or two. That fitness professional will be able to listen to your previous workout and health history, as well as your goals and then design a customized workout for you. It's a great way to get back on track and rededicate yourself to improving your health and fitness.
Whether you are new to fitness or a longtime exerciser who’s just stuck in a rut, everyone eventually suffers from a lack of motivation when it comes time to exercising.
Here are some tips that may help, something to think about if you’re in a rut:
Make working out a priority!
Like I always say, exercise is like brushing your teeth, you do that don’t do? There will never be “the right time,” or a “down-time” in your life that will make working out easy to pencil into your day. You can’t keep saying, “I will start on Monday”.
Start a routine!
It’s easier if you schedule the same days and times every week for your workouts. Make sure to always exercise on those days, even if you have to cut it short due to your busy schedule. Life happens so this doesn’t always work. But hey, we do our best!
It takes 21 -30 days to form a habit, let’s go!
For some of us the beginning is rough, you may feel like you’re dragging yourself to the gym. Others will have the opposite effect and feel like they can’t wait to get there. Eventually you will begin to feel a change within yourself and truly enjoy the satisfaction you take from a good workout.
Get the support of the people around you!
There’s nothing like getting positive words and encouragement. It’s an added bonus if friends or family share your fitness goals. Maybe you can get a workout buddy. A positive attitude will get you to your goals faster and keep you committed. This will also help and serve as a reason for you not to give up. People around you will see the positive changes and will look up to you and may want to experience those same changes. Remember you’re a role model. By choosing to exercise most days of the week you are setting a healthy example for your friends and family to follow.
Start out slow…
Don’t burn yourself out before you even get through the first week. Plan to exercise every other day and then eventually increase that number to 5 or 6 times per week.
Above all, enjoy yourself and realize this is about you and keeping yourself healthy. Like anything else there will be ups and downs, but you owe it to yourself and your loved ones to stick with it and improve your longevity and quality of life!
Or maybe you're a little low on motivation and could really use a different approach?
If you don’t have one this may be the perfect time to hire a certified personal trainer for a session or two. That fitness professional will be able to listen to your previous workout and health history, as well as your goals and then design a customized workout for you. It's a great way to get back on track and rededicate yourself to improving your health and fitness.
Whether you are new to fitness or a longtime exerciser who’s just stuck in a rut, everyone eventually suffers from a lack of motivation when it comes time to exercising.
Here are some tips that may help, something to think about if you’re in a rut:
Make working out a priority!
Like I always say, exercise is like brushing your teeth, you do that don’t do? There will never be “the right time,” or a “down-time” in your life that will make working out easy to pencil into your day. You can’t keep saying, “I will start on Monday”.
Start a routine!
It’s easier if you schedule the same days and times every week for your workouts. Make sure to always exercise on those days, even if you have to cut it short due to your busy schedule. Life happens so this doesn’t always work. But hey, we do our best!
It takes 21 -30 days to form a habit, let’s go!
For some of us the beginning is rough, you may feel like you’re dragging yourself to the gym. Others will have the opposite effect and feel like they can’t wait to get there. Eventually you will begin to feel a change within yourself and truly enjoy the satisfaction you take from a good workout.
Get the support of the people around you!
There’s nothing like getting positive words and encouragement. It’s an added bonus if friends or family share your fitness goals. Maybe you can get a workout buddy. A positive attitude will get you to your goals faster and keep you committed. This will also help and serve as a reason for you not to give up. People around you will see the positive changes and will look up to you and may want to experience those same changes. Remember you’re a role model. By choosing to exercise most days of the week you are setting a healthy example for your friends and family to follow.
Start out slow…
Don’t burn yourself out before you even get through the first week. Plan to exercise every other day and then eventually increase that number to 5 or 6 times per week.
Above all, enjoy yourself and realize this is about you and keeping yourself healthy. Like anything else there will be ups and downs, but you owe it to yourself and your loved ones to stick with it and improve your longevity and quality of life!
Saturday, June 6, 2009
NO PAIN NO GAIN???
No pain no gain? That’s how it used to be with “training” to get results, so they said.
Should you be sore after every workout?
Not necessarily.
Over the last several weeks I’ve worked with some potential new clients and some I haven’t seen for a while. The first week is great for me. It’s where I evaluate where my new clients are now and where they want to be 4, 8, and 12 weeks from now. I use this information to set up a complete weight loss plan and then explain exactly how we’re going to get it done.
Many new clients often ask if they will be sore from their workout the next day.
The answer is whenever you change programs you may be slightly sore the next day. After all, there has been some muscle breakdown. We actually need this to occur so that we can rebuild the muscles stronger and shapelier than before.
To set the facts straight there’s still a myth that you should be sore after every workout in order to get results…
Not only is this completely false, but it is very damaging to your body. Some people come from a bootcamp-style workout mentality and believe that unless they’re in pain, short of breath, exhausted, or near their breaking point that they’re not getting a great workout.
We need to change that way of thinking.
Don’t forget we’re trying to create a healthier, leaner, and more energetic body. Not beat the tar out of you. Yes, intense but a workout you can complete without being carried home……
Fortunately, the research backs me up and proves that excess cortisol created from too hard of a workout program (multiple weeks of soreness and fatigue) is bad for your health. Not only does it lower your immune system function, deplete your adrenal glands, and leave you exhausted, but it actually causes you to gain weight. You heard me………
Apparently too much of a good thing, isn’t such a good thing after all. But then again, if you insist on sacrificing form for more weight or to keep up with a friend, you can’t blame anyone but yourself. Don’t get me wrong – your workouts must be intense and you should be sweating… but there’s a point where you cross the line.
That’s right – overtraining leads to excessive muscle tissue breakdown and slows down your metabolism.
Now this doesn’t mean if you’re extremely sore one day that’s cause for you to take a day off –well maybe. Seriously, overtraining occurs after weeks and weeks of being sore and trying to do too much. Spending more than an hour in the gym may be pushing it. Four to five hours a week of exercise is optimal, any more could lead to overtraining.
Is resistance training a must for you if you want to speed up your metabolism and lose weight? Absolutely, no question. But we have to be smart about it and pick a program that works for you.
Remember train hard and train smart and success will follow!
A Great Program may consist of 3 resitance training days and 3 interval training days. Intervals do not have to be inside on a machine.
here's an example.
30 seconds work 15-30 seconds rest 4 exercises done twice. that's ONE TOTAL.
repeat 2 or 3 times or change the exercises for a great interval -total time 15-30 minutes.
1) BW SQUAT
2) SMASH BALL (NON-BOUNCE BALL)
3) BURPEE
4) SQUAT & CATCH
Should you be sore after every workout?
Not necessarily.
Over the last several weeks I’ve worked with some potential new clients and some I haven’t seen for a while. The first week is great for me. It’s where I evaluate where my new clients are now and where they want to be 4, 8, and 12 weeks from now. I use this information to set up a complete weight loss plan and then explain exactly how we’re going to get it done.
Many new clients often ask if they will be sore from their workout the next day.
The answer is whenever you change programs you may be slightly sore the next day. After all, there has been some muscle breakdown. We actually need this to occur so that we can rebuild the muscles stronger and shapelier than before.
To set the facts straight there’s still a myth that you should be sore after every workout in order to get results…
Not only is this completely false, but it is very damaging to your body. Some people come from a bootcamp-style workout mentality and believe that unless they’re in pain, short of breath, exhausted, or near their breaking point that they’re not getting a great workout.
We need to change that way of thinking.
Don’t forget we’re trying to create a healthier, leaner, and more energetic body. Not beat the tar out of you. Yes, intense but a workout you can complete without being carried home……
Fortunately, the research backs me up and proves that excess cortisol created from too hard of a workout program (multiple weeks of soreness and fatigue) is bad for your health. Not only does it lower your immune system function, deplete your adrenal glands, and leave you exhausted, but it actually causes you to gain weight. You heard me………
Apparently too much of a good thing, isn’t such a good thing after all. But then again, if you insist on sacrificing form for more weight or to keep up with a friend, you can’t blame anyone but yourself. Don’t get me wrong – your workouts must be intense and you should be sweating… but there’s a point where you cross the line.
That’s right – overtraining leads to excessive muscle tissue breakdown and slows down your metabolism.
Now this doesn’t mean if you’re extremely sore one day that’s cause for you to take a day off –well maybe. Seriously, overtraining occurs after weeks and weeks of being sore and trying to do too much. Spending more than an hour in the gym may be pushing it. Four to five hours a week of exercise is optimal, any more could lead to overtraining.
Is resistance training a must for you if you want to speed up your metabolism and lose weight? Absolutely, no question. But we have to be smart about it and pick a program that works for you.
Remember train hard and train smart and success will follow!
A Great Program may consist of 3 resitance training days and 3 interval training days. Intervals do not have to be inside on a machine.
here's an example.
30 seconds work 15-30 seconds rest 4 exercises done twice. that's ONE TOTAL.
repeat 2 or 3 times or change the exercises for a great interval -total time 15-30 minutes.
1) BW SQUAT
2) SMASH BALL (NON-BOUNCE BALL)
3) BURPEE
4) SQUAT & CATCH
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