There is nothing quite as frustrating as seeing your results fizzle out.
This is a common place to end up, usually after a few months on the same exercise routine. In the beginning your body responds to your routine with lost pounds and gained muscle tone, then one day all results screech to a stop.
Why does this happen? And, more importantly, how can you prevent it?
Your muscles adapt quickly to any repetitive routine. Remember that the definition of ‘insanity’ is to do the same thing over and over while expecting different results. This holds true for your workouts.
When your results stop, it’s time to do something new.
The problem: Your muscles have adapted to your routine.
The Solution: It’s time to apply the concept of muscle confusion.
Muscle confusion is a way to keep your body guessing by changing your routine.
I have good news – the following 4 strategies are guaranteed to crank your workouts up to the next level and to deliver better results.
Strategy #1: Use a Drop Set
Drop sets are often used to fight off exercise plateaus. This technique is great for increasing muscle strength, endurance and for adding to the cardiovascular benefit of your workout – which results in more fat burn.
This is how to do a drop set: When you perform an exercise to exhaustion, don’t stop there. Drop the weight by 80% and do another set.
You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set. Use this technique only once or twice per workout, on the final set of the exercise.
Strategy #2: Focus on Negatives
Each time that you do a weight lifting repetition you are using three types of strength.
Positive strength: lifting the weight.
Static strength: holding weight in a contracted position.
Negative strength: lowering the weight.
Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of each repetition is just as important as the positive portion, possibly more important.
Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.
If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.
Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.
Strategy #3: Use Active Rest
Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don’t waste precious minutes with long rest periods.
While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Do one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.
High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they’re straight and you’re in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you’ve done both legs, jump straight into a squat.
Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.
Strategy #4: Modify the Exercise There are certain exercises that are considered ’staples’ in the gym.
The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…
While you shouldn’t throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:
Squat on a Bosu ball or balance board.
Place a weighted bar across your shoulders and do walking lunges.
Use an exercise ball for chest presses instead of the bench.
Do a full squat between each repetition of shoulder presses.
Do a shoulder press between each repetition of bicep curls.
Transform From “Before” to “After”
Have you ever seen a really impressive “before” and “after” photo on a weight loss product?
Well, there’s something that the diet industry doesn’t want you to know. There is more involved than just the diet product, and it’s the same across the board.
Look into the eyes of any person in their “before” picture and you’ll see that they are deeply disturbed. The body they have is no longer in sync with the body they are able to accept.
They changed the body that they accept, and became disturbed.
Now look into their eyes in the “after” picture – see the sweet satisfaction? They now live in the body that they decided they could accept. What an amazing feeling that is.
Why are you still living life in your “before” body?
Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, your knee injury from college.but ultimately you have the body that you accept.
I’m going to repeat that so it will really sink in.
You have the body that you accept.
Transform from “Before” to “After”
You may not realize it, but you already posses everything you need to transform your body, and it all starts with taking responsibility for the body that you have today.
You are in your current shape because, until this moment, you’ve been OK with it.
Oh I know you aren’t thrilled with it, and you even talk about losing weight and getting fit – but you haven’t changed what you’ll accept.
Here’s how to transform your body in 3 steps:
Step One: Feel Disturbed
It has been said that emotion creates motion. This is essential when it comes to personal transformation. Just like those folks in the “before” pictures, to transform your body you must first decide that you can’t live another day in the body you currently have.
Get your emotions stirred up. Make a list of all the reasons that you’re ready to lose weight and get fit. Get disturbed.
Step Two: Decide What You Want
Without clarity you’ll never get where you want to go. Now that you’re disturbed with the body you have, decide what the body you can accept looks like.
Think in concrete and specific terms. Just like the captions under ‘before” and “after” pictures – “Shannon lost 50 lbs,” “Matt lost 8 inches from his waist,” “Catherine went from a size 20 to a size 4.”
Get a clear picture in your mind of what you’ll look like in your “after” picture and decide what the caption will read.
Step Three: Take Action
The time spent between your inspiration (now) and taking action determines whether you will succeed or fail. Don’t allow yourself to get stuck between inspiration and action – there is always something that you can do immediately.
Take action by emailing or calling me now to set up a fitness consultation.
I am here to take you from your “before” picture to your “after” picture. What will your “after” caption read?
Get Disturbed
You have to get disturbed with your current shape before you’ll take the action needed to transform your body. How do you get disturbed? Try these:
Go shopping for a swim suit
Try on all of your “skinny” clothes
Look at old pictures from when you were in better shape
Go to the doctor for a physical
Healthy Recipe
Salmon and Broccoli Scramble
Salmon, broccoli and egg whites combine for the perfect protein-packed breakfast. Add a side of avocado for healthy fats and a serving of fruit for a delicious start to your day.
Servings: 2
Here’s what you need…
1 teaspoon olive oil
1 cup fresh broccoli, cut into small pieces
5 egg whites
8oz grilled or smoked salmon, separated into small pieces
dash of salt and pepper
Nutritional Analysis: One serving equals: 225 calories, 7g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein.
Motivate your friends, family and co-workers! Forward this newsletter.
Find Your Motivation
Motivation comes from having a goal. What is your goal? Why do you want to get into great shape?
Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner’ or ‘Look more attractive.’ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.
Here are some possible motivators…
I want to have more energy to keep up with the kids.
I want to improve my health through weight loss to extend and improve my life.
I want to lose 15 pounds before my vacation.
I want to restore my confidence to wear sleeveless shirts.
I want to regain my figure to impress and attract my significant other.
Reduce Your Sodium Intake
The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day – or 1,500 mg if you’re age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease.
According to Dr. Gary Null, [e]xcess sodium in the diet causes the body’s tissues to retain water, which can lead to edema. This excess of fluid can lead to inflammation of the connective tissues in the joints, which inhibits motion and causes pain similar to that of arthritis. Once the inflammatory process begins, you gradually lose full mobility in the ankles, wrists, knees, elbows, and other joints. By lowering the salt content of your diet, you can avoid the strain that too much salt puts on the body. Beware of soy sauce and miso, by the way, because they’re loaded with sodium.
You can learn how to regulate your sodium intake by being able to recognize foods high in sodium. The following list consists of some of foods high in sodium:
Lunch meats
Sausage
Dehydrated foods
Crackers
Canned vegetables
Canned Juices
Most cereals
Luncheon and cured meats
Cheese
Salted snack foods
Improve Your Fitness Mindset
Do you have a winner’s mindset when it comes to your diet and exercise? Probably not.
What does a winner’s mindset look like?
The answer? – Change your thinking from unrealistic TV Diets which are forcefully sold to make creators rich, to a mindset of eating the right foods continually. Eating Healthy is a lifestyle choice, not a fad which comes and goes. Let me say that one more time so it sticks. Eating healthy is a lifestyle.
What comes with a mindset of eating right?
*Always, and I mean always read the nutritional value on foods you purchase. This truth alone will help you lose weight drastically.
*Don’t ever think that eating less will make you lose weight, you are starving your body from essential nutrients, and you will end up catching up next meal. Eat quality foods.
*Watch the oils you use in your foods, canola and olive oils are great.
*Never skip breakfast, your body is like a car. The food you fuel it in the morning helps you get started and running for the rest of the day.
*Stick to the essentials – Breads, Cereals, Vegetables, Fruit, Nuts etc.
Move It or Lose It
Do you have trouble climbing stairs?
Do you become winded when you are playing with your children?
Do you spend time searching for the closes parking space?
Did you know that by performing simply acts during the day such as parking at the farthest point in the parking lot, taking the stairs, and walking throughout the day can greatly improve your health?
Lack of exercise is one of the factors that is causing our obesity rate to soar. Most people believe that obesity is caused by overeating but this is only a small part of the problem. Inactivity causes the body to burn few calories and the metabolism slows down dramatically. As the body’s metabolism slows down, fat starts to accumulate around the muscle fibers. Then muscle is incapable of burning fat at the same rate.
The solution to the problem is to start exercising when you exercise you keep fat deposits from forming. You should also incorporate weight training into your exercise program because it helps to build lean muscle. The more lean muscle you build the more fat you will burn. In addition, making adjustments to your diet will help you to maximize your effort.
Just think how great you will feel after losing excess weight and improving your health!
Couch Potato Workout!
If you are a devout couch potato, and you love vegging-out in front of the television, then commercial break exercise bursts are right for you. While you are watching, do some curls with five or ten pound weights. When a commercial comes on, get up for a burst of intense exercise. Do some sit-ups, push-ups, jumping jacks, or crunches. Get your heart rate up. When the show comes back on, you can go back to the light exercise. Continue the cycle throughout your shows”| every little bit counts! You will hardly realize that you are getting a workout.
Tags: muscle confusion