Faster Results From Your Workouts

It is one of the great frustrations of a fitness journey…

You spend hours and hours in the gym working out but your progress has come to a grinding halt.

You are stuck and you just can’t seem to break past that barrier…

mad-at-scale1

Before you give up and and go shopping for bigger clothes try a few of these tips to break past that plateau!

1.) Grab Those Weights!

If strength training is not in your fitness plan you are missing out on major progress.

The old belief that using weights makes women big and bulky is outdated and false.

Muscle is metabolic. The body will burn approximately 5 more calories for each pound of lean muscle added. That is significant…If you are still worried that lifting weights will make you all big and bulky…don’t. We figured that out in the 90’s…

women-lifting-weights

2.) Forget long boring treadmill workouts…HIIT ( High Intensity Interval Training) is the only way to burn massive amounts of fat.

Numerous studies over the past 25 years have all yielded the same result…

Workouts that consist of short intense bouts of exercise followed by a slow recovery time and then back to high intensity work burns more fat in less time.

If you are still doing 30 minute jogs on the treadmill or elliptical…stop the madness!

3.) Stop Doing THE Workout!

You know what I ma talking about. We have all  seen people do the same exact workout routine for as long as you can remember.

The same exercises in the same order with the same weight!

What most people don’t understand is that the human body is the most amazing machine ever…

The body’s sole purpose is to adapt…that is what increased muscle mass is…

It is the body adapting to an overload. However once the body starts adapting to that overload there will be no further response.

The only way to continue to see progress is to constantly change the variables. Change your workout at least every 3 weeks. Change everything. Change the sets, change the reps and intensity. Forget 3 x 8 with moderate weight. Try 5 x 5 , 6 x 3, 8 x 2. Just adjust the weight accordingly.

4.) Follow A Nutrition Plan That Is Right For You And Your Goals.

Nutrition plans are not one size fits all. Every person has a unique situation and different goals.

Low Carb? Paleo? Gluten Free? it goes on and on.

It is not as complicated as many of the advertisers would have you believe.

Just keep your protein intake at around 1 to 1.5 grams of protein per pound of bodyweight and get rid of the bread and sugar and replace with vegetables.

The other thing is you have to be prepared. Cook your meals in advance for 3 to 5 days. It is by far the best way to keep your eating on track.

Not having food prepared ahead of time will always lead to a fast food window or gorging yourself because you missed meals and were starving.

One hour a week preparing meals can make a huge difference in your long term goals.

5.) Hire An Experienced Personal Trainer.

I know, I know. Of course I would say this, right? It is just a fact, people who work with qualified trainers see faster and safer results. A knowledgeable trainer will know which pitfalls to help you avoid and design a fitness plan that will work best for YOU.

Many of my most successful clients were not beginners. They had been working hard for years to reach their goals. They just needed help to break through that plateau and realized the value of hiring a professional trainer.

There you have it. If you follow these 5 tips you will start seeing results  at a much faster rate.

As always feel free to e-mail me brian@bdjfitness.com for any of your fitness and nutrition questions.

5 Reasons You Aren’t Seeing Results In The Gym

I know.

You spend hours in the gym 6 days a week…

I get emails everyday from desperate and frustrated people looking for a solution to a very common problem…

Not seeing results from your workouts.

It is frustrating I know.

You are only eating 1000 a day and taking your magic potion pill everyday just like the lady on the internet told you to.

You are doing 45 minutes to an hour of cardio on your favorite cardio machine everyday.

You do the same circuit of machines and 100 crunches…EVERYDAY!

 

You are frustrated.

You are tired.

You are hungry.

You feel like you want to rip the stuffing out of a toybox full of Care Bears…

It just isn’t fair…

Well relax…

And for the love of everything holy!

Spare the Care Bears…

carebears

Get ready to smile again…

Smile because I have the answer to your most pressing question…

What am i doing wrong?

Well here it is…in black and white.

top 5 reasons you aren’t seeing results from your workout.

1.) You are not eating enough.

That’s right. You are probably eating only once or twice a day. It would seem that if you want to lose weight you should just eat less, right?

Not always. The body starts slowing down if your total caloric intake falls too low. This results in increased fat storage…which is not the goal.

2.) You are doing too much cardio.

When I say cardio I am referring to long, slow paced workouts on the treadmill or elliptical. The idea that hour long sessions on the treadmill burns fat is a myth. Actually going longer than 20 minutes increases cortisol (the stress hormone) production which promotes fat storage.

3)You are doing the wrong workouts.

If you are getting your workouts from fitness magazines and social media posts you are going to hit a plateau pretty quick.

These are usually cookie cutter one size fits all workouts that are based on outdated sciences or just someone’s randomly thrown together workout.

4.) You are listening to the wrong advice.

I am not referring to the magazines or websites. I am talking about taking fitness and nutrition advice from friends, spouses, other people at the gym.

While these people are well meaning, they may just be regurgitating information they read in magazines or saw on social media. You don’t want to trust something as important as your health and fitness to the latest broscience.

5.)You are doing the same workout over and over and over again.

Most people I see in the gym have what I refer to as a default workout. I have seen people do the exact same routine for years at a time.

The human body is meant to adapt. In order to continue to get a response, we must constantly change the stimulus for effective results.

Now if you are doing any, or all of these don’t panic.

Do not beat yourself up.

You must understand that the confusion is what makes it possible for the savvy marketers and snake oil salesman to take advantage of you.

They take a little bit of science and a whole bunch of clever wording and make you believe they have the cure in a bottle, powder or a pill.

If it were that easy I’d be selling magic instead of working day and night to get people in great shape.

However I am happy it isn’t real.

I feel blessed to make a living helping great people sift through the myths and lies.

It is rewarding to show people that having that lean muscle and flat stomach is not only possible, it is unavoidable when you follow a simple effective plan.