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The old belief that using weights makes women big and bulky is outdated and false.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