Monday, May 19, 2014

Nashville Personal Training | 4 Hang Ups That Kill Results

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I found myself stuck in rut recently- frustrated, exhausted, and unfocused all at the same time.

When this happens, which can be often sometimes, I take it as a sign to step away and do something none-work related.

So I popped on Generation Iron to get refocused. It's a great documentary that inspires self-discipline.


Not saying you have to go lengths they those guys do, but there's something powerful in seeing someone put in the elbow grease and mental toughness to see a goal to fruition.

But I digress..

A lot of us get stuck frequently. It's usually paralysis by analysis- freezing up because there's so much info out there that you don't know what will work and what won't.

If that's you, I'm going to be your little helper and break down a few of the most common obstacles that might be what's standing in your way.

Some clarity.

  1. How often should I train for best (quick) results?”
    I find that 3-4 days a week are optimal- 3 if you're a bit of a beginner and 4 if you're seasoned. To be clear, I'm talking about training for results, not pleasure. If training almost everyday gives you pleasure, knock yourself out. I do it sometimes. However, if you're mainly seeking some specific, body-transforming results, 3-4 days will give you better recovery and muscle development.
  2. How often should I change my workouts?”
    Many of us have been watching the P90x commercial too much and have bought into this “muscle confusion” talk. Muscles don't get confused. It takes a while for them to adapt to a specific workout and stop growing. As a matter of fact, you need some stagnancy with your workouts in order for your body progress efficiently. So don't look over an exerice just because you did it last week. Think in terms of progress. Change by doing more reps, more weight, switching the tempo, etc. Only completely change after about at least 4 weeks.
  3. How long should a workout last?”
    Something I try not to advertise is the length of our training sessions. It doesn't matter. “The workout lasts as long as it takes to get the job done,” is what I say. Sometimes that's 30 minutes, sometimes an hour. I'm not a fan of those fast food, get a lean body in just 20 minutes a week type of plans. However, if all you have is 15 minutes, then it's way better than doing nothing. Yet still, go for the gusto.
  4. How can I burn fat but keep my muscle tone? I don't want to lanky?”
    There are two options here:
    Get outside and sprint. Just fyi, sprinting is running as hard as you can. Don't like running? Try burpees, battling ropes, mountain climbers, KB swings, plyometrics, etc.
    Option 2 is walking. Get in at least 60 minutes of walking with some resistance. You can walk hills, walk wearing a weighted vest, hike, walk holding dumbbells, etc. Do it on an empty stomach.
    A combination of both options is excellent.

And the list goes on and on.

If you have any hang ups don't do yourself a disservice and settle for subpar results by getting confused by training “rules”.

Don't hesitate to reach out if you have any questions.

Let's get better,

-Rickey

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