What I love most about training is watching my clients get results. This can come in the form of weight loss, gaining muscle, fat burning, improving performance in sport and improving cardiovascular conditioning. There are some key factors to getting results once the decision has been made that you are committed to your program. If you have set achievable goals, follow these guidelines get results, and become fit for life.
Consistency means sending a message. Send a message to your body that it is going to work hard. Your body will adapt to the stress that is placed on it. When you sit on your butt, your metabolism has no reason to move fast, no reason to burn calories for you. When you move, your metabolism has every reason to move fast for you to keep up with the demand for energy. If you are inconsistent, you send mixed signals to your body about what to do and results will not happen.
Another important factor is how often you exercise. If you find yourself consistently working out 2 days a week, you probably will not get the results you want. You must send a message to your body that you will be active more often than not. Therefore to get results, you need to have some sort of exercise, whether it’s a workout or a fun healthy activity such as a hike or playing a game of tennis, at least 4-5 days a week.
You have to work hard to get results. But you have to train smart also. That doesn’t mean you have to kill yourself every time you step on the workout floor. Varying intensity is important and you must find a mix of the high and low to get effective results. I see too many people just going through the motions and then saying they “worked out.” Well, that is why they don’t get results. You should have your lighter days and recovery workouts, but you have to push yourself and work hard as well.
Your body will adapt to the stress placed on it. Send a message to your body that it will continue to adapt to different stresses at higher levels. Here is a simplified example. If you run a mile, the first few times it may be difficult to even finish. After a few times though, it will get easier, so you must run a little further, faster or maybe up a hill to stimulate your body to work harder. If you use 50 lbs on a chest press, it will get easy after a while. Try adding more weight, doing 20 reps instead of 15 or changing the cadence. This means if you use a 2/4 count on a repetition, try a 4/4. (4 seconds out, 4 seconds in)
Send a message that you will not do the same thing over and over again. You will have to change what you do to challenge your body to keep getting results. I love to run, but I cross train to improve my cardiovascular endurance and keep my body healthy by changing my routine. I use elyptical machines, take cycling classes, and swim to add variety and stimulate my body to get results. During resistance training, I will mix squats, deadlifts, hamstring curls, lunges (forward and sideways), and step ups, among others to stimulate my muscles to work hard and get results.
To get results, you must have proper rest. Working out tears down your body. Resistance training causes tiny micro tears within the muscle tissue and you need proper nutrition and rest to allow the muscles to heal and grow stronger. Your heart, joints, muscles, tendons and ligaments all become stressed when you train. Listen to your body, and take rest when necessary. This can be in the form of cutting your volume in half for a week, or just taking a full day to rest with no training at all.
Diet is 65% of your results
Proper nutrition plays an extremely important role in getting results. What you put in determines what you get out of your body. You need energy to workout, proper nutrients to recover and healthy eating habits combined with good eating behavior to burn fat and lose weight.
Research and experience have shown that supplementation can improve your ability to get results. Supplements can mean using a multivitamin or supplementing a joint maintenance formula, meal replacements, creatine, glutamine….the list goes on. The choices are endless for supplementation. Educate yourself, and use the proper dosage when taking a nutritional supplement.
To get results, whether it is weight loss, more muscles mass or better performance, you must find the correct mix of every category, not an easy thing to do. That is where good programming comes in. A good program is the right mix of all variables, and sending the right messages for each individual to get the best results possible.