We all want RESULTS.
There are several components that go into play when it comes to weight loss, improving energy, increasing strength, etc. We’ve narrowed them down to 4 steps (or components if you will) that will guarantee REAL RESULTS.
1. STRENGTH TRAIN
If you’re new to working out, haven’t worked out in a long time, or just lacking motivation, hire a professional to help you build a strong foundation. Not only will they guide and teach you how to properly train, they will hold you accountable, and who doesn’t need that? As trainers ourselves, we always see people come into the gym and just seem so lost. They aimlessly walk around from one machine to the next with no kind of “structure” or plan. Their form at many times is off, therefore without the proper technique, they aren’t getting the most benefit out of the exercise, and are risking hurting themselves in the process. Everyone should be strength training, so don’t be afraid to ask for help! Benefits include: Increase lean muscle mass/definition, Fat loss, Improved Body Composition, Increased Metabolism, and Increased strength/mobility/stability which can decrease the risk for injuries.
2. RAMP UP THE INTENSITY
Aka, Lift heavy and perform HIIT (High Intensity Interval Training) REGULARLY! On your strength training days, have a couple of your first exercises (compound movements like squat/deadlift/bench) be in the 6-8 rep range. This will cause you to increase that weight and lift heavier, focusing more on strength, than you would in the typical 12-15 rep hypertrophy range. And focus on progression. Each week or so, increase that weight a little bit and as you get stronger keep increasing/change up reps/sets to keep you moving towards getting stronger. Then move on to some accessory work (think walking lunges, lateral raises, pushups, etc) in the 12-15 rep range at a lighter, but still challenging weight.
Throw in some HIIT a few times a week. This could be something like incline sprints on the treadmill, intervals on the rowing machine or stair master, pushing a prowler or flipping tires. Perform an interval of 20-30 seconds of HIGH intensity work, then rest 30-90 seconds. Then repeat 15-20 minutes. Make sure you really go intense so you really have to take that recovery period. HIIT has so many benefits because your heart rate stays high post workout and you burn more fat even after you finish.
3. GET MORE SLEEP
You should be getting 7-8 hours a sleep a night and no less than 6-7 hours per night. This is SO important! Lack of sleep is going to throw everything off. Your strength will start to decrease, you’ll have a harder time staying on track with nutrition, and your immune system will begin to suffer. Not the results you want, right? If you are struggling with getting to bed at a decent time at night, you may have to start saying no to some events that keep you out late, or vow to turn the tv off by 9pm every night. Whatever you have to do, DO IT. Just like anything else, you have to make this a habit and give yourself REST so you can CONQUER your goals!
4. COUNT YOUR MACROS
I’m not saying this is the only route you can go down, but I will say it’s one of the BEST. Why? Because it’s backed by science and goes off of how your body functions. Instead of diets that cut out certain food groups and restrict, restrict, restrict, flexible dieting, aka counting your macros is everything BUT restrictive. We all know by now that restriction leads to binging or overindulging or just flat out giving up because if we’re honest, it’s not maintainable forever. Counting your macros (protein, carbs, fat) gives you the flexibility to make your own food choices, eat out, and still attend social events. You just have to be smart about it and be strategic. Also, not only will you feel better and more energized because you are filling up on the right ratio’s of nutrients for YOUR individual needs, you will greatly improve your relationship with food. Need some help? That’s what we’re here for! Contact us.