I recently asked my Facebook friends if they were exercising? members of gyms? Runners? Or doing any form of activity
A yes to any of these is a good start, getting off the sofa is something to be proud of but it’s just that…
To lose weight, to get fit, to make wholesale changes to your body takes a whole lot of effort…maybe more than some people realise (but that’s a whole blog of its own)
But not only does it take effort…it takes continued effort…..and continued effort doesn’t just mean doing the same thing over and overblog
Because the same thing gets easier the more you do it
I see the same people doing the same thing week in week out in the gym, same level on the cross trainer watching homes under the hammer….never changing body shape, not sweating, having a chat with the staff member as they walk by, either wondering why nothing has happened yet or just content with staying the same
Continued effort means pushing yourself to improve every time
If you aren’t challenged you won’t change
You have to give your body a reason to make those improvements, send a signal requiring adaptation to those harder demands being placed upon it.
Commonly known as the Principle of Overload
So HOW do you make those increases in intensity that will drive you to a better you
It’s pretty easy really, I’ve put together some tips to help…implement at least one of these strategies for each type of exercise and you can only improve!
Increase the gradient of your walk/ run – go UPHILL MORE..it’s harder than the flat
Increase your speed – if you walk/ run/swim/bike/row or anything where you move yourself just increase the speed at which you move for the same time
Or try doing the same distance QUICKER?
Instead of just doing steady state cardio ramp it up and get doing intervals….YES it hurts but guess what you can finish sooner AND it gets much better results
Use a machine you aren’t good at, something you find DIFFICULT!
Increase the amount of reps you do – which should lead you to ….
Increase the weight you lift
Use free weights instead of the machines
Switch up those isolation exercises for some big complex moves – so squats instead of leg extension….*see further down for explanation
Slow the reps down to a really controlled pace, sounds easier…try it. Try a 4 second tempo on your reps, both up/ down or in/out
Decrease the rest between sets and between exercises. Wear headphones in the gym and don’t speak to anyone…this will certainly reduce the amount of time chatting between sets and exercises!!
Listen to your OWN music when you train, the stuff that drives you…not that drives you mad!
Record your workouts so you know what you have done and what’s next in the plan
Have a goal, a target and have a plan to get there
Train with a gym buddy, there’s nothing like a bit of friendly competition to up your game
Join in a group session….as above but with more people and strangers you are even MORE inclined to work harder.. DONT HIDE AT THE BACK!
These are a few ways to up your game which will certainly improve your fitness, improve your health and go towards any weight loss targets you have.
Not just that but it helps to motivate you, to focus you and to keep you going when you may just have lost interest, got bored or plain just not seen any results.
Some of the above require some help, so if you have been working out for a while now but a few things i said you haven’t heard of then get in touch for help, ask me a question or get help wherever you train
Once you have a plan, know what you are doing, how you are going to progress and know how to do it safely there’s no stopping you!
And Remember –
myfitnesspro – personal training in Epping, Theydon Bois, Loughton, Chigwell, Buckhurst Hill, Highams Park, Chingford, Woodford, South Woodford, Grange Hill, Woodford Bridge, Wanstead, Leytonstone, Walthamstow, Stratford, Bow, Mile End, Victoria Park, Canary Wharf, Canning Town, Docklands, E1, E2, E3, E4, E5, E8, E9, E10, E11, E14, E15, E17, E18, IG7, IG8, IG9, IG10 and all areas in between.
For fat loss, toning, strength, muscle growth, rehabilitation, nutritional advice and general well-being.