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Why are you not getting Results: Living Well iHealth
Why are you not getting Results:
by admin Sep 8, 2015 Active Recovery, Nutrition
Success in the gym, as with most things in life, comes down to mastering the basics. What most people tend to neglect when they get beyond their first 3-6 months of a fitness program are 3 main factors that contribute to their lack of progress:
Re-establishing a new baseline- Dependent on your goals; Fat-loss, 5K time, Muscle-up, or a competition of some kind you should get (3) metrics
InBody Scan- will give you your specific measurements on how much muscle and body fat you have in addition to educating you on what your base Metabolism is.
Setting up Performance Goals vs. Behavior Goals- Setting up weekly objectives that are based on the micro tasks that will lead to success leads to long term succeess ie: working out 3 xs a week, prepare meals every Sunday, and/or work on butterfly pulls every Tuesday and Thursday. Performance goals tend to be demotivating when not met in time vs. behavior goals tend to be easier to jump back on track when you fall off the wagon
Having a support system- Teaming up with someone who can hold you accountable always helps be it a coach, workout partner, and or facebook group/friends.
Are you overtrained or underfed-sometimes more isnt better;
What does your weekly split look like? I usually recommend that walking before you run. Working out 3 days a week with one day in between can work for the average people during the first 4-18 months. 12 months on I would probably recommend 2 days on 1 day off or 3 days on 1 day off. Now on the days off doesnt necessary mean you dont workout. You may do what we call a recovery WOD (workout of the day)
Its hard to get the work in and the results you desire when you are chasing bad nutrition with workouts- Getting Your InBody Scan will help you determine what your daily Macro-nutrition (Protien, Fat, Carbohydrate) intake should be based on your lean muscle mass and daily activity level. Your InBody Scan in combination with the myFitness Pal app can help you determine your daily nutrition and give you realtime feedback. Feeding your Muscles and not your Fat can have the biggest effect on your fat loss goals and even your performance goals. If you dont have enough gas in the car why would expect to get to your destination.
Learning how much protein, carbs, and fat you need to be eating on a daily basis can have the biggest effect on your fitness and health goals.
3. Stress eats your muscle and can leave you fat, tired, and sleepless.- When I mention stress, most people think family, work or money. But two stresses that most people dont take into consideration is sleep and injury prevention. The Stress hormone, Cortisol if left unchecked will lead to increased muscle soreness, increased body fat, and prevent you from getting a good sleep.
The average person needs 7-8 hours of sleep. Studies have shown if a person gets less than 6 hours of sleep they can increase their chance of injury and it can prevent normal muscle recovery.
Taking care of tweaks and muscle weakness when they are small insures that they turn into bigger ones down the road. Anything you can do to decrease your chances from getting injured and being forced to take time off will prevent you losing your progress and going backwards.
PT 3: The Ideal Womans Body Fat Percetage
PT 2: The Ideal Mans Body Fat Percentage
Is High Intensity Interval Training making you SMARTER?
Why are you not getting Results: