Many times people completely misunderstand what weight training is and how it works.  The key component of weight training is that it is never static.  You don’t simply come in a perform the same routine day in and out indefinitely.  It MUST have progression worked into it whether it is more reps, a heavier weight, or a more advanced movement.  The ONLY way muscles or body fat levels will changes is if you increase the demand from your current state.  Recycling the same thing over simply maintains what you are.

Here is a lifestyle example:
Complaint: “I work on my feet and perform heavy manual labor for 8 hours per day but I am still heavy.”
Problem: It is either not as hard as you proclaim OR your diet is simply replacing all the calories you burned.
Solution: Not only is it important to work your job, but ALSO add in prescribed daily exercise and clean up the diet to cause a change.  Yes, this is ON TOP of what you are already doing.  And yes, taking the steps and parking farther away when shopping is nice too, but if THIS is your exercise plan you will forever remain frustrated and please come see me so I can slap you into reality.

Training example:
Complaint: “I workout an hour everyday by walking 3 miles and then doing 3 sets of 15 reps in a full body circuit and can’t seem to lose any weight.”
Problem: Same as above, this persons current fitness level is equal to their current body fat level, strength, and cardiovascular fitness… you ARE what you eat and you ARE what you do…don’t like it?  Try some change.

To change try pushing the walking either by: a) walking longer or b) try to run a portion of those miles (to push your fitness level and allow for new challenges in training).  Also, for your ‘full body circuit’ try doing sets of 1: 15 reps with your current weight  2) add weight and perform 10-12 reps  set 3: add more weight and perform 8-10 reps.  But, this change will only work for so long…

Below is a very great article by a strength coach I don’t always see eye to eye with, however THIS article is brilliant!  It will explain to you why you may not be getting what you want out of your fitness routine (and you can apply this to your weight training or cardiovascular exercise programs).

Enjoy this Majuscule!

Don’t Lighten Up!
By Mike Boyle

dog

Every time someone in a social setting finds out that
I’ve worked with PGA golfers, the response is always
the same. “I guess you guys do light weightsand lots
of stretching.” It drives me nuts. One thing I hope to
do over the next few months is tell the truth about
training.

Point 1 – No one ever got better lifting light weights.

Light weight is an oxymoron. A weight should be
appropriate to the goal but, rarely, if ever, intentionally
light. The load should be based on the strength levelof
the person. The reality is if you are lifting a weight ten
times, numbers nine and ten should be difficult. If you
can lift a weight 20 times but choose to do only ten,
you are wasting your time. Period.

Point 2 – The essence of effective strength trainingis
a concept called progressive resistance exercise. This
means that that even if the resistance may be light to
begin with, it should not stay that way.

I go crazy when someone tells me about the routine
they’ve been doing with their eight-lb hand weights.
(P.S. Call them dumbbells. Calling them hand weights is
a dead giveaway that you are clueless.)

pinkweight
‘Pink hand weights’

My first question is this. How long have you been doing
this? Often, people respond with something like, “I’ve
done this three times a week for three months.” The
doctrine of progressive resistance says that the first two
weeks were beneficial and that 10 weeks were wasted.
It’s no wonder people stop working out.

Point 3 – Once you have passed the first three weeks of
training, you should lift a weight that is heavy but allows
perfect form. Be wary, however, of another all-too-common
mistake. When we say the load should be heavy, people
begin to cheat. We are not encouraging cheating. Strive
for perfect technique in all exercises AND progressively
increase the resistance.

girllifter
‘NOT Pink hand weights’

Point 4 – Work on basic strength in basic exercises. If your
trainer has you practicing your golf swing with a dumbbell
in your hands, get a new trainer. Do not wave dumbbells
around and call it strength training. Learn to body weight
squat, learn to do a push-up. Good basic training should
strongly remind you of the calisthenics you used to do in
high school.

Here’s the truth. The secret is, there is no secret. If you
want to hit a golf ball further, you need to get stronger.
You will not get strong lifting a five-pound dumbbell.