Stuck for Results? What to do about it
Training has been going strong over the past few months at FitterFaster. Everyone has fully embraced the 3 week periodisation cycle. It starts with MetCon week where we use higher repetitions of each drill . We also include more high intensity cardio focused drills.
Meltdown week follows in which we choose slightly heavier weights, drop the repetitions and use more resistance drills than MetCon week. We also do about a 50/50 split of cardio intervals and resistance training.
The final week in the cycle is Afterburn week. Afterburn is the week where you choose the heaviest weights you can manage for each set. Repetitions are dropped right back and rest periods are a bit longer too to allow you to keep using the same weights throughout. We do a bit less cardio, but each interval set is to be performed at the highest intensity possible.
For each of these phases, you have to give your best effort. It’s one thing to do a training session and just ‘go through the motions’, and another entirely to keep pushing even when it starts to hurt or you feel like you can’t do any more.
I’m not talking about pushing through any kind of injury or joint pain here. Its always important to stop straight away if you feel something is not right. However, you have to give your best effort at all times. Keeping on going till the last rep is done or the time keeper yells ‘rest’ will yield the best results-no doubt about it. Don’t just give up when it starts to hurt.
So, a checklist of actions you can take starting today to get better results:
Do more reps or use a heavier weight than ‘normal’ when training-and keep going after it starts to hurt. In other words, up your intensity. Do this at every workout and you’ll notice that the amount of effort required to do the new number or weight becomes less. You will get stronger and you will start to notice that muscle tone that you all seek. That’s when its time to up your weights again.
Eat a healthy, nutritious diet. Surprise, surprise, you knew this was coming didn’t you. For those who are new to FitterFaster, check out my website for heaps of free info on this www.fitterfasteronline.com. You can also check out these past posts:
Here’s a quick recap of your main nutrition ‘tricks’:
- Cut out grain foods from your daily diet-grain foods cause inflammation in your body. Even if you’re not ‘allergic’ to grain foods, you will be sensitive to them as all humans are. These are keeping or making your store extra body fat (THIS IS NOT THE SAME THING AS CUTTING OUT CARBS! DO NOT CONFUSE THE TWO DIFFERENT ISSUES)
- Eat a good protein source at every meal or snack. That is, 4-6 times per day. Good choices include: chicken, fish, eggs, lamb, beef, other game, low fat cottage cheese (limit once per day), other seafood.
- At every meal or snack, that is 4-6 times per day, also include fruit and/or veggies. LImit fruit to 2 serves per day if you’re trying to lose bodyfat
- Eat at least 3 meals per day eat of good fat sources such as: nuts, seeds, avocado, flaxseed products, oily wild caught fish (also counts as protein)
- Weigh and measure foods till you’ve got it down pat. Even then, go back to remeasuring regularly for a day or two as it is surprisingly easy to increase portion sizes without realising it. This is important if you’re trying to lose body fat. Not so much if you’re in maintenance mode and are making good food choices daily.
Increase your training frequency or alternatively, back it off for a week if you are training daily (or almost daily) already. The minimum required number of sessions for clients at FitterFaster is 3 per week. If you’re training really hard at these sessions, increasing your output often, and not missing sessions this will give you great results. Any less, and you’ll be disappointed.
If however, you feel like you’re stuck at a certain level, an increase in frequency can yield good results, even if you do it for just 2-3 weeks at a time. You could attend extra FitForce, Box Out or PeakFit sessions, or you could add Home Workouts. Either way, you’re going to see a difference if you increase frequency. Try this for 2-3 weeks and then back off for a week or two to your normal routine. Cycling this way will allow for great recovery. Remember though, within each training session, you need to be putting in your best effort.
So if results lately have been slow coming and you’ve already got all of the above covered, what can you do?
- Recheck the above points first. Are you really eating properly every day-not just for a few days or a week and then wondering why nothing is happening? Are you really putting in your absolute best effort, or are you going through the motions at times and doing just the minimum to ‘look’ like you’re working hard?
- Do you really have more fat to lose? Are your goals realistic? If you’re not sure, talk to me. Call, email or text me any time and we can discuss your goals and your PLAN OF ATTACK.
- Get on track 100% and do it for more than a week or two. If you’re following the plan, the results will come, you sometimes have to be patient especially if you’re almost there!!
Don’t forget to contact me any time if you need some extra help. I can answer any questions or do you a new nutrition plan to get you back on track.
Putting your health and fitness first is part of the FitterFaster philosophy of No Excuses-Just Results.
Whether you’re a pregnant mum who has never exercised before, a teenager who has never been interested in sports, a super fit athlete wanting to improve your game/sport or someone who wants to look their absolute best by losing body fat or with get that lean, ripped look, I will hold you accountable to the goals you set for yourself.
So what do you want to achieve going in to 2014? Complete a fun run, improve your blood pressure, lose body fat, gain muscle, improve injury risk, just be fit?? Set you goals and contact me today