Not Reaching Goals Quick Enough? Try This!

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Has your progress stalled? Maybe you aren't reaching goals as fast as you'd like? There honestly could be a few issues at play here but what I see most is this: a severe lack of structure in the programming.

What's that mean? How your program or workouts are structured are more important than you know. Did your trainer evaluate you and take note of where you struggle/areas you are weak? And did they apply those to your program? Or did they throw you into a shit ton of stuff? Does your program directly align with your goals?

Issue #1 Has your workout ever told you to do weighted jumping jacks, one legged bosu ball bicep curls or some other odd sounding move? While these moves don't suck, they have a time and a place and to be honest it's place probably isn't in your workout. Do these things make you sweat? Yes. Will you be burning calories? Yes. Does that mean you're reaching your goals? No.

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Here's the thing, just because you're sweating doesn't mean you're working toward what you want. Want to build a booty? Most likely, air squats, jumping jacks and mountain climbers won't get you there. Your programming should incorporate moves that not only are for you and your fitness level, but that help you achieve the proper booty gains you want.

Issue #2

So maybe your program looks like it's giving you what you want, your legs are sore on leg day so you think everything is great. Let's look closer...

Is this program wearing you into the ground?

If yes, read below:

There's a such thing as TOO MUCH work. A lot of programs have an obscene amount of volume (meaning a lot of reps--of A LOT of exercises) . When I first started coaching I sucked. True words, I'd put all the "leg workouts" in one day, and while this achieved a type of result..it didn't achieve the best result or smartest. You could be doing less..and gaining more definition, sculpting those muscles to get the defined look you want. By training very intentionally, ie: not over training the quads (like most people do) and instead focusing on working both planes of the body (AKA:front and back), this would be hammies and quads (this is just one example), it's result would be much greater and your body would be happy. So while you're working one, the other has more time to recover before you hit it again.

Let me say this, volume isn't always bad. In fact volume can be good. I know, did it just make you say "WTF make up your mind??". Volume when programmed intentionally and not as a massacre to a specific body part is good.

Basically, a little done right--you get you some bad ass freaking results. Compared to tearing your about apart.

Bottom line:

1.) Your program should be customized to you and your very specific goals, as well as the way your body currently moves and functions. This is why jumping into fitness classes causes issues for SO many people. These classes are a "one size fits all" approach, no personalization is taken into count. Your injured? Oh well. You want to sculpt your arms? Tough shit. Make sure what you do, is designed for you.

2. A workout isn't a compilation of 10 moves for a body part you want to fix. Your workout should be very intentionally planed. Does it make sense? Is it directly going to move you forward to your goals? Is it smart? Think about that next time you train!

Sample of bad, unplanned workout:

3x50 air squats 3x50 walking lunges 3x20 alternating jumping lunges 3x20 step ups 3x20 frog jumps

See how heavily quad dominated that workout was? Putting our bodies at a huge imbalance by completely ignoring our posterior chain (AKA:back side) , and you just murdered your quads. While some may think that's a good thing--not so much.

Here's an example of a well planed workout:

3x10 kettlbell swing 3x10 barbell bent over row 3x10 push ups 3x10 inverted row 3x20 seconds foot hand crawl

As you can see this was an upper body focused workout, however I still added swings to get a full body movement in. The swings as we know target every muscle group you have and are a perfect option for "cardio". You'll sweat, work every muscle and as a bonus you're even working your core :) Because we did the bent over row (posterior//back), I wanted to add the push up and inverted row to work the anterior//front side. To finish we did a crawl, why? Engaging every single muscle..hello abs!

Have questions? Let me know! Think you need some programming assistance? Email me at strongchicksrock.rachel@gmail.com .