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09/18/2008 Archived Entry: "Real Exercise Newsletter"
Real Exercise Newsletter
By Glen Peavey
Personal trainer of David "The Weezel" (sic) Estrada
"You can't leave footprints in the sands of time if you're sitting on your butt. And who wants to leave butt prints in the sands of time."
--Bob Moawad, Got Muscle Confusion?
A question that Julie and I are often asked by frustrated fitness enthusiasts is "Why have my results stopped? I am doing the same routine as before - what happened?"
This is a common place to end up, usually a few months after starting a new exercise routine. At first your body responds to your routine in lost pounds and gained muscle, then one day your results screech to a stop.
What happened? And, more importantly, what can you do about it?
You may have heard the saying, "When you discover that you are riding a dead horse, the best idea is to get off." This is the perfect analogy for your stale workout routine.
The problem:
Your body has adapted to your routine. Let's face it, when you can do your workout routine in your sleep it's time for something new.
The Solution:
It's time to shake things up, and to apply the concept of muscle confusion. Muscle confusion means that you keep your body guessing by changing your routine. The following are great ways to do just that:
Exercises:
When you know that your routine has lost its effectiveness the first obvious thing to change are the actual exercises. It is important to include every major muscle group in your routine, so be sure to exchange each exercise for one that works the same muscle group.
Resistance:
Do you find yourself always reaching for the same dumbbells or placing the pin in the same notch of the weight stack? Change your weight as well as the number of repetitions performed. If you normally do 12-15 repetitions then increase the weight and do 6-8. The key is to challenge your muscles in a new way.
Equipment:
There are so many different pieces of exercise equipment out there—don't limit your routine to just one type. If you love working with dumbbells but your routine has fallen flat, put them aside and try something new. A little creativity can really jump start your progress.
Style:
So often the training style that we are first taught sticks with us forever. For you this may be the style of doing one set, taking a rest period, and then doing another set. Or maybe you have caught on to the circuit training style that keeps your heart rate elevated throughout the routine. Whatever your chosen style, be sure to change it once your routine ceases to produce results.
Now, don't worry, this doesn't mean that you need a brand new workout every day of the week. In fact, your body will take some time to adjust to each new workout, so it should be done for the appropriate amount of time before results start to slack off.
What is that ‘sweet spot' of time that each new routine should be used before moving on to the next? Well, the answer to that question is as unique as each person reading this.
For some this will mean a new routine every 3 weeks, and for others it will mean a new routine every 8 weeks. Typically the fitter you are the quicker your body will adapt to each new routine.
Muscle confusion plays a big part of the programs that we provide for our clients and it's one of the little secrets we use to deliver fast results.
Want to know more? Contact us today to get started on your own program aimed at achieving your results.
Are You Recovering From Your Workout?
When you perform a high intensity strength training workout you need to take time for your body to recover and replenish itself. HIT is a powerful stimulus that is transformational in terms of what it can do to (for) your body, both inside and out.
The goal is to apply the stimulus, then allow for sufficient recovery. It is during this recovery phase that gains are in fact made. Is your recovery plan optimal? The 15-45 minutes or so after your workout is very important.
Your muscles require glycogen from carbohydrates to fuel your workout. You should consume a meal containing complex carbohydrates at least two to three hours before your workout.
Once you start your intense workout, your muscles' glycogen stores begin to empty. Immediately following exercise, when you’re running on empty, it’s time to refuel those muscles. The perfect post-workout food or drink combines a moderate to high glycemic index carbohydrate with protein in a 2 or 3 to 1 ratio of carbs to proteins.
The higher glycemic index carbohydrate (like a banana or high fructose drink) will be absorbed into your system more quickly.
Protein is also vital for your post workout recovery. Lean protein, like turkey, is good. Or, if you favor supplements, try a combination of whey and casein. Whey is rapidly absorbed by your body, while casein is more slowly absorbed. This is a perfect combination for both short and long-term recovery.
Your recovery "meal" could also be a smoothie, a supplement, or a more conventional meal. Whatever you choose, don't let your window of opportunity close!
Our friends at Froots in Gurnee have a number of great post workout smoothies. I’ve tried most of them and can tell you they taste great!
Veggie Protein Rice
Typically rice is filled solely with carbohydrates, but this recipe loads brown rice with protein. Egg whites, broccoli, celery, mushrooms, onions and spinach mix with brown rice to create a tasty, filling and healthy dish. Top with salsa for an extra flavor kick.
Servings: 2
Here's what you need...
1/2 cup chopped broccoli
1/2 cup chopped onion
1 cup sliced mushrooms
2 diced celery stalks
1 cup raw spinach
1/3 cup chicken broth
2 tablespoons lite soy sauce
1/4 cup long-grain brown rice
6 egg whites
Steam the broccoli until just tender. Coat a medium sized pan with cooking spray, add the steamed broccoli, chopped onion, sliced mushrooms, diced celery, and raw spinach. Cook on medium heat until the spinach has cooked.
Add the chicken broth, soy sauce and rice to the vegetable mixture and simmer until the liquid is gone. Add the egg whites and stir until the eggs are completely cooked.
Nutritional Analysis:
One serving equals: 380 calories, 1.8g fat, 54g carbohydrate, 3g fiber, and 33.1g protein
