Weight Loss & Fitness

3FatChicks on a diet! – Support for diet and weight loss


Do you train furiously in an attempt to get stronger? You might not be looking to become the strongest man or woman in the world, maybe you just want to be able to get through a tough workout or easily pick up your five-year-old.

But what happens when all the hard work and training doesn’t pay off? Are you doing something wrong? Here are some possible reasons why you are not seeing growth and progress:

1. No change

If you do the same program every day for six months, your muscles will acclimate to training. The key: change things. Do the same workout every day for four to six weeks, then move on to a new workout. Whether you change the number of reps, the type of exercise you do, or the type of weight you use, change is for the best.

2. Not enough intensity

When you push yourself correctly, you complete your workout with zero energy remaining. You should be working at an intensity of 70-100%. What does that mean? Suppose you do a set of 12 to 15 repetitions. You should be able to reach 15 on the first set, but no more than 12 on the last set. When you can barely finish your workout with proper form, you know you’re doing it right.

3. Bad environment

Do you train at home? Maybe you’re not doing as much as you should. There’s always that temptation to take it easy when you’re in the comfort of your bedroom or garage. Why not change your environment? You may find that joining a spinning class, working out with a trainer, or jogging at a gym will help you increase the intensity and improve your results.

4. Lack of goals

If you never plan to make progress, you never will. You should strive to increase the weight of each exercise and set specific goals such as “increase the bench press by five pounds in three weeks.” These small goals help you stay focused on the results you want and can help you get stronger faster.

5. Insufficient Recovery Time

Pushing your muscles is important, but letting them rest is just as important. You shouldn’t work the same muscles two days in a row, because that’s how you hinder muscle growth. Give your muscles at least 48 hours of rest, or 72 hours if you’re really shredding them. This will give them time to recover, which means growing new muscle fibers. You also need to eat right, because nutrition is key to muscle growth.

6. Too much time between sets

It may sound silly, but it’s true. When you train, you only need to give your muscles 30 to 45 seconds of rest between each exercise. Don’t rest too long. Use a stopwatch to help you move from exercise to exercise.

7. Poor technique

Poor technique will not only increase your risk of injury, but it will also decrease your results. Maintain the appropriate form and ensure that you are only using the muscles involved in the exercise. Adding more weight may not be wise if you don’t have the right form.

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