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What to do when your weight loss slows down or stops

March 15, 2010 by ptpt 2 Comments

So many people start a weight loss program with good intentions.

They start exercising, eating a little better and thinking about the wonderful results they desire.  The initial “honeymoon” phase is exciting.  Workouts are challenging, its fun to do something new and you seem to be changing and making progress to meet your weight loss goals every week!

“This is incredible.  At this pace, I will be looking good in no time!”

Then, after a few weeks of consistent effort, the results come to a halt!  You’re still working out, but you’re not getting stronger and you haven’t lost a pound this week.

What gives?

Our bodies are incredible at adapting to the stimulus that we throw at it.  Initially running 2 miles might seem impossible, but over time our body adapts and learn how to run a couple miles efficiently.  Your body adapts, gets used to running that distance and doesn’t need to change much to run that distance.

Think of it this way.  If you don’t drink coffee and you have a cup around 5pm, what happens?  Odds are you aren’t going to bed any time soon!  Your body isn’t used to it.  If you drink 3 Starbucks everyday and you have a cup at 4pm, you probably don’t notice anything.  Adapting to exercise is very similar.

If you want to change, you need to keep your body guessing.

When your weight loss slows down or stops, you probably stopped challenging your self and making improvements to your lifestyle.

Ask yourself the following questions:

Is my workout always the same?

Am I using the same weights (or running the same distance) I did last week?

Am I focussed when I workout or distracted?

Are my eating habits consistent with my goals?

Have I been consistently working out, eating good foods and sleeping?

Am I letting urgent things in my life distract me the importance of my health?

Odds are, if your results have slowed down, one (or all) of these answers were not ideal.  Take a step back and think about the last week or two and write down a few things that you could improve upon.  What habits are keeping you from making progress and achieving your goals?  Go ahead, write em down.

Next, its time to throw your body a curve ball.  Mix up your workouts by changing the following variables:

  • Change the exercises you do.  Try new movements or activities
  • Change the resistance.  If you use machines, try free weights or cables.
  • Shorten the rest period between sets.  Stop chatting and get to work!
  • Try multiple movements in a row, without rest.  2-5 movements in a circuit
  • Up the intensity!  Push yourself a little harder than last week.
  • Go to the gym focused.  Each day should have a plan or specific goal. Know why you’re there.
  • Change your environment.  Go to a new gym or run a new route.  Try something totally new.

The key to turbo charging your workouts is to stay on your toes and keep your body guessing.  We are all creatures of habit, but you need to keep mixing your workouts up and trying new things.  So, this week try something new and you will be happily surprised by the wave of new progress and excitement that follows!

Filed Under: Blog, Guidance - Coaching - Support Tagged With: American Television, change, Drink, eating habits, exercise, fitness, health, Keep Your Body, losing weight slower, Loss Program, movement, new routine, no results in the gym, Physical Exercise, plateau, plateau in the gym, slowed weight loss, Starting Exercise, The Biggest Loser, Throw, Weight Loss Goals, Weight Loss Programs, Weight Loss Slow, weight loss stop, Weights

Orange County Personal Trainer Reveals 8 Factors to Turbo Charge Your Workouts

September 23, 2009 by ptpt 2 Comments

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No goals, no variety, no intensity!

Here are a few ways to help you change up your workouts to turbocharge your results!

Movements/exercise – Most people always do the same stuff.  They run 2 miles everyday or they use the same machines at the gym or they take the same class for like 2 years.  The bad part is that your body quickly adapts and stops really being challenged.  When there is no challenge, the results slow to a hault and your body stabilizes leaving you frustrated.  What most people need is a new workout and the first place to start is by the exercises you choose to do.  So, switch it up, try new things, use new machines, try not to use any machines, use dumbells, kettlebells, squat, bodyweight exercises, sleds, sand bags, etc. There is a world of possibilities!

chain drag around the block arturoLoad – how much weight are you using?  Has it changed in the last few weeks?  Months?  Are you getting stronger?  If not getting stronger every week, you are probably burnt out and need to change of some other variables.

Repetitions – everyone knows this one. How many times do you perform the exercise?  This one is important.  Most people do 3 sets of 10 reps, but there are a million variations.  Low reps (1-5 reps, heavy weight), medium reps (6-15, medium weight), and high reps (15+, lighter weight).  Most beginners should start with lighter weight, lower resistance and learn how to move properly.  As you progress, get stronger and have more body awareness you can begin to use heavier weights and work in the lower rep ranges.

Sets – How many sets of a particular exercise depends upon your goal, experience and rep range that you a working in.  A basic rule of thumb; the higher the rep range, the less sets you will perform.  the lower reps, more sets.  For example, a beginner may do 2 sets of 20reps, where someone more advanced may do 5 sets of 5.

Tempo – This is one of my favorites!  Most people just lift and drop weights, not paying any attention to the speed at which they lift.  Without getting into to much detail or scientific reasoning, vary the speed at which you lower, raise and hold each movement.  Slowing an exercise down and making it explosive will dramatically change how your body is stressed.  For example, a simple squat to a chair is easy, but squatting down, then jumping is much more difficult.  Start slow, keep good form, develop a foundation of strength, then start experimenting with different tempos.  Your body will respond quickly!
just-tired
Rest – This is another powerful factor.  Most people do an exercise, then talk for 5 minutes, then do another, etc etc.  If you are looking to make significant changes to your body, then you need to pay attention to how much you are resting.  One of the easiest ways to shock your body is to reduce and monitor your rest intervals between sets.  Keep track and only take 30 sec-1 min between sets.  The time will fly by and you will be surprised how much more intense your workout gets.

Recovery – listen to your body.  If you a stressed, tired, have poor nutrition and try to workout 6 times per week, you will not get the results you desire.  In fact, you will probably just end up burning out and falling over.  Make sure to give your body time to recover, at least a day or two each week.  Also use ice, massage and other therapy techniques to help speed your recovery.  Read more about recovery here.

Intensity – This is #1 most important factor.  Do you walk in the gym with purpose, focussed on your goals for that day and mentally ready to work hard and make things happen?  You should be aggressively attacking your goals and focussed on making progress during each workout.

Goals – why do you go to the gym?  Is it some general “wish”, like I wanna lose 20 lbs or get bigger arms?  Those arent bad goals, but they are fague and lack any real commitment or vall to action.  I believe that every goal needs to be specific, measurable, written as if its already occurred, realistic and timed.  For more information, check out our blog on writing goals.

SO, there you have it.  Hopefully you have some new ideas and can go into next week with a renewed vigor and excitment about the changes that are about to occur.  Remember, the best workout for you is a new one!  Shake things up and shock your body into changing!

Innovative Results Personal Training has been voted #1 Orange County Personal Trainer for ’08 and ’09 by FOX LA News.  Schedule your FREE trial today!

Filed Under: Blog, Movement - Exercise Tagged With: 10 Reps, Body Quick, Bodybuilding, bodyweight exercise, bodyweight exercises, CA, gain weight, goals, Heavy Weight, High Intensity Training, Human Weight, intensity, It Change, Keep Your Body, Lightest Weight, losing weight, Medium Weight, orange county, orange county personal trainer, perosnla training, personal trainer, personal training, Physical Exercise, results, strength training, Turbo Charge, weight loss, Weight Training, Weights, workout

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Disclaimer: All quotes are the experiences and opinions of individuals, actual results may vary.

 

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