Lift like you mean it. What am I talking about?
Don’t just go through the the motions, lift with purpose!
If you are not getting results from your weight training sessions it may be many things. I’d like to touch on a few that might help you to reach your goals. For most of my clients that means getting stronger and leaner. Obviously, your diet plays a huge part. Let’s put that aside for a moment, assuming you are eating healthier than you ever have. You’re drinking 8-10 glasses of water a day, and cutting out processed foods and sugar. You are working out pretty hard with weights three times a week and still don’t see the changes you would like. Maybe you have lost the weight but the tone you desire is still not happening. Here are a few tips you may not have thought about, that I am hoping can help you.
- The Mind-body connection matters when you train. If you are not present, you are not working as hard as you could. If you are thinking about something else or talking through your whole set, you are cheating yourself. I always tell my clients which muscles they are working with every exercise. Then I tell them to focus on that muscle. Clear your head of everything else. It is a form of meditation! If you focus on contracting the muscle that you’re involving, then you can get a better result. Good news! This is not difficult, it just takes focus. Here’s an example: As you’re working out, actually picture your muscles contracting as you move through an exercise. Doing a squat for example. Imagine your glutes contracting as you push the weight up and lower it down. Same with doing a bicep curl, imagine the bicep muscle contracting and lengthening as you lift the weight up and down.
- If you can perform 10-12 repetitions of a weight-lifting move without feeling fatigue, bump up the weight! Your last 1 to 2 reps should be tough and challenging, but always done with proper form. I tell my clients to take it till failure, but when you lose your form you are done. Pushing yourself to failure will help you get the results you are looking for!
- Don’t go fast! Yes there are multiple techniques you can incorporate, but in general weight training should be done slowly. I like going slow on the eccentric phase and faster on the concentric phase to mix it up but never really fast holding weight. Controlled and with intent!
- Take 48 hours to rest muscles between intense workouts. You can take a walk, bike or swim, something less intense. I like to give clients split routines if they want to work out everyday, so they work different muscle groups. Let muscles rest and heal in between weight training sessions to get maximum results. Rest is needed to allow for recovery and prevent injury, so train smart and the results will come.
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