The Dreaded Plateau

Plateaus are something you’ll have to contend with from time to time. It occurs when your body no longer responds to the exercises that you are doing. This is one of the main reasons why people don’t succeed in their fitness journey. They see the results diminish, so they stop working out. But you can avoid this pitfall by consistently switching up your workout routine.

If we are doing the same exercises day after day and start to see results, the natural inclination is to keep doing the same routine until you get to your goal. The only problem is, the body doesn’t work that way. The body adapts to what we give it. Although it seems counter-intuitive to change a workout program that is working well for you, this is exactly what will take you to the next level.

To sign up for The Gym, call us at 801-934-3975.

Time and Intensity

My general rule of thumb is forty minutes of weight training and twenty minutes of cardio.1 The changes you make in the routine are through varying the exercises and intensity. Increasing intensity—how hard you work your body in a given amount of time—in your workout program is important if you want to see results.

You should not be working out longer than 60 minutes unless you are extremely advanced in your fitness journey, or are competing in certain sports or marathons. If you are going for normal health results, progressively add more work within that 60-minute time frame to get your body to respond. You do this by increasing the intensity of exercises over time: from walking to jogging to running, from a flat surface to a steep incline, and by using resistance
training sets like drop sets and super sets that really challenge the muscles. But remember that you should only be increasing your intensity in small increments.

To sign up for The Gym, call us at 801-934-3975.

General Concepts

Nutrition

Nutrition is eating a balanced diet of nutrients to achieve your fitness goals. This is done with a focus on eating the macronutrients—protein, carbohydrates, and fats—while also eating nutrient-dense foods in order to increase energy, maintain a healthy body weight, and live a life full of vitality.

Resistance Training

Resistance training is the use of resistance in the form of body weight, weighted machines, dumbbells, barbells, etc. Resistance training will help increase lean muscle tissue as well as flexibility.

Cardiovascular Training

Cardiovascular training, or “cardio,” is accomplished by using equipment such as treadmills, stationary bikes, and elliptical machines or by performing body-weight exercises such as swimming, running, and hiking. Cardiovascular training is designed to increase your heart rate. This can provide you with many health benefits such as decreased blood pressure, reducing your risk for diseases such as heart disease, and reduced stress.

Lifestyle

The effects of lifestyle are often overlooked when trying to get fit. There are several factors that play a role in how well your body responds to your workouts. These include sleep, hydration, stress levels, and mental health. Pay close attention to these factors inyour life and work at keeping them in an optimal state.

For example, if you are sleep-deprived, your body won’t have a chance to recover sufficiently from your workouts. Lack of sleep causes your cortisol levels to increase and puts the body into a catabolic state. Catabolism is a form of destructive metabolism; it inhibits the body from recovery—and inhibits weight loss, if that is your goal.

To sign up for The Gym, call us at 801-934-3975.

Society and You

All advertising is designed to hit your insecurities so that you can purchase things to fix yourself. You know, like the picture of the guy with the perfect abs or the girl with the thighs that don’t have an ounce of cellulite on them.

But remind yourself that those pictures are airbrushed and digitally enhanced for the specific purpose of attacking your inner core self-value and your self-image in order to take money out of your wallet and put it into the pocket of Company X.

I personally hate this marketing tactic. It certainly gives people the wrong impression about how they should look and feel. I have a friend who works very closely in the “industry of perception,” as I like to call it, and he says that everything that they do is to make us believe that we, the general public, are somehow “messed up” and need to be fixed.

I want to challenge you to stop comparing yourself to those photographs in magazines and ad campaigns. It’s okay to like how the pictures look and want to strive to achieve similar attributes, but itis not okay to base your self-worth on those pictures.

We are not “messed up” physically but we are getting “messed up” mentally by giving up on our own potential when we think we can’t measure up to images of body that are illusions.

Instead, the best way to measure your success is to compete against yourself. Know what specific goals you want to achieve. Know why you want to achieve them.

Look at your core issues and face them. Change your inner dialogue. Know that part of the achievement is simply working to better yourself every day. Then focus 100 percent of your energies on reaching those goals and before you know it you will be there! Healthier in body and mind.

To sign up for The Gym, call us at 801-934-3975.