I know we all get frustrated and discouraged – and thats what I’d like to talk about today…
Do you feel like you’re doing everything you’ve been told to do to get the results you want (physical strength, weight loss, balance, that stubborn piston squat) – everything the experts say – but you don’t have any results to show for your efforts?
You’re willing to take action, do the work, and follow through to create the body and state of mind (inside and outside) that you really want… but something’s not clicking. It can be so frustrating, so discouraging, so confusing!
The good news is that just because it’s not working now doesn’t mean it won’t ever work. In fact, some of my most successful moments came from many, many training sessions – not just one or two random hours. And even then, it took time.
The truth is that it’s different for everyone; a piston squat took me three months, a pull up (hold your breath) 8 months, then five pull ups came only 2 months later. My blackbelt in Jeet Kune Do took eleven years, my brownbelt in Brazilian JiuJitsu, 10 years.
But one thing is for sure, it took a program to get me the results I wanted. a REAL system of training. A scientific regiment, not just random exercises.
So, here are a few Blog pots that might hep you defeat that ‘UGHHHHH’ moment (or week) and get you back on track and excited about your journey.
And as always – if you don’t train on a program, you will never see or realize your full potential. (Feel free to check out our home fitness programs here, and use code LIMITLESS to get a bonus discount in our shop).
1. Take A Planned Recovery Week Of Rest
Most people often don’t associate resting with muscle growth and definition. After all, you only grow muscle and burn fat when you are working out right? Wrong!
The truth is, your body doesn’t assimilate new muscle while you are working out. It’s actually the exact opposite. It catabolises muscle tissue (breaks down muscle), then when you rest and re-fuel properly, your body will build new tissue in its place.
Don’t want ‘new’ muscle? Just want to be lean? It doesn’t work that way, muscle literally eats up fat because muscle is more metabolically active then fat.
How long do you break? Take a week off if you are training every single day and feel exhausted and are not sleeping well.
Take this approach:
If you are training every day try to take a new schedule:
train 3-4 times a week at most, but add more weight or intensity to the workouts
If however you feel over use pain, soreness that won’t go away and exhaustion, take a week off, and return to exercise in a programed manner (more isn’t always better, quality is better).
2. Upgrade Your Workouts. Strength Train! (YES, Pick Up Weights, and boys Heavier Weights)
If you are always doing cardio (those are your row, running, cycling classes and all that time spent on the elliptical trainer) then you MUST add weights. Weight training can be the very thing holding you back from your full potential.
Now, weight training can be kettlebells, body weight, suspension training, dumbbells or anything else you can (list up and put back down).
You don’t have to change your whole workout to get out of a stubborn plateau, sometimes you just need to change one variable… in this case, the order.
What is a superset? A superset is performed when two exercises are performed in a row without stopping. When you start doing these for the first time, you will find that your endurance may be a problem, but before long you will learn to love them.
For (lower body) legs and glutes I like to do a hinge and a knee bending motion:
Dead lift and walking lunges
Kettlebell swings and squats
Lateral lunges and single leg deadlifts
4. Try HIIT
High Intensity Interval Training is another very unique option to help mix things up and literally stimulate fat burn and lean muscle.
High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, an exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.
Here are two of our favorite HIIT options: (by the way we use ALL of these in our home fitness programs
Usually 3-5 rounds of different Tabatas using 1 or 2 exercises in each set
20 second work/ 10 seconds rest / 8 rounds total
REST 1-2 minutes and begin a new Tabata
20/40 HIIT (great for fat burning) – we use this mainly in our KB Body Series Program
Usually 10 to 20 rounds of a simple twenty second rest and forty seconds of work.
5. Add New Motions (The Ones That Scare You)
Piston Squats and Pull Ups are just one version of things you should be adding into your program to help you beat plateaus and gain major new gains and results.
If you’re always lifting heavy weight, try piston or wall facing overhead squats as a non-weighted muscle activating motion.
If its your upper body thats in need of some major stimulation add in pulling motions like pull ups, chin ups, uneven pull ups – sometimes just changing up your grips will work well to stimulate the muscles and get you out of your workout funk.
6. Slow Negatives
Adding slow negatives to ANY workout or motion can help you get out of your workout rut.
How it’s done:
Lets take pull-ups as an example, yo will lower yourself down in a slow five count instead of abrupt motion. This can also be done as you bring yourself up over the bar (far more difficult).
Similarly you can do this with push ups; slowly lowering for a five count down, and pushing up in a five count up.
We do a lot of slow negatives in Phase 2 and then 3 of our KB STRENGTH SERIES (its a killer!) but it works and gets amazing results.
5. Be Consistent
This one doesn’t really require any explanation – BE CONSISTENT – its works!
Need to understand what a program can do for you? Check out our programs here
and use code LIMITLESS for a bonus 10% discount