Are you really doing what it takes? Part One

The majority of people who are carrying excess body fat, forget that it took time for those extra kilos to creep on.  It may have seemed like it happened almost overnight, but if you think about it, it’s actually been happening gradually over many months or most likely years.

You have to be realistic about how quickly you can lose weight, or more correctly how quickly you can lose that body fat. It’s not about ‘you have to lose it slowly to be permanent’ or ‘if you lose quickly it’s all fluid.’  The debate continues on these issues, it’s about being realistic depending on the amount of effort you are really making to get to your goals.  You can safely and effectively lose body fat quickly – IF YOU DO WHAT IT TAKES.

I posted a few days ago about planning your training and nutrition.  Are you really doing this?  Or are you still just coasting along, making good choices sometimes and the wrong ones at other times?  Have you worked out a plan of attack and are you sticking to it?  Really!!!!

I’ve noticed at FitterFaster over the years, that some participants just go through the motions.  They’re more interested in how many sets we are going to do, if I’m counting correctly or what they did last night.  When you are training, you have to be totally focused on what you are doing.

If you’re not totally focused on what you’re doing, you can’t, and therefore won’t, put in 110%.   I’m spotting and pushing YOU and focusing my attention on giving YOU the best workout possible to get you great results.  I”ll worry about the clock, I’ll do the planning and I’ll make sur you’re using correct form and being as safe as possible.

But its YOU who needs to give 100%.  It’s YOU who needs to make sure you’re doing all you can at any given time.

I guess what I’m saying is – while you are at FitterFaster, if you want the great results that you see some others achieving, you have to put in the required effort.  It’s not enough to just turn up and ‘do a bit.’  You must focus all your energy into the set you are doing right now.  Don’t hold back, or save yourself.

There’s no ‘pacing yourself’ with this type of training.  It’s all or nothing if you want to see the benefits.  Even if that means that by the 10th set, you can hardly keep going because you went so hard in the first few rounds.  It’s about going the absolute hardest you can go at any given point in time.

So at your next training session, how about you push a bit harder.  Pick a heavier kettle bell, even if you have to drop back down after a few sets.  Get your butt lower than usual and keep it still.  Run faster, jump higher and get your hips lower than ever before.  If you want to see changes or if you’ve plateaued lately, do something about it.

Stuck for Results? What to do about it

Training has been going strong over the past few months at FitterFaster.  Everyone has fully embraced the 3 week periodisation cycle.  It starts with MetCon week where we use higher repetitions of each drill .  We also include more high intensity cardio focused drills.

Meltdown week follows in which we choose slightly heavier weights, drop the repetitions and use more resistance drills than MetCon week. We also do about a  50/50 split of cardio intervals and resistance training.

The final week in the cycle is Afterburn week.  Afterburn is the week where you choose the heaviest weights you can manage for each set.  Repetitions are dropped right back and rest periods are a bit longer too to allow you to keep using the same weights throughout.  We do a bit less cardio, but each interval set is to be performed at the highest intensity possible.

For each of these phases, you have to give your best effort.  It’s one thing to do a training session and just ‘go through the motions’, and another entirely to keep pushing even when it starts to hurt or you feel like you can’t do any more.

I’m not talking about pushing through any kind of injury or joint pain here.  Its always important to stop straight away if you feel something is not right.  However, you have to give your best effort at all times.  Keeping on going till the last rep is done or the time keeper yells ‘rest’ will yield the best results-no doubt about it. Don’t just give up when it starts to hurt.

So, a checklist of actions you can take starting today to get better results:

Do more reps or use a heavier weight than ‘normal’ when training-and keep going after it starts to hurt.  In other words, up your intensity.  Do this at every workout and you’ll notice that the amount of effort required to do the new number or weight becomes less.  You will get stronger and you will start to notice that muscle tone that you all seek. That’s when its time to up your weights again.