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Getting Past Training Roadblocks

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Getting Past Training RoadblocksGetting past training roadblocks is something everybody who lifts weights is going to need to know at some point. We all encounter roadblocks on the way to our goals. Knowing the best way to overcome these roadblocks is essential to reaching our goals. It doesn't matter if the roadblock involves lack of motivation, failure to plan ahead or an injury, there are responses that will help you overcome and get past those training roadblocks.

Lack of Motivation

If you lack motivation you need to determine why. Are you over training and so your body is tired all the time, which saps you of your desire to train? Are you sick and so you have no desire to train? You have to pinpoint the issue and then fix it. My favorite way to get motivated is to read the success stories of others. There is something about seeing how others have achieved their goals that gets me up and ready to do it myself. Reading about their ups and downs and how they managed to overcome those things is very motivational.

Lack of Planning

I believe in thinking strategically about my training and nutrition. By thinking strategically I naturally wind up with a plan of attack. Having a plan of attack keeps me organized and on task. Knowing what I am doing from week to week helps me to get through the difficulties I might face.

As an example of how planning helps, I rarely ever crave different foods because I have a planned reward meal every Sunday. Having that planned reward meal gives me the mental strength to get past anything. Interestingly, there are many weeks where I'd rather forego the reward meal, but I don't because it is part of the plan I have put in place (along with my advisor).

Sustained an Injury

If your motivation is down after an injury, consider the reasons why that might be. Alot of people are afraid to lift again after an injury, especially if the injury happened in the gym. Like the old saying goes, you have to get back up on that horse. Stop being scared of the weights. As long as you execute your lifts with proper form you have very little to worry about.

Just Do It

The bottom line is that you need to get past the roadblocks you face. Most of the time it is just a matter of doing it. You shouldn't over think it, you sould go back to the basics and make sure you are doing all the things you are supposed to do. Check the ego at the door and realize that we all need to recalibrate from time to time.

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Strategic Changes for Improving Progress

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Strategic ChangesMaking strategic changes along the way will improve your progress if done correctly. As I move towards my goal of stepping on stage April 14, 2011 my trainer is making small changes to my nutrition plan to maximize the training we are doing. If you are unsure what this means please read on.

Strategic Changes Based Upon Feedback

At one point, as the weight training I was doing progressed to complexes (3 or more exercises performed in a row without rest focusing on one body part), my energy levels were extremely low. In fact, they simply fell off the chart. After giving that feedback to my trainer he made  a small adjustment to my program — eat fruit with the first 3 meals of the day when it is a weight training day.

Strategic Changes Based Upon Results

As I go along on this path towards competing my goal I am producing results each week. Some weeks I have great results and others I produce results that aren't as great. However, I am always producing some kind of results. Based upon these results we make strategic adjustments to my weight training and nutrition plans. For instance, my fat loss is still progressing, but has slowed significantly over the past 2 weeks. As a result, my trainer cut all my starchy carbs by 1/3. This means that if I was taking in 1/2 cup of brown rice at a given meal it is now a little less than 1/3 of a cup. The results produced will then be analyzed again and more adjustments made depending upon those results.

Strategic Changes Improve Progress

By making continual small strategic changes each week we avoid plateaus that cause frustration and delay the ultimate goal. We take pictures weekly and adjust according to the visual results, actual tested numbers and how I feel physically. None of the changes are drastic. In fact, the entire idea of this approach is to avoid drastic changes all at one time. This improves progress, but it also helps me to stay motivated as I avoid long plateau periods.

If you want to see some great progress in your fitness program, use this approach of making small strategic adjustments.

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Fitness Goals are Achieveable With the Right Strategy

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Fitness StrategyHave you ever wondered why people do not reach their fitness goals? If you've given this topic any thought at all there's no doubt that you can come up with numerous reasons. I am going to assume that people are doing what they are supposed to–eating right, exercising hard and tracking their progress–and yet still not reaching their fitness goals.

I believe that most people mean well, but they don't have the proper strategy to reach their goals. They do research and find things to do to continually change up their training. They eat 5 to 6 small meals a day. They take their body fat and circumfernce measurements weekly. They keep track of their results over time. They log down all of their training. So what is the problem?

Imagine that a person has decided that eating low-carb is the way to go for them. They set out eating on a low-carb program. They begin to see some immediate results on the scale. This is simply more conformation that they are going in the right direction. After a few weeks the weight loss slows down. They lower the carbs even more. Over time, they just stop losing weight.

How about the situation where the person is in the weight room lifting heavy. They've read that they need 2 to 3 minutes of rest between sets, so they take that time. They work very hard week in and week out, but just don't see the pounds coming off their frame. This causes them to lift even heavier. Still the results just don't seem to be what they'd like.

So what is wrong in both of those examples? If you've missed it, read the examples again. The answer is obvious–there is just no clear strategy for getting the fat off.

When entering into a program where you have goals you'd like to achieve, you have to come up with a strategy for eating and training that will compliment the goals you have. The strategy has to consider all the various angles like gaining muscle mass while burning fat.

A sample strategy for fat loss and muscle gain would involve changes to the weight training program being followed. By tweaking the rest periods and making them shorter there is a cardio component added to the training. Growth hormone release will be increased by increasing the intensity of the training sessions. Mixing up the training and adding in explosiveness will also increase your chances of hitting your goals. Since fat loss is part of the goal, add in cardio training on the days that you are not lifting weights. Be sure to add the cardio slowly, starting with 20 minutes each session at least 3 times a week. Only increase the cardio if your results slow down.

By following a strategy that is customized for your results you are sure to achieve any goal you set for yourself. A strategy will organize your efforts into a battle plan that will be unstoppable. Everyone can achieve goals when they add strategy to their thinking process. So, what's holding you back? Try adding some strategic thinking to your plan and watch your results skyrocket!

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The Showdown: Good Form vs. Heavy Weight

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The debate has raged on with many people for a long time. What is more important, heavy weight or proper form? Is there a way to merge both together?

The fact is that both items are important, but you need one before you can get to the other. That's right, I believe that form is essential for making progress with any lifting regimen.

In order to get good results with each muscle group there has to be the proper amount of contraction to recruit maximal muscle fibers. The only way to get here is to lighten up the weight and improve your form. Each exercise is designed to stimulate the targeted muscle group in a very specific way. Small changes to the form will change how the muscle group is hit.

Think about the shoulders for a moment. They consist of front, side and back delts. Depending upon the execution of an exercise for the side delts you may inadvertantly hit the rear delts. This is because your form is sloppy. If you want to insure tha tyou hit just your side delts you have to insure that your form is perfect. This takes practice and at times, a trainer to observe you as you do the lift.

Proper form also involves activating the right muscles during a particular movement. All movements you do involve keeping your core muscles tight. In addition, squats (for instance) involve recruiting the glutes and hamstrings during the movement. If the glutes are not activated during squats there can be major issues later (including the higher potential for injury).

It is true that heavy weights will increase your strength and the size of your muscles. At the same time, using proper form will eventually get you to the heavier weights. To some this is a humbling realization. It was for me.

I was the guy who threw 45 lb. dumbbells up for side laterals. My form was awful and my results showed this. When I began working with my trainer he took the weight down to 10 lbs., but insisted upon perfect form (elbows higher than wrists and pinky turned up at the end of the movvement). As a result, 10 reps with the 10 lb. dumbbells felt like 20 reps with the 45 lb. dumbbells. Additionally, my shoulders look better now than ever before as a result of this approach. Slowing down and using lighter weights with good form has really helped.

The bottomline is that both form and heavy weights are important, but you must have form before attempting heavy weights. Through the use of proper form your lifts will gradually increase and soon you will be back to the heavy weights you were accustomed to. Since you are trying to transform your body, I suggest that you check your ego at the door and work on your form.

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Positive Pressure for Accountability

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Accountability for Goal SettingThere is something about accountability that helps one achieve the goals they set for themselves. With me it has been an essential element to my program. This is why I want to describe to you a goal I've set for myself and how I came to the conclusion that it needed to be done now.

Positive Pressure

I am a big believer that putting positive pressure on yourself will get you to reach goals you may have fallen short of without the positive pressure. The extra push you get from the positive pressure you gain momentum towards achieving your goals. The problem becomes figuring out what the positive pressure should be for you.

I have often thought about stepping onto a bodybuilding stage. I realized that this was a positive pressure that would help me a lot.

 

Why now?

The timing of all this was important to my journey. I was making great progress in my body transformation, but I knew I'd need that extra little push. I work best when I have something to work towards. Getting into bodybuilder shape is something I've always strived to do. That's why I decided now was the right time to get this done. I have got to have a tough, but achieveable goal for myself.

What's the date?

I am going to participate in an NPC show in Culver City on Saturday, April 14, 2012. I plan to win. I know it is going to happen because I have a great trainer (Chris Albert) and a strong drive to succeed. Chris and I make a great team. I enjoy giving him feedback and watching as he goes to work utilizing it to improve the program we are on together. I also cannot argue with the results I've been getting. I can see my goal is now within reach. In just a few months I will be given the first place trophy at my very first competition. I will be in the best shape I've ever been in. I hope you join me along the journey.

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