Progress......... and move forward!

There are two types of people who either feel like they are not making progress or are actually not making progress with their training programmes, fitness goals or weight loss/gain targets.

Progress can be measured in a number of ways and does not always happen in the way we expect or originally wanted. However, one thing is clear - if we do not set down a marker, take a measurement or assess the start point of the journey then no matter the final destination you will struggle to stay on the right path to complete the journey successfully.

So who are the two types of people I mentioned earlier? Suffice to say that I have come across both types on numerous occasions in the many gyms I have worked in over the years.

The first type I will talk about here trains hard, is dedicated to the gym (for a while), and will turn up at the same time every day, do the same workouts and the same classes but eventually feel they are not making progress. This balance point may last for a while, it will differ from individual to individual. Now don't get me wrong here, they will see change initially and will make improvements for a while, but this isn't ongoing.

Can you see the problem here, it's the same old same old week in week out. No change, no challenge, no progression.

Our bodies want to stay the same, to maintain a condition of balance or equilibrium, to remain in homeostasis. In order for any change to occur there has to be an intervention that causes an adaptation. The stress (it's a good stress) of training causes just such an adaptation. We will get stronger if we start to squat with a 50kg weight and gradually increase this to 100kg over time. However, if we stop increasing the load there and just continue to squat with this 100kg weight then our bodies will adapt to this load and no longer find it stressful. We will get no stronger, progress will grind to a halt.

Disillusionment ensues, motivation fails and the whole world comes to an end.

All because of a lack of progression in the programme, progression towards the end result slowed and may even have stopped. What they feel eventually becomes a reality, and this potentially means another person giving up training.

The second type has a plan, a programme and a distinct goal. However, what they don't have is the understanding that it requires hard work, commitment and a regular attendance to achieve their goals. It doesn't just happen because you have a programme, a plan etc. A little patience is also required as in general the best results don't happen overnight.

In each case the correct guidance, advice and support will ensure progress is made.

Do you recognise anything here, hopefully not in yourself but don't feel bad if you do, most people actually don't know the answer to their lack of progress or even that it is this lack of progress that is causing an issue.

The answer, however is simple. Have a plan and stick to it. That plan needs to have progress built in but must also be allowed to evolve and grow too, and yes this is a gym training programme we are talking about.

A good Personal Trainer will be able to provide an individualised training plan that has progression, clear goals and is enough of a challenge to stimulate adaptation and prevent boredom. The PT will guide, educate and motivate you to achieving your goals, realising your potential and steering you through any minefields. Nutritional advice, meal prep guidance and even calculating macros and calorific requirements are all part of a good PT’s toolbox and should be drawn upon as and when needed.

Get a plan, build in progression and periodisation and enjoy seeing your training efforts rewarded with ongoing progress.

Add Weight For A Healthy Lifestyle

Most people don't usually associate lifting weights with a traditional health orientated training programme.

However, there are many health related benefits to be gained from lifting weights or following a resistance based training programme. 

As medical science and our understanding of the human body and it's responses to training advance, so our training methodologies are updated and refined to gain more and better results.

Lifting weights of any kind was always been the sole domain of bodybuilders, powerlifters and strong men who trained in dark, sweaty dungeons. Now weight training in it's various forms is widely used by men and women to achieve their goals whether they be performance orientated, for personal or health related reasons.
For example, phenomenon such as CrossFit have certainly brought the use of free weights and Olympic lifting into the wider community where it has traditionally been only associated with sports performance. More people are lifting weights with good technique and following a progressive programme, and are reaping the benefits with stronger, fitter and leaner bodies. The training focus seems to be changing too from how you looks to what you can do! In my opinion this is good because functionality and performance are far healthier objectives (both mentally and physically) than how skinny or muscular you are.

The health benefits of lifting weights are only now really being more widely accepted and understood. Anecdotally we have known a lot of this for a while now with many studies backing this up. But it is only in more recent times that this has been accepted and used by the wider public community and for health related benefits rather than for performance related outcomes. 

Maintaining or even increasing muscle mass as we age not only becomes harder but also more important for our general wellbeing in terms of mobility, joint strength and stability, and posture.
It is all too easy to assume that just because we are older (and yes I am including myself in this) we cannot lift weights or gain muscle. This is so far from the truth and I can assure you that muscle can be gained and fitness levels improved even though 50 is fast approaching.

Another age related factor is a loss of bone density. If our bodies are not put under some form of stress from loading on a regular basis then we will lose bone mass/density. This can lead to osteoporosis otherwise known as brittle bone disease meaning that the bones can fracture and break more easily.
Gravity will load the body sufficiently when jogging but if you include weight training into your training programme then this will help further stimulate an increase in bone density. Multi joint exercises using large muscle groups that are completed whilst on your feet such as the Olympic lifts, squats, deadlifts and military press work best in this regard. 

Boosting your metabolism during training and at rest will increase the number of calories burned, thus increasing energy turnover. 

Increasing muscle mass is a very effective way of achieving this. I'm not necessarily talking about a huge increase in muscle either, but this increase will lead to more calories used during activity. However, because muscle is an active tissue it also requires energy whilst we are at rest. This metabolic increase will also help the body to use fat stores for energy too both during exercise and rest.

Weight training, getting strong and muscular all make you stiff and immobile. 

This statement couldn't be further from the truth if correct technique is used, no matter how big or strong you get. Following an appropriate stretching routine is essential and will help to maintain or even increase your mobility. As we age it is essential to keep moving because there is some truth to the old adage "if you don't use it you'll lose it!" Weight training appropriately with free weights will help to maintain or even increase mobility, joint stability, coordination and balance.

Heart disease, diabetes and high blood pressure are all obesity related diseases that can be positively impacted by regular physical activity. This activity can range from simply walking regularly to following a structured training programme aimed at reducing body fat and increasing muscle mass and general fitness.
Weight training as part of a structured training programme has been consistently shown to help manage body composition levels, increase strength and general fitness levels as well as boost metabolism which has been shown to help reduce obesity and obesity related diseases.

Physical activity can also play a part in helping to improve mental health or in managing mental health issues. It is well known that exercise increases endorphin levels in the body. Endorphins are a chemical that can trigger feelings of wellbeing and positivity so helping you to feel great as well as look great.

There are so many benefits to lifting weights as part of a training regime, not only will you be be strong and mobile, you will also be fitter, healthier, happier and look great too!

So get out there and get lifting!

I hope you you enjoyed this blog, if you have any questions or feedback please leave a message here or on my FB Page @getcoached.net