Where are my results??

At the end of last week, one of my devoted readers wrote me about her frustrations.
In response to Friday's motivational quote regarding persistance, she was honest about feeling discouraged with her recent lack of progress.

Check out her comment HERE, at the end of the post.

Well, our frustrated friend's woes led me to today's topic.

I want to talk about how to keep progress going.
I want to discuss what is necessary to keep physical transformation advancing forward.
I want to delve into the ways in which we can stick to the straight and narrow in order to get the results we crave.

When attempting to reach a goal in the fitness world... whether it's to put on some lean muscle mass, to shed excess fat, or to accomplish a certain aspect of performance... you need to follow a certain formula.

And that formula will help you discover a method that works best for YOU.

Because...
Each and every person is different. We have different structures, genetics, responses to food, metabolisms, capacity for recovery, and the list goes on!

You can get advice from many people about many different nutrition and exercise methods that actually do lead to results... but not every method works for every person (that's why there are so many valid ones!).

The million dollar question YOU need to ask is...
'What works for ME?'

Here are some steps to find out the answer:

STEP 1: Choose a solid Plan
For nutrition, find an uncomplicated eating plan that is based on sound, scientific principles AND that has plenty of testimonial proof.
For exercise, find a training program that is based on compound movements and relatively high intensity levels.

STEP 2: Implement that Plan & Stick to it!
Consistency is key in order for a nutrition or exercise program to work. And of course, if you really want great results, you need to implement both nutrition AND exercise!
So, find your programs, then follow them as closely as possible. Don't change anything! Otherwise, you won't be following the plan - and you won't know why it's not working...

STEP 3: Record your Adherence
We've got busy lives. We can't remember everything we eat. And we can't remember if we worked out last Thursday. Keep a journal of your workouts, your workout frequency, your weights and reps. Keep track of your meals... or at least whether you indeed adhered to the type of meals that your plan requires. Just take the time to write it down. And you won't have to guess.

STEP 4: Measure your Progress
If you don't measure before, then follow up with the same measurements after, how will you know if your plan is working??
Use the scale, a tape measure, a fitness professional that can measure your body composition with skinfold calipers. The least amount of time that I would recommend you wait before checking results... 2 weeks.

STEP 5: If results happen, stick to the plan... If NO results, change only one variable!!
This is THE MOST important step.
Don't change anything if you are getting results!!
But, if you're like my aggravated reader, and you're not getting results (or they're coming super duper slow), change something! But make sure to only change ONE variable. That way, you can measure if that one variable is actually the thing that was halting your progress.

For instance, maybe you keep your exercise program the same, but you decrease your starchy carbs and increase your veggie intake. Or maybe you have to increase your calories because you're eating too little. Or maybe you keep your food intake the same and add an extra day of intervals to your program.

Change one thing. Then stick to it for two weeks.

It may take a little while for you to find the exact formula that works for you. But if you really want the results that you crave, the extra time is totally worth it.

Good luck, fit crew!!

Reader question - "Can interval training inhibit the recovery phase?"

I've got a great reader question for you today...

Hi Kim - I've heard over and over that you need to let your muscles rest after heavy weight training, and that if you jump in the very next day and abuse your muscles, they will never get a chance to get bigger during the recovery phase. I got it. But what about doing cardio on non-weight lifting days? I like to use the elliptical machine for around 30 minutes of interval training on the days I don't lift. Is this the kind of stress that could inhibit the recovery phase???

Thanks!

Dorothy in Orlando


Thanks so much for the GREAT question, Dorothy!

You are SO right in pointing out the importance of recovering from exercise.

The recovery phase is definitely the time period when the nervous system can restore itself, and when muscles have the chance to regenerate... to have the opportunity to get stronger and bigger. So, yes, recovery is just as important as exercise intensity in both muscle growth and fat loss.
That being said, let me address your question.

I have to say that every person has a different capacity to recover. Some people have no problems adding interval training to their off-days from lifting... whereas other exercisers need to take the entire day off from exercise to ensure complete recovery.

How do YOU decide how much recovery YOU need? Well, you look at two things...


1) Am I getting results from my current training program?

If you are not getting results (ie: gaining muscle, gaining strength, and/or shedding fat), then you have to re-evaluate your program. But don't just look at rest time. Look at multiple factors:

• Rest time between training (are you getting enough rest from activity, per your own needs?)
  
• Amount and quality of sleep (are you getting 8 hours??)
  
• Post-workout nutrition (post-workout choices are very important toward proper recovery)
  
• Energy intake (are you getting sufficient calories?)
• Presence of anti-inflammatory supplements (like fish oil)
• Training intensity (is it intense enough?)
• Training variety (is your training varied every 4-6 weeks? Even your interval training?)
  

2) Is my level of performance decreasing because of my current training program?

If there is a decline in your performance - so that you feel weak and fatigued during your workouts, it is very possible that you need more rest. Maybe the intervals are inhibiting your ability to recover from weight training. But it is necessary to evaluate all aspects of your recovery (above) before you come to that conclusion.


So, Dorothy, the only times you should worry about insufficient recovery are if you are not getting the results you seek and/or if you are experiencing poor performance in relation to your typical training performance. Does that make sense?

Now, if you are experiencing excess fatigue and/or decreased performance during your workout week, then maybe you should consider doing your interval training on your lifting days! For example... maybe you lift weights on Monday, Tuesday, Thursday, and Friday. Well, if you perform your intervals AFTER strength training on Tuesdays and Fridays (to ensure that your strength training is still intense and effective), then you will be able to implement entire days of rest in between your weight work. AND... you'll still get to complete your intervals. :)

If you are not experiencing any fatigue or performance issues, but you're still not getting the results you want, then re-evaluate all of the factors from above.


To wrap it up, just remember two things...

- If it ain't broke, don't fix it! Your training program may be absolutely great for you. But it is important to constantly re-evaluate whether it truly remains great for you.

- There are tons of athletes out there who spend countless hours training and accumulating high levels of exercise stress... yet they still manage to recover under those conditions. While you may not be a high level athlete, I do want to remind you that the human body can really take a hefty beating. Especially when we teach it how to do so. However, like I mentioned before, each individual is different. Treat yourself as a human experiment and objectively find what works best for you and you alone!

I really hope that helps, Dorothy.
Thank you for reading my blog and for offering up such a fantastic question!

Cheers!
Kim Ball


**Remember!! Any other fitness/nutrition questions can be directed to kim@deliberatemovement.com!

Quotation of the Week

"Stick to it, whatever it is, until it's done." - Dax Moy


My fellow fitness professional over in the UK, Dax Moy, is an incredible motivator to the entire global fitness community. I get inspiration from him almost daily. And although his words above are not complex and poetic... they ARE so important, and so true.

The reason most people never get to their goals is because they ditch the plan that will help them reach that end result. They stop doing what needs to be done to get where they wanna go.

Reaching a goal takes a lot of hard work. Especially in the health and fitness world. It takes oodles of time and effort to lose excess fat (especially because our bodies fight us during the entire process!)... it takes tons of practice and determination and consistency to improve physical performance... and it really requires focus and energy to change lifestyle habits that you've been practicing for your entire life.

And because of that, it is ESSENTIAL to create a plan - a blueprint - in order to get you through the extended time span of working toward your goal.

Then...
You stick to that plan. And if you fall off the wagon, you brush yourself off and get back on. And you continue to stick to the plan. Your execution of the plan may not be perfect, but that doesn't really matter. What matters is your perseverance. Your ability to hang on til you get to the end.

It's not easy, friends. I understand firsthand.

But if you want something bad enough, you'll do what it takes to get it. You will stick to it, no matter what, until it's done.

Go for it!!

Omit "Toning" from your vocabulary!!

We're gettin' down to the end of the "Pet Peeves" video series...

Just a few more humorous anecdotes to go!

Today's installment is directed more toward the ladies.
But, guys, you can benefit from the info too!

Too often, we treat women as delicate beings in the gym.
We give them exercises that "tone", "sculpt", and "define".

What a bunch o' crap!!

Ladies... stop being afraid of working hard!
Stop thinking you're gonna increase your size because of mass quantities of muscle!
FAT is the culprit to making you bigger - both visibly and measurably. Muscle takes up less space, so it will make you smaller. Stop fighting it.
So, let's step away from the 5 pound dumbbells...

Take a look at the video to hear more!

Are you comfortable with being UNCOMFORTABLE?

What do I mean by the statement above??

I work with a lot of beginner weight lifters.
I enjoy helping them become empowered in the gym - and I want them to embrace their potential to be powerful, strong, and fit in a world that has come to accept weakness and disease as the norm.

Now, because of my work with this group, I have come to understand the phases that a beginner goes through when learning how to exercise properly.

One thing that all beginners have in common?

They tend to 'freak out' a bit during the last leg of an intense exercise.

I'm sure many of you have seen it happen. Or experienced it yourself.

Example #1:
You finally learn how to bench press. Your trainer or lifting partner racks a relatively heavy weight for you. You calmly complete your reps, a bit concerned by how the bar seems to be getting heavier and more wobbly. And on the last couple reps, you start to panic because a) you start believing that you simply cannot do any more, b) the bar moves SO SLOWLY and even gets stuck, and c) it doesn't seem like your trainer/partner is helping you at all!!

And by panic, I mean... wiggling like crazy under the bar, puffing out "I can't, I can't!" or "help me!!", hyperventilating, or even doing all three at the same time. It's chaos, I tell ya!

Example #2:
You're doing a crazy circuit of bodyweight exercises for time. Your trainer/instructor wants you to push yourself and keep going until time is up. As you run from station to station, completing your squats, then your burpees, then your lunges, then your pushups, etc, etc... you begin to realize that a) you can no longer breathe, and b) your entire body is shaking, twitching, and aching. You begin to hyperventilate, you stop (even though your instructor is yelling, "Come on! Keep going!!"), and you even start whimpering and spouting out four-letter words...

(I'm talking about "can't" people... what were you thinking??) ;-)

Yeah, these reactions are completely normal!!
Our bodies have signals that let us know when we have reached a point near our limits.

But you know what?
Those signals come on WAAAAYYY before we absolutely have to quit.

Our bodies can take so much more intensity and strain that we ever thought possible.

And when you're a seasoned lifter, you understand this.
You work through the discomfort of those final moments... because you realize that it'll pay off in the end.

Beginners haven't learned that they will be okay. That they just have to stay calm and push that bar steadily upward - even if it takes 10 seconds more than normal! They just have to keep breathing when the body starts to tremble - and try to let positive thoughts override the body's signals to stop.

Becoming COMFORTABLE with all that yucky DISCOMFORT is key to getting a really great workout. It's the key to becoming stronger, to shedding large amounts of unwanted fat, and to improving performance in the gym.

And by being comfortable, I don't mean being "happy" with the situation. Far from it!

I'm saying that there's no need to freak out when it gets hard. In fact, putting all your energy into the act of completing your exercise (instead of putting energy into the "freak out") will help you finish that exercise successfully.

So, next time in the gym, I want you to actively work on becoming comfortable with being UNCOMFORTABLE.

Good Luck!

Reader question - "Why use machines at all?"

I've decided to start a new type of post... one where I answer reader questions about exercise and/or nutrition. Since I've been getting some truly great questions from my readers on this blog and via email, I think those questions should make for some good, quality discussions!

So, from now on, Mondays will be READER QUESTION days.

If you have a question pertaining to fitness or nutrition, please leave me a comment, or email me at kim@deliberatemovement.com.

Okay, onto today's question...


Hi Kim,

Saw your latest pet peeve installment today and I just had to ask, Why use machines at all? Given that your workouts with free weights or your own body weight are going to be more challenging, more strenuous, and require balance and core strength regardless of which muscle you are targeting, why waste precious gym time with a machine? I'm not being nasty, I just really don't know why I'd ever use a machine. I'm always looking for ways to vary my workouts, but I see the machines in the gym and I usually just pass them by--often with a little smile to myself about all the time being wasted on them. Can you give any examples? Love the blog and the video series; thanks for all the tips. hope you're well,

JAJ

I don't think you're being nasty, JAJ!
I don't use machines for my personal workouts either. Except for maybe a Lat Pull or cable machine for rowing movements.

But you make a completely valid point. There are no need for machines!! Ever! They are actually easier than anything else in the gym. And because of their lack of complexity, some beginners can benefit from a bit of machine use - if only just to learn how to make the connection between doing the movement and FEELING the movement.

Also - Sometimes I want a newbie to learn how to remain calm and persistent when an exercise becomes super challenging (without the danger of the weight falling on them). But I'll dive into that topic more tomorrow.

Anway, JAJ, I don't really use many machines with clients all that much. I will choose bodyweight and free weight exercises for legs over leg machines any day. I will give them pushup variations and free weight bench press variations (often experimenting with tempo) over pressing machines any day.

And since it is difficult for many to do bodyweight pulling exercises like pullups and inverted rows... this is where I might use an assisted pullup machine, a lat pull machine, or some form of cable rowing machine. But I incorporate plenty of free weight exercises in this area too.

I definitely want to convey the message that... for some, exercise machines can be incorporated, but they should NOT be relied upon as the sole source of muscular stimulation in any beneficial workout. And for others who are advanced, there is no need for exercise machines. The best workout often comes from maneuvering your bodyweight around (as we gymnasts completely understand!)

Good for you for understanding that a workout should be strenuous, challenging, and painful (in the best sense of the word!) in order to be worthwhile. And, just for the record, I'd be happy to keep providing you with new and evil challenges to vary up those workout routines :)

Cheers,
Kim Ball


**Remember!! Any other fitness/nutrition questions can be directed to kim@deliberatemovement.com!

Quotation of the Week

"Believe nothing, no matter where you read it, or who said it, no matter if I have said it, unless it agrees with your own reason and your own common sense." -Buddha


Honestly, don't believe everything I say. I'm not the end-all, be-all, perfect source of information on health and fitness. No fitness professional is. We do the best we can - but we make mistakes as we continue to learn and grow. The most well-intentioned people can not be right ALL the time! You need to take that information in through your own personal filter. Weigh all options before blindly believing anything. Make sure it "passes the test" of what you truly believe.

At the same time...

Don't believe everything your doctor tells you. Don't believe everything the media says. Don't believe everything you hear from ANY source.

Make up your own mind. Use the information available and create your own base of beliefs.

And I'll hope that you return to me for advice, if you so choose :)

You DON'T wanna relearn something!

I've got a quick little tip for you today...

Remember when you were first learning how to drive?

It took a whole lot of your energy and concentration to make sure you were doing everything correctly. So as not to drive off the road or slam into something, right?!

But as time went on, you had to devote less and less mental concentration to the act of driving. You could drive and think about a personal issue. Drive and change the radio station. Drive and talk on the phone. Drive and eat a sandwich. Drive and... you get the idea!

When your brain creates the neural pathways for a skill, it's true that the skill becomes second nature. You can go on "auto pilot" and let your mind turn to other things - instead of focusing so intently on just one task. More of your mental energy can be placed on things besides that task/skill.


Let's bring that principle over into the exercise world.

You decide to implement weight training into your arsenal of fitness tools. You teach your body how to do common strength training exercises, and in that process, you really have to focus on completing each movement because it's a new sensation and a new physical task. It's the same for any physical skill that you want to learn and master...

And once your new physical skill set becomes second nature - and you start to spend less time concentrating on every little detail - it's very, very difficult to restructure those neural pathways.

To rephrase... once you've formed a habit, it takes a VERY LONG TIME to relearn that habit differently.

Let me say that I am a huge stickler for correct technique and form in all exercises. It is one of the most important aspects of exercise instruction, in my opinion.

Why is proper technique so essential?? Because performing an exercise or movement correctly will a) allow you to get the most out of that exercise by using the correct muscles, and b) prevent possible injury and imbalances.

So, when you are first learning how to perform a movement, it is absolutely essential to concentrate fully on proper form. Because when you convert your training to "auto-pilot", you want to be sure that your body has discovered the safest, most effective way to do that movement.

Believe me... from experience in learning gymnastics skills incorrectly at the get-go... you don't want to have to relearn something! AND you don't want to get injured because you didn't learn to perform a skill correctly.


Point #1: Exercise technique IS very important.

Point #2: Do it right the first time - put in the work to teach yourself the right way - and you'll retain that skill without much thought or effort

Point #3: If you learn a skill right the first time, you can focus on other things... like breathing, forceful muscle contraction, or abdominal activation.


And if you take a break from a skill after learning it properly, it'll come right back to you pretty easily. Like riding a bike! Or driving a car... :)

Video Series - 15th installment

I took a little break from the pet peeve videos (alas - my camera decided to take it's last breath!), but now I'm back with the last few of the series. And footage from my new Flip Camera to boot!

Today's vid deals with the practice of ONLY doing exercises on machines... and why I advocate avoiding that practice!

Carb discussion, part 2

Okay...
Yesterday we figured out that the best way to control our carb intake is to practice 'carb timing'.

Meaning, we should try to eat starchy carbs first thing in the morning and in the 2-3 hours after exercise. At these times, the hormone insulin will partition the nutrients from our food into the muscle cells (instead of shoving it directly into the fat cells).

And with carb timing, we can make sure that our carbs take on a healthy role in our own recovery from exercise (instead of taking on a fat gaining role!).


Now...
It is still important to note that our current society is way too reliant on processed, starchy carbs.

I can't just tell someone who has been eating like a typical North American to abide by carb timing rules. Why?

Well, the typical North American diet looks like this:

Breakfast: cereal + milk, or toast/bagel, maybe some fruit juice
**cereal, toast, bagel, fruit juice... ALL processed carbs

Mid-morning or afternoon snack: granola bar, or yogurt, or pretzels, or fruit
**granola, individual packs of yogurt, pretzels, etc... ALL processed carbs

Lunch: sandwich and chips
**bread, chips... ALL processed carbs

Dinner: chicken, veggies, pasta
**this meal is not bad, but it still has pasta (processed carb!)


The typical North American relies heavily on processed carbs. They oftentimes eat them in place of lean proteins, healthy fats, fruits, and veggies (can't you see the severe lack of all of these food groups in the above description?!). Many times, in an attempt to be healthy, they choose these processed carbs because the package in which they come in reads, "healthy", "natural", "fat-free", "whole-grain", etc.

Instead of KNOWING the origin of the food, a typical person will let the package decide whether that food is healthy or not. They'll actually believe that a completely processed food is "healthy" because it now has a few "whole grains" in it! Come on... whole grain Pop Tarts are no better than regular Pop Tarts, people!!

Now, like I said yesterday... the occasional processed carb - like pasta, bread, cereal, etc - is perfectly okay. In moderation, any food is not too detrimental.

But, on a regular basis, the closer a carbohydrate is to its original source, the better of an effect it will have on your body. The best starchy carbs to choose?? Whole grain sources like wild rice, barley, quinoa, and full flake oats. Natural, nutrient-dense sources like potatoes, yams/sweet potatoes, brown rice, beans.

ALSO, if you don't exercise... all those processed carbs will do exactly what my reader said they would. They will cause a spike in the hormone insulin and they WILL be stored as fat.

End of story.


So, what will YOU do with this info??

Will you change your eating habits to limit processed carbs?
Will you practice carbohydrate timing?
Will you exercise in order to "earn" your carbs?
Will you attempt to balance out your diet with other foods besides carbs?
Or will you keep on doing the same thing and being like all other 'typical' North Americans??

It's up to you!