Why You're NOT Seeing Results in the Gym (And How To Fix It)
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- Опубліковано 26 чер 2024
- Stop stringing together random moves. Stop just pulling random workouts that feel hard.
If you're doing this it's likely why you're NOT seeing results in the gym
If you want results, your training sessions need to be designed with purpose.
You need to create routines that are actually focused on your goals.
Training hard and training hard in a way that pushes you forward aren’t the same thing.
One is wasted effort.
The other is progression.
That’s why I want to go over the key factor in creating a workout plan that actually works as well as 3 amazing training techniques to help you build your leanest, strongest body ever!
Because there isn’t just one way to do things or one best workout.
No one best move.
No one best training split.
We need to stop ask what we “should” ideally be doing to start.
Instead we need to ask ourselves, “What is realistic for me based on where I am RIGHT NOW?”
Because even what used to work, may not fit our body or lifestyle now.
Ultimately what dictates what we need as much as our fitness goals is our schedule.
To see results, you have to design for the time you have.
00:00 - Intro
01:57 - What is realistic for YOU?
04:22 - strength vs cardio
06:20 - Strength intervals
07:51 - Rest pause technique
09:26 - Post exhaust Tecnhique - Навчання та стиль
Consistency is the most important consideration for any kind of athletic training. It's more important than intensity or volume.
Consistency truly is key! But nothing progresses if nothing progresses!
Perfect VIDEO!! I needed this NOW!!
So spot on. I see a lot of this in the gym.
Thank you 🙏🏻 ❤
Thank you very much Cori
always on point. so practical. so helpful.
Honestly, I’m just tired of spending $$$ on trainers, programs numerous eating plans with no results…I’ve been doing strength training 3 times a week, walking on the treadmill 1 mile a day Monday thru Friday with not fat loss. It’s frustrating and very depressing. I just started looking at estrogen dependence maybe that is my problem because I’m post menopause and have had over the top stress since 2019 (better now). I can’t see myself spending more money with no results. I just started adding in hiit workouts in my routine who knows…
You might take a look at recommendations from Dr Stacy Sims who advises women on how to shape their training and eating during the various hormone stages, esp menopause. It could be you aren’t fueling properly or lifting heavy enough. Dr Stacy says HIIT workouts are essential for fat loss and lowered stress as women age.
@@carlabarber8944 I will check her out. Thank you.
You don’t need to spend money to see results. Not at all.
Are you in a calorie deficit? Depending on how much weight you want to lose the average is about 1700 calories to eat a day. That's with the exercise you are already doing. You should also add walking for at least an hour a day. You will only use a 1lb or 2 a week but slower is better. Don't stop strength training, that's awesome!
I totally understand. I moved from Pilates and circuit training to strength training and one or 2 classes per week. Increased my protein and changed my macros. And lo and behold I’ve gained weight. It’s beyond discouraging and defeating. I’m so sick and tired of all the confusing messages on social media about what I should do as a post menopausal woman. I’ve almost quit but I’ve invested so much time, energy and money
Oh my gosh. I need to watch this video on repeat!!! Thanks so much 😁
Thank you! Glad it helps!
i really needed to hear this today. thank you so much. "design for the time you have"
right now, realistically i have 2 days for sure and maybe 3rd day to work out on my stubborn area. i am in a skinny-fat phase and hate it.
Design for 2 days and maybe even put in 5 minute movement snack options for others! That can help you even create a new routine and feel fabulous doing more but also not feeling bad if you can only hit those 2 days! And then focusing on those macros makes a difference for body recomp - redefiningstrength.com/why-macros-matter-more?sl=youtubecomment
Thanks for the tips as always! It is so important to use plan for the time we have. I am going to try and do that this week after watching this video! Looks like you are gaining muscle Cori!💪
Thanks! Maybe a very little bit! Been experimenting with some pre and post exhaust techniques a lot then a density progression just now that just about killed me!
Great talk! I have a very demanding schedule M-F at work. My 2 days of the week I start earlier so I chose those for my intervals because of time restraint. The other 3 days of the week I can focus more on reps and heavier weights regime, and other style of training I have incorporated into my mapped out schedule. I find that consistency is the key as you spoke of, first and foremost. I encourage everyone and mostly women who are skeptical if this will work or not. I have been consistent for 44 yrs. It pays off....TRULY. Your channel encourages me, keeps me motivated, well-informed, educated and always with sound advices. Thank you for being the best content providers in the vast land internet info provider. LOVE LOVE seeing the babies as they make me smile and warms my heart.
You’re working with what time you got and it seems to be what works for you…consistency is key! Absolutely!
Love that you're designing for the time you have and using that weekly variance to your advantage. And thank you!
Wonderful
Thank you 🙏
Great advice. I will try 2 and 3. Wasn't sure 2 was actually an effective way of training as I was experimenting and so stopped and really like the idea of 3 which I've done also but will try with consistency. Really good to know.
Glad the video helps! And testing things out to see what works best for us and our systems is key!
Fantastic video
Glad it helps!
I love intervals for bodyweight. It's a great way to get a really good workout in a shorter amount of time ❤
YES!
Great advice. Good acting too😁
Thank you on all counts! :-) Glad it helps!
With the rest/pause technique, would that also be for 1-minute?Rep until I need to pause and keep going until the minute is up it, or keep going to failure with pauses in between? Great information and great video. Thank you! 💪🏻
You slightly lost me in what you're asking so I apologize if this doesn't answer it BUT...With the interval workouts, you would do reps until you hit that almost failure (because true failure you wouldn't be able to go again in like a few seconds), pause just a second or two, then keep going. Pause...keep going till the minute is up. Then after that minute you may go to a new areas of the body. But it is within the interval of work that you would be briefly pausing to perform more reps and build up that training density with more quality loads lifted.
How do intervals work? And what is metabolic workout ?
There are so many options with those depending on your goals and the energy systems you want to work. But they can be everything from 30/10 to 1/1 to 15/45 to circuits, timed circuits and more...even depending on the moves you include :-) So many options to adjust work to rest and even the muscles worked to meet our needs and goals!
A couple days ago I said my “win” was I was going to do my own workouts cause I’ve been following RS for years! I surely know what to do!!!
Haha…nope! The beginning of this video is me….scratching my head, looking around. I had to laugh!!
I admit I’m an RS addict. Show me the way Obi-Wan!!
hehe planning ahead helps! I find even knowing what to do, if I don't plan ahead it is easy to get lost in how you feel or what sounds good and not have a focused purpose!
The rest of my body is getting the progress, but my shoulders and especially biceps just aren’t with the program. My gains there have been itty bitty and it’s frustrating seeing progress literally everywhere else
Often the places we want to change the most, are the ones that change last with consistency and time. They are often the most stubborn areas. But if you are finding you have especially stubborn areas, some extra isolation work in that case may be key!
I have not a lost a pound in a month I lift heavy and no inches . Gone either I’m
Sitting in the parking lot at the gym and not wanting h to go in . My metabolism is fast and I’m on hrt . I go 5 days a week. I lost 30 lbs since October 20 2022 in over it 😢
You've lost 30lbs and kept it off. That first off is a win and continuing to keep it off will only help results snowball. And often what worked to get us to one goal, WON'T continue to work. So a shift in macros or workout progression may be key! But...a bit of tough love...not doing the habits that got you there and finding a way to move forward, quitting on your workouts or dietary changes, definitely won't move you forward. So KEEP GOING! Find little adjustments but keep at those habit changes and celebrate you maintaining amazing results already!
Congratulations for losing over 2 stone.
Hai mam i am doing mrng one hour cardio and eve one hour strength training for 6 days a week is that correct for weightloss
I don't have clients really ever do double sessions and I personally like them to put strength work first whenever possible, but lots of things can work as long as you design with purpose and make sure you're intentional and fueling well.
What is lactic threshold? Never heard this term before
The point during intense exercise where your body can no longer flush lactic acid as fast as you are producing it. Lower intensity (sub threshold) exercise is where you are able to flush lactic acid as your body is producing it and you are able to keep going for quite a while
The point of that training is to push that threshold so you can run faster for longer or push that maximal effort for longer. :-)
@@redefiningstrengthOC how does this (lactic acid threshold) change in menopausal woman? Lifelong endurance athlete, 40+ years in the gym, restructuring my workout to build strength and muscle has def. been a challenge. Hard to hear that high intensity cardio is now a deficit and not an advantage is very difficult to restructure my training sessions. Tight schedule, I walk 4 miles 5 days a week, weights 3 days/week (4 if I can), spin class 2x a week but I work at 60-70% of max. My average calories are 1700-2100 depending on the training day. Macros are protein is 45%, fat is 20%, carbs are 35%.
Question 🍃😶: Need Advise: if I am doing resistance training do I need to eat more calories (100-500 ) or is it ok to still be in a deficit ( from sitting bike & eating well ) ?
I have been working on losing weight for a long time - got a sitting bike for work - count calories- but only lose 1 or 2 pounds a month
- Age 36 - body fat 37 % - 155 pounds- I only eat about 1700 - 1900 calories a day and eat 120-140 grams of protein - 5 minute HIT in the morning & resentence training 3x week ( most times stronger other times same strength )
Any help would be wonderful- feel like in limbo & slow results 😞
Deficit you will lose weight even if resistance training
Also have blood work done….you calories and training schedule seem ideal for weightloss but your body fat says otherwise. However what are the calories from? Diet is key.
Here are some tips on recomp but focusing on losing fat WITHOUT losing muscle IS a slow process and should be. You may even find as you lift that what once was a deficit has actually become a bigger one and you need to increase calories over time. And I love cycling macro ratios with clients as their workouts change. redefiningstrength.com/how-to-lose-fat-and-gain-muscle-at-the-same-time-step-by-step?sl=youtubecomment
Deficit will burn muscle and not fat. You want to keep your muscle. But try Intermittent fasting. Also applecider vinegar in the morning before eating or at night before bed. And log your food. Your macros may need to be adjusted aka more fat less carb.
😎 'promosm'