How Should I Exercise For My Dream Body and Goals?
You have to workout at least 3 hours a day, do 100 push-ups, 200 pull-ups, run 5 miles and don't forget that 20lb weight vest! JUST KIDDING! That would be impressive though right? First of all, it is important to be aware that everyone has a different genetic makeup. It seems as though some are genetically gifted whereas others are not. Do you ever find yourself jealous of that friend that can eat anything they want? Or that friend that can put on muscle mass very easily? If you feel as though you have plateaued or don’t know where to start.. or didn’t work out the entire pandemic, then this is the blog for you!
Regardless of what results you’re trying to accomplish, it is always important to put your body in the most optimal position to succeed. This means that stretching before your workout is key. If muscles are not in optimal length (they are too tight), then they will not strengthen correctly. Strengthening your stabilizing muscles is one of the most important things you could do! For example, if you have a strong rotator cuff and scapula stabilizing muscles, this will actually improve your bench press (pectoralis major) and you will be able to lift even more. Stabilizing muscles are the foundation of your road to greatness.
If you are not seeing any results… then it is time to make some changes. If you are using the same weight and you’re doing the same number of repetitions, then you will get the same old results. Your body and muscle adapt very quickly and constantly need to be challenged in new ways. When training, it is important to not forget what your goals are. If you’re trying to lose weight and get toned, it is important to focus your workout on HIIT training (circuits of both cardio and strength combined) and less weight with increased repetitions. If your main goal is to gain muscle mass, then you should lift heavier with decreased repetitions.
Another beneficial aspect to be aware of, is to train specifically for what you want. For example, if you want to run long distance, although cycling classes may help improve your endurance, it is important to actually practice the functional movement you eventually want to perfect, which in this case is running long distance. Variability training will give your body a competitive advantage. For example, a runner must train on different terrain (even, un-even surfaces) and in different ways (sprints, endurance running) and in different planes with agility / plyometric in order to improve and be able to perform in any situation. If there is no variation in your training, then you will not have as good of results. When placing your body through a lot of stress during workout programs, the body will eventually adapt and muscle size will increase!
After intense workouts, it is important to rest or have a workout that is low in intensity so the muscles have a chance to heal from the traumatic event and for the muscles and body to adapt. When talking about rest, a very common mistake is the idea that one should train each body part only 1 day a week. This is not advised since each muscle is now experiencing too many rest days until it is targeted again and therefore, missing out on faster results and muscle growth.
One of the most common questions I get is, “How can I increase muscle growth at a quicker rate?” My best results in gaining muscle and getting toned is when my workouts focus on eccentric strength training. In terms of diet / supplements, increased protein and BCAA intake is recommended.
Some benefits of BCAAs observed in research studies include:
• Increase in exercise endurance / energy levels (and decreased fatigue)
• Stimulates protein production
• Promotes improvements in lean body mass and strength
Research shows that BCAAs are not just for bodybuilders, as those who want to get toned can also benefit from BCAA supplementation. It is recommended to take 30-60 min before exercise and then after exercise as well. Having these essential amino acids will benefit your goals by boosting protein synthesis, growth, and muscle recovery.
After all this… who knows, you actually may be able to workout at least 3 hours a day, do 100 push-ups, 200 pull-ups, run 5 miles with that 20lb weight vest!
