Assuming you are actually still doing the your program, whatever it may be, let’s look at why your workout isn't working...
- Nutrition. If your nutrition is lacking so will your results. Nutrition is the basis for 80% of any results you see. Step up your nutrition and results will come.
- Change It Up. Even the best program will fail to produce results after about 4 weeks. In order for your workout to be successful you need to change exercise selection, rep range, and number of sets about every 4 weeks. However, avoid the urge of making a complete overhaul to your program. Subtle changes are all you need.
- Increase Weight. Continuing to lift those little vinyl color coated dumbbells that you started with on day one is another reason why your program no longer works. What was challenging for your body to lift 3 months ago is not challenging now. You must increase the weight you lift regularly to keep challenging your body and continue to promote muscle growth, which will promote fat loss.
- Multi-Joint. 100 reps on the inner/out thigh machine may give you a cheap thrill, but it won’t do anything for your hips, thighs, or butt. If you’re looking to slim your thighs, and/or tighten your butt you need to be doing multi-joint exercises like squats, deadlifts, and lunges. This type of exercise will demand more from your body and burn the fat off the areas your looking to improve. As an added bonus they are the exercises that will add muscle definition to your entire body.
- Create The Right Environment. You need to create the appropriate environment in your body for your goal. If you are looking to lose fat you need to create a caloric deficit in your body through exercise and eating less. On top of your nutrition you also need to create the right physical demand on your body through training. Sticking with fat loss as the goal you will want to create a higher metabolic demand on your body, that is more intense than if you are trying to gain size.
- Changing Because You’re Bored. P90X last month, Zumba this month, and kettle bells next month. What ever is hot and trendy you’re on it. Frequently skipping around from one program to another can also be the reason why you are not seeing results. If you can resist the urge to try the trend of the month and stick with one program for 12 months you will see the best results and get the most out of the program.
- Stop The Treadmill. If you are spending hours each week on the treadmill you are telling your body I want to be fat and gain more fat. Continuous daily cardio workouts have been shown to slow down your body’s metabolism and result in you gaining weight. Exchange a couple days of cardio for strength training and you will begin to see results again.
- Frequency. The majority of people need to spend 3-4 days per week working out for 45 per session.
By incorporating these 8 tips you will be on you’re way to seeing results every month and getting closer to your goal.
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PNF Customized Nutrition
We are excited to announce that we will now be offering Customized Nutrition Programs at Pittsburgh North Fitness. This will include:
- An individualized nutrition plan
- Body composition measurements
- 3 follow up meetings
- Cost $99
Schedule yours today!
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Halloween Hustle
Our 3rd Annual Halloween Hustle is under way. If you'd like to participate let us know and we'll get you set up. If you currently have a MyZone Heart Rate Monitor you were sent an invite to your email account, if you didn't receive it check you spam folder. If you don't have a monitor but would like to participate you can do that as well.
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PNF represented last weekend at the Pittsburgh Spartan Race. Great job guys!
We Change Lives!
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