I’ve been a trainer since 1997, and I’ve heard it all, and seen it all, but the BIGGEST complaint I hear the most is… “I do everything I’m supposed to, but I still don’t see results.” And it’s usually not seeing results in fat loss or weight loss.
From what I have witnessed over the years, usually the number one reason many people quit working out, is lack of results. But that is also the biggest motivator for everybody, seeing results!
For people who are frustrated, upset and on the verge of quitting altogether for lack of results, I schedule with them, and I also invite you to schedule with me if that is you at the moment, a Fitness Plan Analysis, to try to discover and answer their most pressing question of “Why am I not seeing results?”
After asking targeted questions and reviewing the workout logs, the most common thing that I have discovered among those who are not seeing results is that they have been routinely doing the same thing over and over, for awhile already.
For example, doing the same workout for many months, the same workout schedule, the same exercises, the same machines, they’ve been using the same weight for the same exercises, and doing the same speed, elevation, resistance or distance on their cardio workouts.
In one word MONOTONY!
My solution to that, I introduce a very simple, but uncomfortable, challenging, and result-producing principle called the Progressive Overload Principle.
So what is the Progressive Overload Principle you may be asking? In short, it refers to continually increasing greater demands on the muscular and cardiovascular systems in order to continue making gains or progress in muscle size, strength, and endurance.
But in order for progressive overload to happen, you MUST put in the hard work, you MUST challenge yourself, you MUST push yourself a little harder than the last time, you MUST step out of your comfort zone, because it’s there where the results are, OUTSIDE your comfort zone.
A word of caution: you must do it at your own level, what you can do safely without injury, and without comparing yourself to someone else.
The three most common ways to apply progressive overload to your workouts are:
- Use more weight and do the same or more reps per set
- Do more sets per exercise
- And rest less between sets
For example, let’s say that for the last 3 workouts you’ve been doing 3 sets of 10 reps with 100 pounds on the Barbell Curls, and are resting 90 seconds between sets, so next time, you use 105 pound for 4 sets of 10 reps, and instead of resting 90 seconds, you only rest 60 seconds. That’s just one example of applying all the above three ways of progressive overload.
On another example, let’s say you go for a 3 mile run. The last time you ran the 3 miles in 30 minutes. So this next time, you aim to run the 3 miles in 28 minutes. That itself is going to be challenging, take a lot more effort to achieve, burn a lot more calories, and increase your lung capacity. That’s progressive overload as it applies to your cardio workout.
If you want fat loss results, you have to work hard for it! Fat Loss is intentional, not passive. So next time you hit the gym or the pavement, keep in mind that to achieve results, you have to do a little bit more than the last time, period!
Schedule your Fitness Plan Analysis with me asap, simply fill-out the form below with email titled, “Fitness Plan Analysis.” I’ll reply promptly to schedule a time.
As Always, SculptYourBodyBeautiful!
Fat Loss Trainer/Coach