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| 323.874.7166 |
REIGNITE YOUR RESULTS
by John Diaz
Not losing like you used to, strength and size gains hard in coming, there could be a good
reason why. Lets talk about getting past plateaus.
Maximizing your exercise results can be accomplished by
understanding and utilizing a process known as adaptive
response. Simply put, whether you are toning, building-up,
or losing your physiology will respond to the demands
placed upon it. This can be a double edged sword however,
once your body becomes capable of completing an exercise
or series of exercises it no longer needs to maintain the
same level of adaptation. What once gave you great results
no longer seems to do more than maintenance.
If you have been on the exact workout routine for more than
a few weeks your results have stagnated. For instance, let’s
say that for the last year you have been walking 3 miles,
3 times a week essentially keeping the same pace and the
same course. Even though the effort is still good for your
heart, you are now burning fewer calories to do the same
walk and your cardio fitness has already peaked. You won’t
get in worse shape, you just won’t continue to get better.
To maximize adaptive response training protocols must continue to evolve. If weight training is
your thing, try alternating machines with free weights, instead of flat bench try inclines, switch
rep cycles, burn-outs vs super slows, the more variety the more muscle. Incorporate full body
movements like dumbbell clean-n-jerks and medicine ball lunges to effect recruitment of as
many muscle groups as possible. The more muscle used the more fat you burn. Try different
disciplines such as kickboxing, functional training, and Pilates. Add some hills to your walk or if
you’re in good health and shape already, add a sprint training routine, you’ll be ripped in no
time. So, what's left, getting started and letting the results speak for themselves.
by John Diaz
Not losing like you used to, strength and size gains hard in coming, there could be a good
reason why. Lets talk about getting past plateaus.
Maximizing your exercise results can be accomplished by
understanding and utilizing a process known as adaptive
response. Simply put, whether you are toning, building-up,
or losing your physiology will respond to the demands
placed upon it. This can be a double edged sword however,
once your body becomes capable of completing an exercise
or series of exercises it no longer needs to maintain the
same level of adaptation. What once gave you great results
no longer seems to do more than maintenance.
If you have been on the exact workout routine for more than
a few weeks your results have stagnated. For instance, let’s
say that for the last year you have been walking 3 miles,
3 times a week essentially keeping the same pace and the
same course. Even though the effort is still good for your
heart, you are now burning fewer calories to do the same
walk and your cardio fitness has already peaked. You won’t
get in worse shape, you just won’t continue to get better.
To maximize adaptive response training protocols must continue to evolve. If weight training is
your thing, try alternating machines with free weights, instead of flat bench try inclines, switch
rep cycles, burn-outs vs super slows, the more variety the more muscle. Incorporate full body
movements like dumbbell clean-n-jerks and medicine ball lunges to effect recruitment of as
many muscle groups as possible. The more muscle used the more fat you burn. Try different
disciplines such as kickboxing, functional training, and Pilates. Add some hills to your walk or if
you’re in good health and shape already, add a sprint training routine, you’ll be ripped in no
time. So, what's left, getting started and letting the results speak for themselves.
