Is Working Out Working Out?

When I sit down for a consultation with clients, I ask quite a few questions about their goals and what they are trying to accomplish. You may or may not know this but, different goals require different types of workouts. So based on your goal, how do you know what type of workouts to be doing?

If your main goal is to stay active and feel good, any form or type of exercise that you enjoy doing is going to be effective. As long as you are moving, keeping it consistent, and it doesn't feel like a chore, this will be sustainable and effective.

If your main goal is weight loss, aerobic exercises are a good place to start. Getting your heart rate into the fat burning zone is important. If you are still able to carry out a conversation, your heart rate is probably not high enough. You do still want to be lifting weights. Strengthening muscles is important, more muscle = better metabolism.

If your main goal is to grow muscle, high controlled reps with a reasonable amount of weight. Grabbing the heaviest weight you can do is not important. Mind muscle connection is very important for trying to grow. Really think about what muscles you are trying to target, and focus on only using them for that particular lift. Sure, you might be able to curl 25lbs, but can you curl it without moving your elbows, back, and shoulders? Really focused movements and form are important, as well as timing and tempo. Powering through 20 curls in 10 seconds probably won’t cut it. You want to fill your muscles with blood, this is that “pump” that you hear gym bros talk about.

- 8-12 rep range, 3-4 sets. By the last rep of each set, you should be worn out, but still able to keep form.

- Machines are great for growing muscle.

- Work one part of the body per workout.

An example would be:

*Monday: Arms

*Tuesday: Quad Focus

*Wednesday: Chest

*Thursday: Shoulders

*Friday: Glute / Ham focus

*Saturday: Back

*Sunday: off

(this is just an example, I do not recommend using this)

If your main goal is to get stronger, higher weight, less reps. This is when you want to test yourself. Form is always important so you don’t hurt yourself, but having controlled reps is not as important. Deadlifting, Bench Pressing, and Squatting are 3 main lifts that are good for strength training. You want to be challenging yourself by progressively lifting heavier weight each time.

- 5-8 rep range, 3-4 sets. By the last rep of each set, you should almost be failing with the lift.

- Free weights are better for strength training.

- Pair muscles for a workout.

An example would be:

*Monday: Biceps and Shoulders

*Tuesday: Squats and Quads

*Wednesday: Bench Press and Chest

*Thursday: off

*Friday: Deadlifts and Back

*Saturday: Chest and Triceps

*Sunday: Off

(this is just an example, I do not recommend using this)

Common misconceptions:

- Lifting heavy will make you bulky. This is not true. I know from experience. When I was powerlifting for 2-3 years, I never looked bulky. I recently switched over to trying to grow muscle. Prior to the switch, you could not tell that I lifted weights. Will you tone up a little? Yes. Will you get bulky? Nope.

- If you are pregnant, you cant workout. Nope. You actually should workout. You can still do all the same things you would as if you were not pregnant. Just nothing that is going to put pressure on your stomach. Jumping rope is even ok for you to do! (I am in no way a doctor, do your research, but from what I have researched there as long as you are capable of doing it its safe!)

- If I you want a flat stomach, you should do a lot of ab workouts. Unfortunately, that is not how this works. You cant actually target problem areas and work the fat off just those areas. Arm workouts will not lead to smaller arms. Body fat is a percentage, hormones and your gut determine fat loss.

- If you eat a cupcake that has 200 calories, then burn off 200 calories, its like you didn't eat the cupcake right? I WISH THIS WAS HOW THIS WORKED. Again hormones and the source of calories determine weight loss and weight gain.

Nutrition plays a huge role in the goals that you are trying to achieve. Fats, carbs, and complete protein counts are very important. You can't out-work a bad diet. You have probably heard many times that consistency is key, this is true. Next time you go workout, keep your goals in mind and make sure you are doing to correct type of training (or just hire me and ill make sure and do all the work for you :).

#health #nutrition #personaltrainer #nutritioncoach #exercise

Mo·men·tum; the quantity of motion of a moving body Well·ness; the state of being in good health, especially as an actively pursued goal.