***This list is for people who are already working out, but not getting the results they think they should be***
- Adrenal Fatigue and Hormones
- Realistic expectations of the exercises you choose
- Progression and Adaptation
- Tools- HR Monitor
- Physiology of resistance training
Now let me explain what this all means.
1. Adrenal Fatigue: common symptom is severe fatigue. Factors include high stress, aging, decline of hormones, lack of rest and balance. This is the #1 mistake people make in creating their programs because they do not know or take into account how the hormones and adrenals affect your results. Cortisol, your flight or fight hormone, will keep your body in a holding pattern and not release fat, water or weight if it’s elevated. Simultaneously, if coritsol is high, your DHEA is low. DHEA is the hormone needed to be the building block for your sex and thyroid hormones. If your DHEA is low, that may throw off the production of all your other hormones. If you have adrenal fatigue, you should build you program around correcting that and supporting the changes that need to occur so your body can rebalance, replenish and release.
2. Realistic Expectations of the exercises you choose: If you want weight loss, doing pilates or Hatha yoga for hours a week can leave you very frustrated that you are not seeing the results you expected. These exercises are not the most efficient choice for weight loss for several reasons. This does not mean you could not experience weight loss if you are adding other things and attending to your diet, but generally speaking these are not “efficient” choices for a weight loss goal. Another example is when I ask clients if they do legs, they say ” I run”. Cardio work is not resistance training. Most cardio programs will not build muscle in your legs.
3. Progression and Adaptation: Once you start a program, your body will change to adapt to the new circumstances ( the exercises). Depending on the degree of the intensity of the new environment will determine how much and how fast the body changes. But regardless if you are adding a little or a lot, once you adapt, you slow down or stop seeing results. In order to keep getting results, you have to keep progressing in your program. There are several factors, including the FITT principle (Frequency, Intensity, Time and Type), that can be altered and adjusted to keep getting results. Too often, I have clients who tell me they have been doing the SAME exercise routine for 3-5 years or more. You can’t expect your body to change when it’s obviously good at what you do! If you want change, you have to progress.
4. Tools- HR Monitor: I can’t stress this one enough. How do you know how hard something is for your body? We often use RPE, Rate of Perceived Exertion, to determine how hard we think we work. But this is a very flawed method because it will differ greatly from person to person. Ex athletes will have a higher threshold and maybe over train. Non athletic people may have a low threshold and under train. The consistent gauge is a heart rate monitor that can tell you exactly what is going on inside of you minute by minute. How do you know when it’s time to increase the intensity? Cardio training prescriptions are based on some of the prior points made here so one size does not fit all.
5. Physiology of Resistance Training: I have been meeting with people who have no idea how to build muscle- unless you studied it, most people do not know. One person thinks that using light weights while doing aerobics will do it- nope. Another thinks that lifting heavy and fast for 20 seconds will do it- nope. There is a very specific science called physiology that explains the amount of intensity and time needed to change the muscle cells. Just like in point #3, as the body adapts, we need to progress. Progression in resistance training to keep stimulating muscle growth is determined by a few things. Again , using the FITT principle, applying #1 from this list and of course lifestyle are 3 main factors in designing an appropriate and effective resistance training program. How you know if it’s working? You are losing body fat and increasing lean mass- this could still look like weight loss only. You would need a before and after for body fat tests to compare.
Believe it or not, I have just scratched the surface of this topic. Stay tuned for part #2 which is focused more for the population that is not consistent with exercise, lacks motivation and discipline and is unsure where to start.
Here is the 45 minute audio recording we did to cover this topic more in depth:
5 Biggest Mistake- Part 1 call replay
For an individual consultation on what you should do to get started or to uncover what factor is getting in your way and what to do about it, please call J.J. Flizanes at 800 571 5722 or check out http://www.invisiblefitness.com
Credentials and accolades follow the name of JJ Flizanes wherever it appears and for good reason. JJ is the creator of world-class fitness programs and routines, such as the Foundations Program for the New York Sports Club and Invisible FitnessTM. What sets JJ apart from her Celebrity Fitness counterparts lies in her anatomically centered routines, which protect overworked and aging joints from catastrophic failure. Named by Elite Traveler Magazine as their 2007 Global Black Book pick of Best Personal Trainer in Los Angeles , JJ has been lauded by Shape Magazine as one of the top 6 fitness trainers in 2003. JJ has been featured in many magazines including Muscle and Fitness HERS, Elegant Bride, Fitness Magazine, E Pregnancy Magazine to name a few. Her television appearances include LA’s KTLA, CBS and NBC. She appeared every week last summer on YOURLA on NBC in Los Angeles and has been heard on The Aware Show with Lisa Garr in local radio. She is the Fitness Expert for the Nourishing Wellness Medical Centre and an in house expert for FKC International. In January of 2007, JJ launches her most challenging and exciting program to date: The 90 day Health and Body Makeover, in which candidates take on creating a new body and lifestyle for life. Invisible Fitness offer fitness training, fitness coaching, workshops & seminars, and corporate programs. www.invisiblefitness.com
