Wednesday, November 08, 2006

How To Blast Through Any Plateau

I'm going to show you a simple, fool-proof way to blast through any training plateau.

In all, there are only 7 simple secrets to breaking through any plateau, as well as preventing one from ever happening again.

For the sakes of this email, to keep it short and sweet, I'm going to go over the top 4.

Let's roll...

Steps to avoid over training and hitting a plateau.

1. Keep workouts short and sweet. Your weight training should be just that, training with weights.

Stop mixing cardio with it. Workouts do not need to be long to be effective, in fact, if they're too long, they're counter- productive. The goal of weight training is to go into the gym and stimulate muscle growth, not to annihilate the muscles.

By stimulating them with progressive overload, you're forcing them to respond and adapt to this progressive overload. Anything more is futile over training.

2. Do not turn your weight training workouts into endurance events. Do not try to "burn fat" while weight training because you will NOT achieve it.

Do not make your workouts longer thinking that more time equals more results. Keep your weight training brief and focused. Complete your workout in less than 45 minutes.

This short time period will ensure you don't over do it. It will ensure intensity as well. It's much easier to focus for 30-45 minutes than it is an hour.

The growth-assisting hormones secreted in your body actually peak after about 30 minutes of weight training and then begin to decline rapidly. So keep it quick and intense.

So that means no total body workout. Choose one or two muscle groups, train them well, and leave under 45 minutes.

3. Get adequate rest before working the same muscle group again. Heavy and intense weight training produces microscopic fiber damage to the muscles.

It's this damage and rebuilding which causes a muscle to get bigger and stronger. Without proper rest between workouts of the same muscle group, you will not recover sufficiently to handle placing more overload on that muscle group.

Again, if your muscles cannot handle the overload, results are diminished.

You should wait at least five to seven days between working the same muscle group. If you train biceps on Monday, wait until the following Monday to ensure they are rested enough.

Training them prior may create an over training environment. Remember that they'll get worked while performing other exercises, so they actually are not fully resting all week.

One of the most important things you can do for yourself is to start "listening" to how your body feels. Learn to gauge your recovery time and start training more on how you feel rather than on a schedule set in stone.

For example, if you train your biceps Monday and then come next Monday, for whatever reason, they're still aching sore, give them another day's rest. Do you truly feel you will be able to lift with maximum overload and intensity with overly sore biceps?

You're lifting for progress, not just for the act of lifting some weight.

If a muscle group is still very sore, there is still some fiber damage creating that soreness that needs to heal. Training with sore muscles is like trying to shovel your way out of a hole. You get nowhere. Taking an extra day off to rest will ensure the next day's workout produce results.

If increasing muscle strength and size is a goal, you need to create an environment where they are able to perform at their maximum, not when they are sore.

4. Take a week break after two months of training. After every two months of intense, solid training, take an entire week off from weight training and cardio. Two months of constant training likely will take a toll on your muscles' ability to recover.

You must allow them to recover by having them take a break. Do not allow the alleged psychological barrier of taking a week off stand in your way.

You may be thinking you will lose ground by taking time off, but nothing can be further from the truth.

These are a few tips you can use to avoid hitting a plateau.

But what are some of the signs of current overtraining?

First of all, if you're not looking forward to getting into the gym any more, that may be a sign. If you're sluggish and tired more often than usual, that's also a sign.

If you're struggling to lift weights that are not normally a struggle, then that's a sign of possible over training. If you're getting sick more than you normally do, you're over training because your immune system is not as strong as it should be. These are just a few of the signs that you may be over training.

If you feel you've hit a plateau and are over training, immediately take a week off. You may just need some rest. Use this time to heal and continue to eat properly.

One way not to overcome a plateau is by trying to work through it. You cannot make something better by doing what it was that caused it in the first place!

So, there you have it.

By the way, I'm re-releasing my monthly printed newsletter...

If you found the above tips helpful, imagine what 12 pages of them, each and every month, will do for your results.

In fact, you can get the same exact info that I give my high-paying personal training clients, but for a fraction of what they pay.

Better yet, you can get them sent to the comfort of your own home, so you don't have to meet me anywhere (and buy me coffee ;-)

Check it out, there's even 2 free issues right about halfway down the page here...


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