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Are You Following the Wrong Exercise Program?

Are You Following the Wrong Exercise Program?

Why do some of us invest so much time and energy into our exercise program for so little in the way of results. Yep it’s true; some of us spend a lot of time achieving not too much. Heaps of sweat, commitment and even dollars, for a less than desirable return.

I’m constantly getting letters, emails and phone calls from frustrated exercisers, so I figure it is time to take a look at why time spent exercising doesn’t always equate to desirable results.

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    Let’s get under way with some basic exercise physiology…

    Our body recognises exercise as a form of stress (mostly good stress) and when we stress our body the right way for long enough, it adapts. Simple enough. We see those physiological adaptations as improvements in aerobic fitness, strength, muscular endurance, speed, power, flexibility, along with decreases in body-fat levels and increases in lean mass (muscle). From a purely scientific and academic perspective, changing a body is a relatively straight forward process. In reality, we know that once we throw human emotions and a few other practical issues into the mix, that simplicity can become a lot more complex!

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    Bodies don’t think, they simply adapt.

    If we put too many calories into a body it will ‘adapt’ by storing that excess energy in the form of body-fat. If we lift progressively heavier weights, we will see adaptations in the form of bigger and/or stronger muscles. If we begin a program of aerobic exercise, within the first few weeks we will see physiological changes; lower blood pressure, lower resting heart rate, lower working heart rate, less post-exercise soreness, decreased recovery time, increased metabolic rate and changes in body composition just to mention a few – all of these being adaptations to the ‘stress’ of cardiovascular exercise. If you train yourself like a distance runner, you ain’t gonna wind up looking like a bodybuilder. Neither will training like Mr (or Miss) Universe turn you into that slender, waif-like running machine.

    When a body changes, there’s a reason. When a body doesn’t change, there’s a reason. And as I’ve said before, we need to learn how to ‘drive’ our body and to discover what works for us (personally). Individual bodies respond differently to the same stimulus, so we need to learn how to maximise our own genetics. Quite often, by being less emotional and more practical and methodical about our approach to exercise, we will achieve far better results in much less time.

    Here’s a few things to consider as you work through the exercise thing…

    1. What works (in terms of creating significant physical change) and what we enjoy doing, are often two different things.

    Yes we want to make exercise fun when possible, but sometimes we need to stop looking for easy and starting doing effective. I don’t particularly enjoy stretching but I can’t improve my terrible flexibility by bench pressing small cars. Heavy sigh. So stretching it shall be for the human ceramic tile. The piece of chalk with hair on top. I might not always love the process, but I really love the results. You might not enjoy lifting weights but you won’t build your upper body strength or achieve that athletic shape you’re after by going for a gentle walk with your neighbor each morning.

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    Mountain bike
      2. Your body will only adapt when it needs to.

      If you constantly stimulate your body the same way day in, day out (same workout, same exercises, same format, same intensity, same weights, same distance, same machines, same duration) it ain’t gonna change ’cause it doesn’t need to. You are following a maintenance program. Give your body a reason to change and it will. Some people have been following the same program for years, all the while wondering why nothing changes. It’s true in life and in the gym; if nothing changes, nothing changes. Progression is good. Variety is good. Change is good.

      3. Over-training.

      Many people simply train so much that their body is in a constant state of disrepair. When you stress an already stressed (over-trained, injured, exhausted) body (via more exercise) you’re setting yourself up for long term problems and frustration.

      Don’t confuse volume with quality. Don’t make emotional decisions about your exercise program. It’s good to train hard (sometimes) and smart. I only lift weights three times per week for forty five minutes, but I’m stronger than most of the twenty three year-old meat-heads who inhabit the weight room seven days per week. Not because I have better genetics or more testosterone (I wish) but because I know what works most effectively for my body (in terms of creating the right balance between training, nutrition and recovery) and I stimulate my physiology the right way. I train optimally for me. Don’t forget… the adaptation takes place when you’re not training. The workout is for the stimulation, the recovery time is for the adaptation.

      4.Going-though-the-motions-itis.

      A little-known scientific term which is Latin for “looks like a workout but isn’t”. It’s a condition where people go to the gym and fluff around for an hour or so without actually doing much. A few chats, a little self-admiration in the mirror, a cappuccino or two and a strategically-placed towel over the shoulder – they’re hard to miss. Every gym has a least ten of them. They are known colloquially in Australia as… wankers. There is also another group of well-meaning people who work out often but simply don’t train hard enough to create the results they’re seeking.

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      Of course we need to train safely and intelligently, and yes we need to develop a training base before we get anywhere near the intense zone, but sometimes we simply need to force our body to adapt. If what you’re doing in your workouts is easy for you, then don’t expect to see much in the way of physiological change. Easy might be fun but it ain’t really productive when it comes to changing a body. If you wanna see some change, get uncomfortable. Often. Don’t kill yourself but don’t avoid the tough stuff either.

      5. All the other stuff.

      Of course there are plenty of variables in the creating-your-best-body process and exercise is just one of them. If you’ve nailed your exercise but your diet is a nightmare (over-eating, under-eating, sporadic eating, poor quality food) your results will be average at best. Other factors which might sabotage or inhibit what you’re doing with your exercise program are: alcohol, drugs, lack of sleep, stress and medications. No use training like an Olympian if you’re living a lifestyle which is at odds with your exercise goals.

      If (for example) you’re expending more calories than you’re consuming, you ain’t gonna grow muscle ’cause their ain’t no gas in the tank. Conversely, if you’re consuming more than you’re expending each day, you ain’t gonna get leaner no matter how well you train or how much cardio you do. You’ll be fitter but you’ll still be fat.

      Adult female with personal trainer at gym
        6.The Wrong Program.

        For a wide range of reasons thousands and thousands of people are currently following a program which is less than ideal, if not completely inappropriate for them.

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        Go into virtually any gym and you’ll see dozens of people (with different bodies, goals and needs) all following essentially the same ‘generic’ program. This is called laziness, ignorance, lack of professionalism and I-don’t-really-care, on the part of the instructors who set those programs. If your program wasn’t designed specifically for you (by someone who knows their stuff), then it’s not the best strategy for you.

        That’s not to say that your program is not of any value but why settle for okay, when you can have ideal. Your program should be designed specific to your age, goals, body type, current level of fitness, training history, medical conditions and injuries. If you found your current training program on page seventy two of Buffed and Ripped, then you ain’t doing yourself any favours. Same goes if you got your program from your cousin Guido the panel beater who came second in that bodybuilding show in 1992. The same one who worked in a gym for three months when he was nineteen.

        So… maybe it’s time for some change.

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        Last Updated on October 18, 2018

        10 Benefits of Sleeping Naked You Probably Didn’t Know

        10 Benefits of Sleeping Naked You Probably Didn’t Know

        Sleeping is one of the most important things we do every night.

        Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

        So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

        Here are some benefits of sleeping in the nude:

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        Video Summary

        1. It is easier.

        When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

        2. It forces you to be ready to go more often.

        Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

        3. It can make you feel happier and more free.

        Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

        4. Skin-on-skin contact is the best.

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          If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

          5. It could lead to better sleep.

          Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

          6. It can help your skin.

          For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

          7. It helps you regulate your cortisol.

          Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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          8. It balances your melatonin and growth hormone.

          Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

          9. It can keep your sex organs happier.

          For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

          10. Sleeping in the summer is more bearable.

            Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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            Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

            Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

            Sleep well with your naked body!

            With these tips in mind, it’s time to start taking off your clothes at night!

            Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

            If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

            Want to Feel More Energized Throughout the Day? Start With This

            Reference

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