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Are You Following the Wrong Exercise Program?

Are You Following the Wrong Exercise Program?
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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.

Lifestyle

    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.

        More by this author

        Craig Harper

        Leading presenter, writer and educator in the areas of high-performance, self-management, personal transformation and more

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        Last Updated on July 12, 2021

        100 Incredible Life Hacks That Make Life So Much Easier

        100 Incredible Life Hacks That Make Life So Much Easier
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        Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

        By tweaking little things in your daily life, it can make your life much more convenient!

        Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

        83 tie a small piece of bright colored fabric

          84 write random letter

            85 use a rubberband

              86 dorm smell bad

                87 lean your phone on your sunglassess

                  89 how to waterproof your shoes

                    90 take a picture of the name card

                      91 iron inside out

                        92 old newspaper

                          93 tumble try shoes

                            keep a card like this

                              SONY DSC

                                94 soap bar

                                  95 make a hole

                                    96 drop the battery

                                      97 use a coozie

                                        98 when taking a picture

                                          use a clean dust pan

                                            try a pants hanger

                                              use your cellphone light

                                                use a spring from an old pen

                                                  quick and easy iphone speaker

                                                    user binder clips

                                                      wrap a wet paper towel around your beverage

                                                        put pancake mix in a ketchup bottle

                                                          clean out an old lotion bottle for your beach

                                                            use a muffin tin to serve condiments at a bbq

                                                              doritos are great for kindling

                                                                use nail polish to identify different keys

                                                                  use a hanging shoe rack to store cleaning supplies

                                                                    freeze grapes to chill white wine without

                                                                      use paper clips to organize your cables

                                                                        almost finished your jar of nutella

                                                                          sick of having a box full of tangled

                                                                            unroll the rim to increase the capacity

                                                                              cut open toilet paper rolls and use as a cuff

                                                                                remove the stem from strawberries

                                                                                  turn an old bottle into a simple little cord holder

                                                                                    for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                      how to fold a fitted bed sheet

                                                                                        tired of snoozing past your alarm

                                                                                          place a rubber band around an open paint can to wipe your brush on

                                                                                            ut a wooden spoon across a boiling pot

                                                                                              use bread clips to save flip-flops

                                                                                                take pictures of friends holding items

                                                                                                  how i always know which headphone is the left one

                                                                                                    put a stocking over the end of a vacuum

                                                                                                      How to make sure you drink enough water

                                                                                                        user a can opener to open blister

                                                                                                          good sandwich guide

                                                                                                            turn your muffin pans upside down

                                                                                                              50 pounds of groceries and living on the 5th floor

                                                                                                                the right way to make a blt

                                                                                                                  add one teaspoon of baking soda

                                                                                                                    38

                                                                                                                      hair straighteners equals to collar irons

                                                                                                                        stack your clothes vertically to see them all

                                                                                                                          the right way to make cookies in the summer

                                                                                                                            how to clean a blender

                                                                                                                              the right way to eat a popsicle

                                                                                                                                use bread clips to label and organize power cords

                                                                                                                                  to get the built up residue off of your shower head

                                                                                                                                    user a hair clip to orgainize long wires

                                                                                                                                      a frozen saturated sponge in a bag

                                                                                                                                        rub stuck zipper teeth with a graphite pencil

                                                                                                                                          use a soda pop tab

                                                                                                                                            50

                                                                                                                                              51 How to multiply large numbers in your head.

                                                                                                                                                52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                                  rub a walnut on damaged wooden furniture

                                                                                                                                                    kids fall out of bed

                                                                                                                                                      use toothpaste to clear up hazy car

                                                                                                                                                        58

                                                                                                                                                          59 keep pizza out while driving home

                                                                                                                                                            60 put your straw through the tab to keep it from rising

                                                                                                                                                              hold oreos with a fork so your fingers

                                                                                                                                                                Never lose your remotes again

                                                                                                                                                                  hiding your emergency money

                                                                                                                                                                    use a bread tab to hold your spot on a roll

                                                                                                                                                                      if you are at a hotel and run out of chargers

                                                                                                                                                                        keep a square of cardboard in a ziplock bag

                                                                                                                                                                          If you need to pee or smoke at a bar

                                                                                                                                                                            drill holes in the bottom of your garbage

                                                                                                                                                                              use an accented letter as your passcode

                                                                                                                                                                                use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                                  do something unusual when locking the door

                                                                                                                                                                                    when heating leftovers space out a circle in the middle

                                                                                                                                                                                      dont burn yourself in those hard to reach candles

                                                                                                                                                                                        put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                          75 use a piece of paper to organize

                                                                                                                                                                                            use half a pool noodle

                                                                                                                                                                                              pencil case to store cables

                                                                                                                                                                                                78 clothespin to hold nail

                                                                                                                                                                                                  79 make blts

                                                                                                                                                                                                    80 take a picture of your fridge

                                                                                                                                                                                                      81 fill plastic water bottles

                                                                                                                                                                                                        82 right ways to eat chips

                                                                                                                                                                                                          99 if your plug keeps failing

                                                                                                                                                                                                            100 put the banana on the wire

                                                                                                                                                                                                              88 before you throw away a post it

                                                                                                                                                                                                                Source: Reddit LifeProTips

                                                                                                                                                                                                                There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                                30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                                20 Popular Life Hacks From the Internet Debunked (or Verified)

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