SYHL Articles
Getting Out of Your Fitness Rut
Written by Cynthia Hacker
You've been to the gym 4-5 nights a week for the last month. You've been hitting the water bottle hard, and lessening your chocolate allowance from once a day to once every other day (ok, maybe from twice a day to once a day).
But you still aren't getting the results you want. You have reached that frustrating plateau where weight loss is stalled and your motivation fizzled. What gives? (because it sure isn't your waistline). At this point, it is time for a new game plan, but you may feel as if you have already tried everything. What should you do?
Don't give up. Ever wonder why those personal trainers at your gym always looks so infuriatingly, impossibly good? It is because they have a veritable reservoir of effective strategies. They know what works and what doesn't. And if you ask nicely, they just might tell you.
Personal trainer Tarin Hackbarth, who teaches for a company called Hudson Valley Boot Camp in Orange County, New York, says one of the best things you can do for your workout routine is to stop it, and try something else.
"When I worked in a gym as a fitness instructor, I would see the same people doing the same routine every week on the same day," she explains. "But your body builds up a resistance or tolerance for the workout routine."
It is at this point that many feel discouraged. But as Hackbarth notes, simple changes every few weeks will keep the results coming. "To avoid the plateau, people need to vary their workouts by changing the exercise moves, or taking a new class."
"For example, if you always run four miles on the treadmill, give spin class a chance. It will still get the heart rate up and burn calories, but will work different muscles in the legs," she adds.
Jay Hutchings, a personal trainer at Mike Arteaga's Health and Fitness Center in Highland, NY, stresses the importance of performing exercises correctly.
"So many people have gotten poor direction on how to exercise, and others watch and copy their mistakes," he says. Perhaps the strategy here may be to change who you are watching, because as Hutchings says, he aims to be a strong example to others during his own workouts. "When the members of a gym know who you are, they will often watch your form, even if they are too intimidated to ask you questions," he says.
"The most common advise that I give to clients is to focus on their form first and then proper speed. Weights should be used as a way to mark progress, not as a bragging point," he adds.
Hackbarth says that most people know the areas they want to work out, but only know one or two exercises that will give them results, she says. She also added that she often sees errors in form.
"Many people think they know how to do the moves and do not ask for assistance. Then they wind up with injuries," she says. "But many gyms offer free demonstrations of the machines, explaining how each works and what muscle groups will be utilized."
Both trainers observed that men tend to flock toward the machines while women stick with cardio. Therefore, the advice given to men and women isn't always the same.
"When dealing with men, it is all about getting around the macho, tough guy attitude. This includes emphasizing slower motions, proper form, and the lack of the need for them to be Superman. Women typically are hung up on spot reduction, not wanting to gain too much muscle and toning. With women you have to explain that they cannot just slim down their hips without increasing their muscle and losing fat to tone," he explains.
With the strategies of variety and proper form under our belts, the next question to follow is, how often do we need to work out?
Hackbarth, who has been a personal trainer for over four years, works out 4-5 times a week. She does 3 days of boot camp, an intense workout class during which she uses several strategies-including kettle balls, her own weight as resistance, and cardio moves-to train. She does one day of spinning, and usually runs one day a week. In warmer weather, she explains, she works out 7 days a week, with 2-3 days of cycling or running outside.
Hutchings, who has been working as a trainer since 2006 and is currently finishing a bachelors degree in nutrition, says his workouts vary in time duration and with whatever programming he is currently instructing. "For example, if I teach five, 45-minute boot camp classes, that will make up a large portion of my cardiovascular training for the week, and I may only do one or two more sessions," he explains. Hutchings makes sure he does high intensity workouts 3-4 days a week, and keeps the routine varied with circuit machines, free weights, plyometrics, a type of exercise using explosive movements to develop muscular power, (i.e bounding, hopping, and jumping), and any exercises he is testing out for the clients in his boot camp classes.
Though that may seem like an awful lot to us regular folk, there are still ways we can apply what we learn from the experts to the capabilities of our busy schedules.
"Patience is key," says Hackbarth.
"People can have unrealistic expectations, like losing ten pounds in two weeks. They need to realize that, like everything else, it takes time for your body to change and produce results," she says.
Hutchings agreed. "Even the slightest bit of effort on your part adds up and creates a huge result. You didn't arrive in the physical condition you are in overnight, so do not lose heart if it doesn't change overnight. Every bit of work you do increases your success and your energy to keep going."
It is also essential to throw in a healthy dose of self- esteem. As Hutchings notes, our lives are filled with images that can discourage our progress.
"Hands down the biggest obstacle would be the media and the image that it paints of what "physical perfection" should be. People believe that the picture they see in the supermarket is a realistic and necessary achievement. People need to put down the magazines and turn off the "E" network and focus on how they feel and the quality of life that they have."
"You need to compete only against yourself. People need to be the best "Me" that they can be," he adds.
Hackbarth stressed the importance of finding time for yourself, despite the many demands of careers, children, and social lives.
"Because your family is important and they rely on you, you need to keep yourself healthy to be there for them," she says.
In order to minimize any un-doing of what you do in the gym, Hackbarth emphasized eating right. "I tell my clients that working out, eating right, and being patient all go together," she says, but she recognized that this isn't always as easy as it sounds. To help, she recommends that her clients keep a food journal so that they may become more aware of how many calories they are actually taking in every day. "Many are quite surprised to see how poorly they are eating!" she says.
So now there is no excuse. Give your body what it wants and needs. Variety. Patience. Well-balanced meals, and some well-deserved "me" time. Get your game plan in place, and hit the gym!
Written by Cynthia Hacker
You've been to the gym 4-5 nights a week for the last month. You've been hitting the water bottle hard, and lessening your chocolate allowance from once a day to once every other day (ok, maybe from twice a day to once a day).
But you still aren't getting the results you want. You have reached that frustrating plateau where weight loss is stalled and your motivation fizzled. What gives? (because it sure isn't your waistline). At this point, it is time for a new game plan, but you may feel as if you have already tried everything. What should you do?
Don't give up. Ever wonder why those personal trainers at your gym always looks so infuriatingly, impossibly good? It is because they have a veritable reservoir of effective strategies. They know what works and what doesn't. And if you ask nicely, they just might tell you.
Personal trainer Tarin Hackbarth, who teaches for a company called Hudson Valley Boot Camp in Orange County, New York, says one of the best things you can do for your workout routine is to stop it, and try something else.
"When I worked in a gym as a fitness instructor, I would see the same people doing the same routine every week on the same day," she explains. "But your body builds up a resistance or tolerance for the workout routine."
It is at this point that many feel discouraged. But as Hackbarth notes, simple changes every few weeks will keep the results coming. "To avoid the plateau, people need to vary their workouts by changing the exercise moves, or taking a new class."
"For example, if you always run four miles on the treadmill, give spin class a chance. It will still get the heart rate up and burn calories, but will work different muscles in the legs," she adds.
Jay Hutchings, a personal trainer at Mike Arteaga's Health and Fitness Center in Highland, NY, stresses the importance of performing exercises correctly.
"So many people have gotten poor direction on how to exercise, and others watch and copy their mistakes," he says. Perhaps the strategy here may be to change who you are watching, because as Hutchings says, he aims to be a strong example to others during his own workouts. "When the members of a gym know who you are, they will often watch your form, even if they are too intimidated to ask you questions," he says.
"The most common advise that I give to clients is to focus on their form first and then proper speed. Weights should be used as a way to mark progress, not as a bragging point," he adds.
Hackbarth says that most people know the areas they want to work out, but only know one or two exercises that will give them results, she says. She also added that she often sees errors in form.
"Many people think they know how to do the moves and do not ask for assistance. Then they wind up with injuries," she says. "But many gyms offer free demonstrations of the machines, explaining how each works and what muscle groups will be utilized."
Both trainers observed that men tend to flock toward the machines while women stick with cardio. Therefore, the advice given to men and women isn't always the same.
"When dealing with men, it is all about getting around the macho, tough guy attitude. This includes emphasizing slower motions, proper form, and the lack of the need for them to be Superman. Women typically are hung up on spot reduction, not wanting to gain too much muscle and toning. With women you have to explain that they cannot just slim down their hips without increasing their muscle and losing fat to tone," he explains.
With the strategies of variety and proper form under our belts, the next question to follow is, how often do we need to work out?
Hackbarth, who has been a personal trainer for over four years, works out 4-5 times a week. She does 3 days of boot camp, an intense workout class during which she uses several strategies-including kettle balls, her own weight as resistance, and cardio moves-to train. She does one day of spinning, and usually runs one day a week. In warmer weather, she explains, she works out 7 days a week, with 2-3 days of cycling or running outside.
Hutchings, who has been working as a trainer since 2006 and is currently finishing a bachelors degree in nutrition, says his workouts vary in time duration and with whatever programming he is currently instructing. "For example, if I teach five, 45-minute boot camp classes, that will make up a large portion of my cardiovascular training for the week, and I may only do one or two more sessions," he explains. Hutchings makes sure he does high intensity workouts 3-4 days a week, and keeps the routine varied with circuit machines, free weights, plyometrics, a type of exercise using explosive movements to develop muscular power, (i.e bounding, hopping, and jumping), and any exercises he is testing out for the clients in his boot camp classes.
Though that may seem like an awful lot to us regular folk, there are still ways we can apply what we learn from the experts to the capabilities of our busy schedules.
"Patience is key," says Hackbarth.
"People can have unrealistic expectations, like losing ten pounds in two weeks. They need to realize that, like everything else, it takes time for your body to change and produce results," she says.
Hutchings agreed. "Even the slightest bit of effort on your part adds up and creates a huge result. You didn't arrive in the physical condition you are in overnight, so do not lose heart if it doesn't change overnight. Every bit of work you do increases your success and your energy to keep going."
It is also essential to throw in a healthy dose of self- esteem. As Hutchings notes, our lives are filled with images that can discourage our progress.
"Hands down the biggest obstacle would be the media and the image that it paints of what "physical perfection" should be. People believe that the picture they see in the supermarket is a realistic and necessary achievement. People need to put down the magazines and turn off the "E" network and focus on how they feel and the quality of life that they have."
"You need to compete only against yourself. People need to be the best "Me" that they can be," he adds.
Hackbarth stressed the importance of finding time for yourself, despite the many demands of careers, children, and social lives.
"Because your family is important and they rely on you, you need to keep yourself healthy to be there for them," she says.
In order to minimize any un-doing of what you do in the gym, Hackbarth emphasized eating right. "I tell my clients that working out, eating right, and being patient all go together," she says, but she recognized that this isn't always as easy as it sounds. To help, she recommends that her clients keep a food journal so that they may become more aware of how many calories they are actually taking in every day. "Many are quite surprised to see how poorly they are eating!" she says.
So now there is no excuse. Give your body what it wants and needs. Variety. Patience. Well-balanced meals, and some well-deserved "me" time. Get your game plan in place, and hit the gym!
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