You’ve been eating healthy, hitting the weights and even doing cardio. Why aren’t you seeing results from your workout? If you’ve been working out for a while now or are new to exercise but you aren’t seeing the results you want, read on.
Let’s look at a hypothetical exerciser, “Karen.”
Karen goes to the gym to lift weights and run on the treadmill 4-5 times per week. She met with a personal trainer about a year ago who gave her a workout plan and general dietary guidelines. In the beginning, she saw great results. She lost about 8 pounds and felt great. But over the last few months, 5 of those pounds have crept back and she’s not looking as tight and muscular as she once did.
Karen knows she’s supposed to do 3 sets of 10 leg presses at 115 lbs, 3 sets of 10 biceps curls at 12 pounds, etc. She hits all the major muscle groups in her weight workout (which she’s done 3x/week for one year) and is done in about 40 minutes. Then she moves to the treadmill and watches TV while she runs two miles in about 20 minutes.
It sounds like a great workout. The problems? Karen’s mind and body are bored and she hasn’t pushed herself in over eleven months. She has no goal and doesn’t know which other exercises to do.
But most importantly- Karen never writes anything down!
That’s right. The key to a beautiful physique, weight loss and a stronger body is WRITING IT ALL DOWN!
In order to experience hypertrophy, or muscle growth, the average exerciser should be lifting weights they can lift about 8-12 times in one set. If Karen lifts 12 lbs for a biceps curl easily 12 times for two or three exercise sessions in a row, it’s time to increase the amount of weight she lifts. Karen’s biceps are no longer being challenged by her workout.
Here’s an example of what part of Karen’s workout sheet should look like when she fills it out.