I, and many others in the industry have said it before, ANYONE can make you super sweaty and feel like puking during a workout.
It’s really not hard.
Run 50 sprints, do 100 burpees then jump up and down on a box 50 times (PLEASE DONT ACTUALLY DO THIS) – and you will probably want to die…
That type of training and mentality needs to change.
Chasing an arbitrary “calorie burn” on your heart rate monitor is really just marketing BS. “Burn 1000 calories a workout!” sells much more than “feel great, get stronger, and lean up over the next 6 months to a year”.
First, the “calories burn” of a workout is really just a function of you age, gender, and heart rate during a workout – as created by whatever HR monitor you use. It can be a good indication of effort put into a workout, but still, it’s not the tell tail proof needed of calling a workout good or bad.
This type of justification was popularized by certain TV shows that did lots of unhealthy things to get people to lose weight super fast…and we all know where most of those people are now…
What is your goal? Want to get stronger? Then monitor your weights used over time and see if you get stronger. Here’s a “secret” – if you are getting stronger, you are likely creating more muscle and muscle burns calories when you are just sitting around better than fat does…so do that.
Want to lose inches? Take measurements and track your food. If you lose inches and maintain muscle – chances are you are doing things right. (No clue where to start? Send me a message!)
Instead of chasing the feeling of being completely exhausted and weak after a workout, chase the results over time.
This may be hard for some to swallow, but if you have only been chasing a feeling or a calorie burn and haven’t seen the results you are after – maybe you need to change it up?
While diet plays a HUGE role in any type of compositional change – your workouts also matter. Train for strength and mange your diet accordingly is really the best way to go about things.
I have been seeing some amazing results with a lot of my female clients especially who have “bought in” to the idea of strength training, and frankly – training more like bodybuilders – for muscular hypertrophy. They aren’t getting bulky, or manly looking as many will still tell you – but are getting strong and tight in all the right places, and losing body fat at a great rate.
Here’s the caveat, they leave the gym feeling GOOD. Not crawling out like a puddle of a person, and sometimes they hardly break a sweat (there is always some by the end, but not the dripping, puddle forming, holy crap I might puke kind of sweat)
While this may sound like I am ain’t bootcamp or high intensity training – it is not quite that simple.
I have nothing wrong with these types of workouts, and still offer them to many – BUT this has to be done appropriately and accordingly.
If all you do is plyometrics, jumping, running, and explosive work – your body can become worn down, joints brutalized, and central nervous system fatigued out. Especially if you are on an extreme caloric deficit.
You have to take some time to STRENGTHEN your muscles, joints and connective tissues to withstand that kind of beating if that is what you are into.
This brings me to my next point – when you are supposed to be lifting weights for strength – do just that. Strength training is for strength, cardio is for cardio – keep it that way (most of the time)
Don’t rush through a set of squats or bench presses because you “have to keep your heart rate up” – those are meant to create strength and essentially cause a little micro trauma to the muscles. Thats how we get stronger. Focus on the INTENT of the exercise and FEEL the muscles working. Slow down the tempo, feel each rep, and squeeze the hell out of the muscle that is being worked. Here is an example for hamstring curls:
Yes things like dumbbell complexes, and kettlebell work is a little of both, and thats fine. But you will get so much more out of a lift when you FOCUS on the intent within the muscle, rather than trying to fly through your reps.
While this got a little ranty, the one thing I want everyone to take from it is this:
Rather than chasing a feeling; chase a result. Have a plan, know what you are going to do when you set foot into the gym, do it right.
Lift your weights with intent, go fast when you are supposed to sprint, and control what you are supposed to control.
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Stay healthy my friends,