Wednesday, September 23, 2020

Entire body workout

 

 

By Crystal Manjarres

Q. I work out my entire body three times a week, but my body has not changed. Any advice?

A. There are several factors that could be contributing to your body not changing: you are not allowing for proper rest between workout days, your body has hit a plateau, your diet is lacking, you are not properly fatiguing the muscle, etc. Without personally watching how you work out and knowing what you eat, it is nearly impossible for me to tell. You, however, know the answers to these questions and can make some changes to any (or perhaps all) of the above.

First of all, I disagree with working out your entire body in one workout for decreasing body fat. It would take hours to properly break down the muscle in order to reap the benefits you are seeking, and that is just a ridiculous feat to try and tackle. Secondly, by working out the entire body on Monday and then doing it all over again on Wednesday, you are not providing the muscle enough time to repair and recover, which means that you are overtraining a fatigued muscle, which means that at the absolute worst you risk injury, and at the absolute least, you do not decrease body fat and end up burning mere calories (and completely wasting your time).

If you have been training this way for quite some time, chances are you have hit a plateau as well; the body adapts to challenges quickly and needs to be pushed in different ways to keep the body physically changing (as in decreasing body fat). You must change up your workout every four to six weeks at least to keep your body guessing and your body fat decreasing (or at a minimum, to keep maintenance of what you have worked so hard for.)

Another potential hurdle is nutrition. Are you eating for fuel or for fun? If you cheat a little here or there, don’t expect your body to magically appear shredded. I hear people all the time who swear to me that they eat well, when in reality, they aren’t eating enough, they are eating too much, or they don’t feed the muscle properly. There are many factors to consider when reaching your goals: you need a fresh, challenging workout regime, a super clean, balanced diet, and adequate cardiovascular activity.

There is a delicate balance among the three and a science to achieving your desired results. In the words of my husband (who is also a personal trainer), “If it were easy, then everybody would be fit.” You’ve got to want it, you’ve got to commit to it, and then you’ve got to do it.

Crystal Manjarres is the owner of One-On-One Fitness, a private personal training and Pilates studio on Marco Island. She is a certified personal trainer and Stott Pilates certified instructor. Her focus is “Empowering men and women of all shapes and sizes”. To send in a question, email Crystal@101Fit.com. She can also be reached at www.101FIT.com and 239- 333-5771.

 

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