Something’s missing. You’re not sure what it is but you’re not quite hitting your goals in the mirror or in your training journal. Strength gains aren’t coming as fast as you’d like, bodyfat is overstaying its welcome and your workouts are hardly the stuff of legend. Even if it seems like you’re doing everything right, no one is perfect and you’re likely fumbling the ball in one or more of these areas. Read on and see which of these applies to you.
2 of 7
You’re Not Lifting Heavy Enough
Few would argue that progressively heavier weights build muscle. Still, there are those who fail to load enough weight on the bar to effect marked change on body composition, clinging to the misguided belief that lighter-weight sets burn more calories. A recent study showed that lighter-weight sets that induced failure near 30 reps triggered the same hypertrophy as heavier sets in the 6-8 rep range. However, the lighter work didn’t have near the same impact on net gains in strength.Lifting heavier weight has been shown to have a much higher impact on the release of muscle-building, fat-nuking hormones like testosterone and growth hormone. Also, researchers found that using a weight that only allows for six reps increased resting metabolic rate higher and for longer after the workout than 12-rep sets. Keep those rest periods to 60 seconds or less and you stand to burn even more calories in the post-workout period.>> For a body that is stronger, bigger and burns more bodyfat, lift heavy and rest less. On your main lifts, keep to heavier sets of 6-8 reps and keep rest to 30 seconds or less.
3 of 7
You’re Not Running Fast Enough
Running is good. Running fast is better. A multitude of studies have shown that high-intensity interval training (HIIT) – most of those focused on sprinting – is better than low-intensity steady state cardio at burning fat, preserving muscle and maximizing workout efficiency. The crown jewel of HIIT’s resume is its effect on excess post-exercise oxygen consumption, or EPOC. Because of the greater level of recovery that must occur following intense sprinting, you stand to burn far more calories in the 48-72 hours following a workout. Happily, sprint work can increase post-workout fat oxidation by up to 75 percent.Sprints have also been shown to improve the quality and quantity of your body’s mitochondria, the powerhouses of cells responsible for energy production and use. This means that you’ll be able to more efficiently use fuel during intense exercise.>> Mix in 2-3 sprint sessions per week. One study showed that running 4-6, 30-second sprints three times per week burned twice as much fat as running for 30-60 minutes at a set pace. The same study also found that the sprinting group gained 1 percent lean body mass and improved markers for endurance.
4 of 7
You’re Not Drinking Enough Water
How much water are you drinking per day? Chances are, it’s not enough. By the time thirst has hit you over the head, you’re probably already suffering from diminished cognitive and physical performance. As little as 2 percent dehydration can have a serious impact on how well you can muscle through that next set at the squat rack. Proper hydration also improves digestion (and therefore, nutrient absorption) and brain function and can help to keep hunger at bay.>> Those of you carrying the gallon jug won’t have a problem with this but the rest of you should just aim for half your bodyweight in ounces per day. So that’s 100 ounces throughout the day for a 200-pound guy.
5 of 7
You’re Not Getting Enough Sleep
If you take pride in your ability to function on little sleep, you’re probably someone who has not worked up to your full physical potential. Sleep is the time for your brain and body to recover from the stimuli of the day – workouts included. As you slumber, your body builds – growth hormone peaks at this time and sets about its work of repairing damaged muscles and inflamed connective tissues.You grow while you sleep. But inadequate levels of sleep can interfere with GH release as well as the next day’s workout. Compromised hormone levels and a lifetime of subpar workouts will always have you chasing your best physique.>> Some can get away with less but you should strive for 7-9 hours per night. This is the amount shown to allow for efficient sleep cycles and growth hormone release. Wanna take further advantage of this anabolic window? Throw back 20-40 grams of slow-digesting casein before you hit the pillow.
6 of 7
You’re Not Supplementing Consistently
In 2012, the supplement industry pulled $32 billion in revenue. Did you contribute to the windfall? If you did, how many bottles or jars of unused product do you have occupying space in your cabinets? Probably more than you care to admit and each one of those “leftovers” represents not only money but opportunity wasted. Most supps are geared to maximize your progress over time. In other words, no product is going to turn you into a M&F cover model overnight.>> Be consistent with your supplementation. If you’re using a pre-workout, for example, make sure to take it ahead of every workout, without fail. And always keep your investment in mind. You’ll be less likely to skip workouts or gorge on cake when you remember the tab you ran up on your last trip to the local vitamin store.
7 of 7
You’re Not Eating Enough Protein
With the typical prescription of 5-6 smaller meals per day, the first macronutrient to fall by the wayside is protein. That’s because most of us are busy and portable protein is tougher to come by than, say, veggies, nuts and fruit. Having enough protein at regular intervals makes you more likely to make the M&F-recommended 1 gram per pound of bodyweight per day.>> Aim to eat protein at every meal and snack – 20 grams or more is optimal. Portable options such as jerky, nuts and string cheese are a must and keeping protein powder and a quality shaker at work or in the car help to ensure that you’re never without a clean protein option.
Something’s missing. You’re not sure what it is but you’re not quite hitting your goals in the mirror or in your training journal. Strength gains aren’t coming as fast as you’d like, bodyfat is overstaying its welcome and your workouts are hardly the stuff of legend. Even if it seems like you’re doing everything right, no one is perfect and you’re likely fumbling the ball in one or more of these areas. Read on and see which of these applies to you.
You're Not Lifting Heavy Enough
Few would argue that progressively heavier weights build muscle. Still, there are those who fail to load enough weight on the bar to effect marked change on body composition, clinging to the misguided belief that lighter-weight sets burn more calories. A recent study showed that lighter-weight sets that induced failure near 30 reps triggered the same hypertrophy as heavier sets in the 6-8 rep range. However, the lighter work didn’t have near the same impact on net gains in strength.
Lifting heavier weight has been shown to have a much higher impact on the release of muscle-building, fat-nuking hormones like testosterone and growth hormone. Also, researchers found that using a weight that only allows for six reps increased resting metabolic rate higher and for longer after the workout than 12-rep sets. Keep those rest periods to 60 seconds or less and you stand to burn even more calories in the post-workout period.
>> For a body that is stronger, bigger and burns more bodyfat, lift heavy and rest less. On your main lifts, keep to heavier sets of 6-8 reps and keep rest to 30 seconds or less.
You're Not Running Fast Enough
Running is good. Running fast is better. A multitude of studies have shown that high-intensity interval training (HIIT) – most of those focused on sprinting – is better than low-intensity steady state cardio at burning fat, preserving muscle and maximizing workout efficiency. The crown jewel of HIIT’s resume is its effect on excess post-exercise oxygen consumption, or EPOC. Because of the greater level of recovery that must occur following intense sprinting, you stand to burn far more calories in the 48-72 hours following a workout. Happily, sprint work can increase post-workout fat oxidation by up to 75 percent.
Sprints have also been shown to improve the quality and quantity of your body’s mitochondria, the powerhouses of cells responsible for energy production and use. This means that you’ll be able to more efficiently use fuel during intense exercise.
>> Mix in 2-3 sprint sessions per week. One study showed that running 4-6, 30-second sprints three times per week burned twice as much fat as running for 30-60 minutes at a set pace. The same study also found that the sprinting group gained 1 percent lean body mass and improved markers for endurance.
You're Not Drinking Enough Water
How much water are you drinking per day? Chances are, it’s not enough. By the time thirst has hit you over the head, you’re probably already suffering from diminished cognitive and physical performance. As little as 2 percent dehydration can have a serious impact on how well you can muscle through that next set at the squat rack. Proper hydration also improves digestion (and therefore, nutrient absorption) and brain function and can help to keep hunger at bay.
>> Those of you carrying the gallon jug won’t have a problem with this but the rest of you should just aim for half your bodyweight in ounces per day. So that’s 100 ounces throughout the day for a 200-pound guy.
You're Not Getting Enough Sleep
If you take pride in your ability to function on little sleep, you’re probably someone who has not worked up to your full physical potential. Sleep is the time for your brain and body to recover from the stimuli of the day – workouts included. As you slumber, your body builds – growth hormone peaks at this time and sets about its work of repairing damaged muscles and inflamed connective tissues.
You grow while you sleep. But inadequate levels of sleep can interfere with GH release as well as the next day’s workout. Compromised hormone levels and a lifetime of subpar workouts will always have you chasing your best physique.
>> Some can get away with less but you should strive for 7-9 hours per night. This is the amount shown to allow for efficient sleep cycles and growth hormone release. Wanna take further advantage of this anabolic window? Throw back 20-40 grams of slow-digesting casein before you hit the pillow.
You're Not Supplementing Consistently
In 2012, the supplement industry pulled $32 billion in revenue. Did you contribute to the windfall? If you did, how many bottles or jars of unused product do you have occupying space in your cabinets? Probably more than you care to admit and each one of those “leftovers” represents not only money but opportunity wasted. Most supps are geared to maximize your progress over time. In other words, no product is going to turn you into a M&F cover model overnight.
>> Be consistent with your supplementation. If you’re using a pre-workout, for example, make sure to take it ahead of every workout, without fail. And always keep your investment in mind. You’ll be less likely to skip workouts or gorge on cake when you remember the tab you ran up on your last trip to the local vitamin store.
You're Not Eating Enough Protein
With the typical prescription of 5-6 smaller meals per day, the first macronutrient to fall by the wayside is protein. That’s because most of us are busy and portable protein is tougher to come by than, say, veggies, nuts and fruit. Having enough protein at regular intervals makes you more likely to make the M&F-recommended 1 gram per pound of bodyweight per day.
>> Aim to eat protein at every meal and snack – 20 grams or more is optimal. Portable options such as jerky, nuts and string cheese are a must and keeping protein powder and a quality shaker at work or in the car help to ensure that you’re never without a clean protein option.
