Thursday, August 12, 2010

No Need To Spend Long Hours in the Gym!

When you say that you spend 2 to 3 hours a day in the gym, your fitness lifestyle becomes temporary instead of long-term.  Here are 6 reasons why you should shorten up your training sessions to get the best results.

1.  Overtraining can lead to you needing more time to recover.  You can train 2 to 3 hours a day for a good month or so.  Eventually you will exhaust yourself, your joints will begin to ache and you will need to take 2 to 3 weeks off.  This will become a pattern and you will never reach your goals.

2.  Normal daily exercise should be fun and exciting.  You should look forward to a workout.  Stating you spent 3 hours in the gym sounds similiar to saying you spent 12 hours at work.  Depressing!  Remember working out relieves stress, but if you overtrain it can cause a reverse effect.

3.  People who have long workout sessions may be training excessively.  Excessive training is focusing too long on any particular muscle group or range of motion.  Doing 3 to 4 sets of an exercise is good enough.  Aerobic training (cardio) should last no longer than 45 minutes.  Excessive training can cause prolonged fatigue and injury to joints.

4.  To maintain your lean mass, which is essential for increasing your metabolism, there is no need to spend over 1.5 hours working out a day.  It is essential that you lift weights, but excessive training can cause your body to lose its lean mass rather than gain.  In order to compensate the long hours you are spending in the gym you will have to increase you carbohydrates and protein intake.  Doing so will still lead to overall fatigue and cause unnecessary stress to joints.

5.  Following the same routine may lead you to feeling that you must extend the duration of your workout to get results.  This is true and caused by you reaching a plateau.  A plateau is a period in your workout where your body has adapted and you must increase time and length of workout to get results.  A plateau will lead to longer and longer workouts which will lead to fatigue and prolonged rest.  Extending your length of workout may also cause a loss in lean body mass.  When fatigue sets in and you take a prolonged break your metabolism will have dropped also and your body will begin to store more fat.  This will make your goals less obtainable than when you started.

6.  Working 3 to 4 days a week for 45 minutes to 1 hour each day is recommended.  Following a Non-Linear Periodization routine will keep you from getting fatigued or causing damage to muscles and joints.  Change up your overall workout for each muscle group and your cardio routine eack week.  This will keep you excited about your workouts.  Your body has many different planes of movement and ranges of motion that need to be activated in order to achieve ultimate strength, endurance, and physique.  The most effective way to accomplish your fitness goals is to incorporate a variety of different styles of movements.  In these movements periodically shift resistance and intensity levels to utilize, combine, and breakdown different muscle fibers.  This method will shorten you workout and make your fitness lifestyle long-term! 

Remember any thing you want to accomplish is going to take time and patience.  You cannot achieve your fitness goals in one workout.  be consistent and persistent then the work you have done will show from the inside out.  Your goals will not only be met, you will be achieving even greater goals.


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