How Often To Increase Your Lifting Weight

 

Really, How often? Well to be honest I cannot not answer the question, however I can give a few tips I use .  I’m a Beachbodyondemand lover,  all. To say I have several trainers with awesome workouts by a calendar. The trainers do suggest when its time to increase, do I follow?  Sometimes yes and sometimes no.

I increase my weights according to my strength, if I feel the current weight is not challenging I will increase prior to the trainer recommendation. On the flip if the weight is already challenging well no and no I’m not changing my weights.

Now the question is how do I know if they are not challenging, huh, have you ever lifted if not let me share.  When you’re lifting and on rep 3 or 4 you gotta dig in with a face you hope no one is taking pictures or video taping and by rep 8 you;r a bit shaky but know you can maybe do 2 more reps and that’s MAYBE, the weights are challenging.

If you are able to lift and it feels like air or you can continue to lift on and on without any muscle fatigue. Just stop and  increase the weights but if you like to go through the motion okay.  It’s not really going through the motion because if you continue on and on the muscle will fatigue, the increase in weights cause the muscle to work and fatigue sooner, but with safe measures.

With any weight lifting make it about you, as I do, your goals, your challenge and most of all your safety as I also do. To weeks of weight lifting of fun (you have to enjoy your workout), safety and meeting those fitness goals,  ENJOY.

My Monday Workout “Upbeat Strength”

weights-958749_960_720

 

This workout is one of many of this amazing program I’m currently doing. “Morning Meltdown 100”, which means 100 workouts.  Upbeat strength required light, medium weights so I decided on 10’s and 20’s.  Okay this workout is slow, then fast , and there are combined workout and normally 20’s combined (40) is medium weight but we are working out to music and the beat gets you moving but it is not the same.  These 20’s felt like 50 lbs and I had to switch out.

There are so many trainers and as I’ve said in previous blogs, they are all good  you just have to find the one that works best for you.  I’m also learning you must also have patience and believe in the trainer.  Morning Meltdown is a different approach to the usual lifting and cardio even with lighter weights you work up a sweat and muscles are worked, I’m huffing and puffing and no I can’t blow anything down because I’m just trying to make to the end.

So Upbeat strength gave me the notion of being strong mentally and physically because I had to dig deep and not stop.  I encourage myself just one more rep then two and then that set is over. Strength in weights and mind, we are able to accomplish a little more in workouts and in life if we are Patient, Believe, and KNOW –WE CAN ACHIEVE.

To a week of upbeating your workout and your life.

Follow Your Strength

pexels-photo-669585.jpeg
Photo by Lukas on Pexels.com

Follow your strength is a nice and polite way of saying don’t under lift but don’t over lift. I recently listened to two guys brag about their weight lifting . One  said I may be able to lift that in a few days.   They had stated their lifting weight one with bulging arms ( time to buy new new shirts. The other you could see developing muscles but not yet bulging. My eyes really popped.  One thing I was listening and not part of the conversation but if you are lifting 45 pounds less than someone don’t think in afewdays you will be able to the same.  It is wise to follow your trainer or listen to your body it speaks to you.  Really.

First of all you don’t know how long it took an individual to get to their lifting weight, what is the routine. I know this because I workout with several trainer (beachbodyondemand) and it depends on the series of routine, the position, the pace and other factors which decides the weights to use.  Do my lifting increase, slowly yes.  Most of all good form and safety is important.

Speaking from experience and growth I say follow your strength, your body will tell you when its time to increase because the weights will seem lighter or you will do far more reps than you thought. Challenge yourself but again with safety and not too rapidly, which can cause injury.  Also it’s okay to challenge yourself with an increase in weights for a few reps then decrease.

Consistency is key, you will get there.  To weeks of challenges on weight lifting with great results.

Is Your Weight Loss Healthy

Is it, I know all weight loss should be considered a great move, BUT all weight loss is not healthy. This sounds confusing but don’t read into it and don’t think I’m trying to confuse you. NOWAY.

I have a few friends 👬 on weight loss journey and feel they are doing good and they are. Their concerns is not their workouts but their nutrition because they are not sure if their current nutrition will be forever.  First changing your mindset in nutrition is a plus x 20. This takes discipline and a lot of it.  However if your change is a FAD hmmm, probably needs to be evaluated.

A change in nutrition should be a lifestyle change one you are getting  adequate nutrition to sustain your body’s requirements and will be able to follow for the rest of your life.  Temporary change does not assist in a healthy you, its like placing a board on a hole in the road. You want to be lose fat, build muscle be it lean or bulky, also know everyone lose and build at a different rate. I should know because there are months my change is slower than a snail or a turtle.

As mentioned in previous blogs find the change that works for and with you, because an unhealthy weight loss can be as damaging to the body as overeating.

To a journey of healthy weight loss- STRONG and HEALTHY is the new Skinny.

The App or The Containers

I know you are wondering what the heck? An app or containers, what does it all mean.  On my fitness journey I am really focused on my intake, with any fitness journey  change is NOT made by exercise alone. NUTRITION has a major role and with my years of eating disorder I must always be knowledgeable of my intake. This does not mean I don’t eat carbs I do, pastry of all types included.  Do I sometimes in celebrating go over, yes just not daily or weekly.  Before you think I also have those weird cravings and I again satisfy my cravings but not overly.

Having an eating disorder too thin, too thick, too skinny, too fat.  I just want to be a healthier me without undereating or overeating.  I do use an APP and I am guilty for not using it daily but I’m good for 5-7 days a week.  The APP keeps me focused monitor my calories and breaks down my macros and micros all good also calculates my fat content.  The APP as much as I like it it does not break down exactly how much proteins, vegetables, healthy fat, carbs I should take in. Am  I  saying APPs for nutrition are bad, NOPE they do work, you just need to know which is important.

Now to the containers, I am a team beachbody @teambeachbody.com fan, loaded with over 700 workouts with different trainers, and each have a nutrition plan with 95% of the food you already eat via use of containers or a method 2BMindset.  Both are so awesome.  The containers break down how much of it should each day to promote healthy intake as well as see results of your workouts.  I’m getting better but I still need improvement.

When consuming the right amounts of food there is a lot of food, and when I’m really 100 on my nutrition I notice a greater results to my workouts.

portion container

Which do I choose, both sometimes I am so amazed as to how much food I consume with the containers and still be under versus just eating and inputting for macros and micros. They both work, its up to the individual to decide which works with their life style and workout.  It’s also up to the individual to decide which APP is best for them.

My journey consists of the containers and  Lose It APP.

To a week of Happy, Healthy, Good eats and Great Workouts.

AGAIN

0eec855f-2336-445a-9e3c-5b24d890f91d.jpeg

NOW what is this suppose to mean well a lot as I am hearing recently from friends, colleagues and a few followers on social media.

I have to start my workouts AGAIN.  I need to connect with my trainer AGAIN.  I need to join in with you AGAIN.  I’m frustrated because I did not see results in the fitness workout, but I’ll start AGAIN.  I need to resume working out at the gym AGAIN SOON.

To begin with I know there are curve balls in life and we must adjust. Trust me hear lately I am being pitched a lot of them balls.  But just tweak a bit and keep the focus.  I have to stay on myself for this one.  FOCUS YOU GOT TO STAY FOCUS TO REACH YOUR GOALS, oh that was me speaking aloud to myself.

But in reference to workouts you do have to stay focused.  If you have a goal or just enjoy the euphoria feeling received after working out then – STOP starting over.

86f374be-6ea5-4a5d-8f27-300a0a6a38a4.jpeg

Isn’t It Time

analog clock sketch in black surface
Photo by Miguel u00c1. Padriu00f1u00e1n on Pexels.com

This is exactly what I once had to ask myself.  Isn’t it time I take control of my excuses of fitness.  I had excuses greater than a thousand as to why I couldn’t workout and when I did workout I had excuses as to why I couldn’t perform a specific workout.

Okay I’m a FAN, LOVER of @beachbodyondemand. There are so many at home workouts and trainers.  I was unable to get to the gym at one time like I wanted to, life changes so we (I), have to adapt.  I joined the beachbody team because it was appeasing to my current life.  What did I do? Yep I made choices on trainers to use and later which of their workouts I would do to make it better for me I decided which routine in the workouts I’d do.  What the heck?

I wanted a refund because this $hit was not working for me. Truthfully it wasn’t not at all, did I deserve a refund well YES. Yes I really did but did I submit for one NO. Why since this was not working for me nor the gym and I wanted to stay on my fitness journey but I was lost in the travel. The gym was not going to work due to changes HOWEVER, @teambeachbody would. Why did I change well it was TIME.  Time for me to admit several things.

1. I was not following the calendar set for each workout, I was making my own choices. Now this is so allowed by adding on but not by way of doing it my way. These are trainers and they have more experience with credentials.

2. When I did a workout I decided which ones I’d give 💯 to and just sit on the others or do very little because it looked difficult. I didn’t want to workout with the modifier.

3. I was  not, as I now am continuously doing twerking my nutrition.

So no it’s was me I had to accept it was all me. It was time to accept I needed to refund my self a change of positive dedication to ME.  Sometimes we must look to see if we are doing all of what we seek. If not then apply.  Those difficult reps only required me to modify and then get in it and erase my own excuses.

To sum it up this has been a awhile back but I still sometimes am challenged and must remind myself  STOP 🛑 the CLOCK, time for a mind reset. Yep it’s time.

To weeks of  resetting your time clock of thinking for a GREATER YOU