Are you training WRONG?

The one thing I see in all the gyms I visit, and of course the gym I train at as well is people training wrong. Quite often people are using poor form, which leads to no, or fewer results and increases the risk of injury, quite often serious injury.

More so than that, I see people who have decent form, but are just training wrong. Bosu ball and quick circuit training is great for increased balance, athleticism and weight loss, but it is not ideal for hypertrophy (muscle growth).

Same can be said for people who are working a power lifting routine while trying to lose weight. Yes, more lean muscle leads to increased rate of calories burned, and yes, weight training should be included into every weight loss routine, but it has to be done the right way.

What I see very often are people who join a gym, do the same thing day after day, see no results and leave. On the flip side, I also see people who have been at the gym for years, look exactly how they did when they joined, because they just aren't putting in enough effort.

Since I am a trainer and a group fitness instructor, not to mention an avid blogger, I get questions on just about any topic. One of the most frequent topics are infomercials. Does P90X really work? Will Chalean Xtreme really get me a 6-pack? Is Insanity really that effective?

Here is the deal. Some people prefer to train at home, others in the gym, and others want to train in a team like environment. All the results you see on these infomercials are real, however, they are not the average outcome. Just like at a gym, some people will gain faster results than others.

I titled this article "Are you training WRONG?" The reason for that also includes effort. When we were in high school (or any level of education for that matter) the more you paid attention in class, did homework and spent time studying, the easier the final exam was, and the higher your grades.

Guess what, most of the time, training wrong is just because you are not putting in the fair amount of effort. You may be doing everything you can in the gym, and your diet is awful. Flip side, you are eating a clean and sound diet, but your workouts are lackluster at best.

Do these infomercial programs work? Yes, if you follow them as best you can and stick to the diet given. Due to genetics and stress levels, no 2 people will get exactly the same results, but your results should be suited to you, not compared to somebody else.

Gym memberships are not cheap, neither are these "As seen on TV" programs. If you are making the financial investment, make the personal investment as well. No matter what your goals are, they will only be achieved if you put the right amount of effort, work and heart into them.

I assure you that effort and desire, and sheer will power will be your best ally in the hunt to reach your fitness goals and any goals you may have in life. Study, read up, do research, create a plan and stick to it. Don't be afraid to ask for help or advice. Be open minded, but at the same time, be smart about what you take in and what you ignore, not all info out there is correct.

Getting back to fitness, here is my humble opinion on how to reach your goal.

To Lose Weight:
Do 2 to 3 days of weight training, lighter weights, 4 sets of 12 to 15 reps. Circuits recommended.
Do 2 to 3 days of HIIT Cardio and Bosu workouts.

To get major hypertrophy:
4 to 5 days heavy lifting. 1 muscle group per day. 5 to 6 exercises, 5 sets of 8-12.
If you do cardio do it much later or on days when you do not weight train.

For massive strength gain:
3 to 4 times per week. 20+ sets of 2-5 reps... HEAVY!!!

This of course is not the only way to achieve your goals, but they work, so long as you put in the proper effort.

I look forward to your comments and if you have questions, please follow me on twitter @trainwithoz or on MySpace under Ozzie Elias.

Plyo Circuits

Many people know that I love lifting heavy weights. I do not necessarily strive to be a bodybuilder, but my body is my temple, and I want a well sculpted temple! Part of a well sculpted body means low body fat percentage and little to no fat around the "belly" area. I do have a small belly... for now!

If you happened to be at the gym where I trained today at 11am, you would have witnessed what I call a Plyo Circuit followed by an ab workout and then HIIT cardio. It is perfect for burning fat, improving speed and balance as well as overall athletic ability.

So, what are Plyo Circuits... basically it is a circuit of different plyometric exercises. Do a set of 3 exercises, rest for 30 seconds and then do them again. I went 4 rounds of 3 sets and then changed them up.

I also incorporated jumping on and off platforms, push-ups, swiss ball sit-ups, bosu ball squats and deadlifts, and of course jumping rope.

I plan on doing this 3 days a week and mixing in 3 days of heavy lifting. That should just about sculpt my body. Diet wise I am eating only real foods... no bars, and my protein is all natural.

I am allowing high carb breakfasts, and carbs post workout... THAT'S IT!!! The rest of my meals are lean protein, vegetables and essential fats.

Don't forget to follow my daily progress on twitter @trainwithoz

Cheers!

Personal Update

It has been quite some time since I have blogged. I have thankfully been very busy with work and my personal training.

I have started to notice nice gains, especially in my quads, back and triceps. I am working to meet those gains on my biceps and chest as well. I am eating carbs with breakfast and post workout only, and completing my meals with good sources of proteins and essential fats.

In the gym I am lifting quite heavy. I am doing roughly 5 exercises per muscle, with 4 sets per exercise. Set 1 12 reps. Sets 2 & 3 are 10 reps and the final set is 8 reps. I increase weight with each set.

In terms of supplement use, I have not really been using anything special, but I am making sure to get loads of glutamine and BCAAs. I am also taking N.A.C and will likely start with Beta-Alanine.

I am of course sleeping well, most nights I get roughly 8 hours of sleep. There is always the exception of less sleep some nights, so I have taken to napping on those days.

I will be attending CanFit Pro show in Toronto next weekend, so if you are going to be there, come say hi.

Don't forget to follow me on twitter @trainwithoz or on MySpace or facebook under Ozzie Elias.