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.