As this year draws to a close, its a great time to reflect upon the goals that you had set for the previous year. Take a few minutes to reflect and answer some questions. If you don’t already, now would be a great time for a fitness challenge. Begin a fitness journal where you can keep a written record of your goals, plan your meals, and log your workouts. This can either be done with an actual notebook, or if you find it more convenient, you can take advantage of a number of smart phone apps for this purpose.
Here are some questions to get you started:
What did I do well this year?
What could I improve upon?
Are there obstacles to reaching my goals that I need to address?
What habits do I need to develop if I wish to accomplish my goals?
As you reflect upon your past year, there may be some areas where you realize that you came up short. Don’t beat yourself up! None of us are perfectly consistent all the time! Leave the past in the past and commit to always moving forward. As you approach your new year, it may be time to set some new goals.
Here at EM2WL, we are committed to helping you make 2014 your very best year yet! Be warned: the media will capitalize upon this time and try to entice you into the latest diet and fitness craze. We know diets are not the answer! Committing to making small, sustainable changes and remaining consistent is the best way to see the lasting results you desire.
Over the year, our team will be putting together a number of monthly challenges to help you stay on track. Because EM2WL is all about the big picture, these challenges will address a number of areas: strength training, cardio, motivation, goal-setting, self-love/body acceptance, and nutrition. They are broken into small, daily tasks that you will find easy to fit into your day. These small challenges will make a big difference in your journey, and help you to make this a lifestyle! We are excited to kick off our January fitness challenge in just a few days and can’t wait for you to join us!
Will YOU take the challenge?
Be sure to check in on our Facebook, Twitter, and Instagram as we work through these challenges together!
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Image courtesy of: khuruzero of freedigitalphotos.net
The new year is fast approaching and, as tradition has it, you may be contemplating making a few New Year’s Resolutions. January 1st often comes with high hopes of starting anew, but may also be mixed with some anxiety, especially if you haven’t had much success with resolutions in the past. For many of us, we make resolutions, year after year, which more often than not, fade into wish lists. We start off with the best of intentions, but at some point things go off course and we never quite recover. This year, rather than making a lofty list of goals, why not try a different approach. One that splits your resolutions into mini goals that you feel highly confident that you can achieve.
Identifying goals, changes…whatever you call them
When it comes to your list of goals, separate them into two categories: outcome-based vs behavioral-based goals. With outcome goals you don’t have direct control over the outcome. Losing 10 pounds of fat in 10 weeks is an example of an outcome goal. An example of a behavioral goal, of which you do have direct control, is including protein at each meal. Behavioral goals should be constructed in such a way as to move you closer to your outcome goal. Both outcome and behavioral goals should be practical, specific and measurable. So saying that you want to ‘get healthy’ in the new year won’t quite cut it.
Framing your goals
State your goals in a positive manner rather than a negative one. Instead of listing all the things you’re going to give up (i.e. stop eating processed food), list the things you will gain/do MORE of (i.e. eating more whole foods, fiber, protein, etc.). Believe it or not, re-framing your goals in the positive can help to remove mental blocks and get you closer to your goal. After all, no one wants to be restricted from doing something.
Get emotional
Now that you have your list of goals, look deeper into the reasons why you want to achieve them. What is really driving you to make this change? Maybe you want to set a better example for your kids or something similar. Whatever your reasons are, identify them then write them down. Willpower is an exhaustible resource and having that emotional tie in to your goal will help pull you through the tough times. Referring to this list regularly will also help reinforce your commitment.
Get ‘er done
Be practical with what you can commit to. If you don’t currently exercise, consider if it is realistic to set a goal of exercising 6 days a week right out the gate. Break bigger goals down, so that if you were asked, ‘On a scale of 1 to 10, how confident are you that you can make this change?’ , your response is a 9 or 10. If your response is a 5 or 6, break that goal down further until you can respond with a strong 9 or 10. Don’t set yourself up for failure even before you begin. Start with 1-2 goals that you feel strongly that you can achieve. After successfully maintaining this activity for 2-4 weeks move on to the next one….and the next, and so on.
Going off track
I can’t stress this enough. Whether it’s missing a scheduled workout or over indulging at a dinner out with friends, let it go. Life is unpredictable. Things happen. Don’t sweat it. Progress is not about perfection. You will still progress toward your goal without adhering to some rigid plan. Just get back on track and ditch the guilt.
Last, but most important
There’s one other area that can seriously derail your resolution efforts and that is your mind. However, you define yourself is who you will ultimately be. If you define yourself as an athlete, you will believe that you are an athlete. Likewise, if you define yourself as a failure, you will believe that you are a failure. Just believing that you are capable immediately raises the glass ceiling that many of us set for ourselves. Practice positive self talk and self love regularly.
There it is. It won’t always be smooth sailing, but tip the board as much as possible in your favor from the beginning and you will be off to great start.
Q*: I would like to lose another 20 pounds. I run 3 or 4 times a week, and will soon be training to run a half marathon. I am a 45 year old woman and my job is pretty sedentary, even though I stand most of my day. I know that as I get closer to the goal weight that things could slow down. I would just like to set myself up for success. I know that I should be lifting, but I really don’t want to. Can I still reach my goals without strength training?
A: I won’t say that you need to do something that you truly don’t want to, if that’s what you’re expecting. But…first hear me out, so that you can understand what you’re up against.
As you’ve likely have heard, there are huge benefits of strength training that have nothing to do with your outward physique. But since the question pertains specifically to your physique goals, I will only address that aspect:
First of all, there’s nothing inherently wrong with doing cardio (presuming you’re not doing a reset), and many cardio lovers have found ways to be successful with EM2WL. The key for them has been in including lifting (and even bulk cycles), for greater physique goal success.
When you choose to do cardio only, you’re left as merely a smaller version of your current self. With all the same lumps and bumps in the same areas. Combine aging with excessive cardio and dieting, and it’s a recipe for muscle loss. Losing muscle makes you “skinny fat.” This means that you will have to go DOWN in weight each year, just to look the same as you did the year before. As you can see, over time, this could become problematic. Soyour goal weight will need adjustment if you’re looking for a specific “look” and only doing cardio…and even then, it’s not so certain that you’ll get it.
Muscle is what gave us our former youthful look. Without it, we will begin to look bigger, and hence older (even if we stayed the exact same weight that we were in our youth). Lifting will not only keep that youthful tightness of the body, but also allow you to hit your goal WITHOUT having to lose so much weight.
The other thing with doing cardio only is that our body adapts to cardio. So if you’re doing a lot, then at one point you may not be eating enough for your super high burns, but over time, that amount will become too much as your body adapts to the activity to become more efficient. So you’ll be doing the exact same amount of work, yet burning much less calories.
It actually does your metabolism a disservice over time. You don’t want to get to the point that your body views running 10-15 miles, the same as going to check your mailbox: just part of the routine, and thus no changes being made.
It’s fine if running is your passion and you want to do it no matter the physique consequence (as many runners will do). If you want to get smaller, then you should fully understand how running only will play into the picture.
I’d highly recommend mixing some lifting into your routine.
Our motto, “cardio for fun, weights to transform.” If you abide by that, then you can still do the cardio that you love, simply for enjoyment. But if you really want to transform your body, allow the iron to assist you.
With all that said…if you still aren’t feeling weight lifting, then I would keep close eye on your heart rate monitor. If you notice that you are burning less calories than you used to, then you are likely eating too much, and will have to continue to adjust accordingly.
Photo cred: flickr ~ rvwithtito
Have fun in your half marathon!
How about you fam? Any tips for a newbie that’s not into lifting? Are you reaching your physique goals with cardio only? Have you had to make any adjustments in order to keep progressing?
*Q & A posts are excerpts from actual submitted emails from clients and fam. Have a question that you’d like to see addressed in Q & A or explained in a future article? Drop us a line below!
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So, you’ve finally made the decision to go through with a metabolism reset. You’ve had it with diets and excessive exercise and you are ready to make the necessary changes to get your body functioning properly again.
We are proud of you. That first step is incredibly scary. The road that you have ahead is not easy, but it is worth it!
Cardio…how much is too much?
One question that we get asked quite frequently at EM2WL is about the amount of cardio that is “permissible” during a reset.
We are all about moving your body in a way that is enjoyable and achieving your fitness goals. We would never tell you to give up something you love! Even though we are passionate about getting women to lift heavy weights, we know that many of our readers really enjoy cardio, whether it is training for a marathon, crossfitting, or gettin your groove on at a Zumba class. As long as you are making sure to match your caloric goals to your activity level, you should be able to continue to participate in the activities you love. Just make sure to incorporate some heavy lifting in there in order to stimulate your metabolism and build that fat-burning muscle.
Unfortunately, many people are not asking these questions because they love cardio, but out of a place of fear. They are afraid that if they eat all this extra food, and do not compensate for it with extra activity, they are sure to balloon up.
It’s important to remember that the goal of a metabolism reset is NOT weight loss. Our bodies need energy to function properly. Breathing, eating, sleeping, doing the dishes, lifting weights, walking the dog…these are all activities which require energy. We get this energy from eating food. If we are not giving our bodies the nutrients that we need, our bodies will respond by taking nutrients from some other source. At a small deficit, some of this energy will come from the burning of adipose tissue (fat) for fuel. However, at a very large deficit (whether that is created through exercise or diet), the body will begin to conserve metabolic energy.
The purpose of a reset is to slowly get the body accustomed again to eating an appropriate number of calories for your activity level. Its is fairly common to gain weight as you begin to up calories, but eventually, weight should stabilize. Just as the body was quick to make adaptations to the lower calorie level, the body will quickly bounce back to eating a consistent and appropriate number of calories. It is crucial to be patient, consistent and to trust the process.
You have kids, a job, housework, and bills. Don’t let your fitness goals become one more stressor. Enjoy the journey!
One goal of your metabolism reset is to give your body a chance to relax and remove some of the stressors placed upon the body by restrictive dieting and excessive exercise.
Cortisol is a hormone known as “the stress hormone.” In response to stressful situations, cortisol levels will increase. Despite the negative press it receives, cortisol is a good thing! It helps us through those “fight or flight” situations by increasing our pain tolerance, giving us a surge of energy, and conserving energy expended. If you are being chased by a bear, that extra cortisol will help you to run for your life. After these situations, cortisol returns to normal levels and the body’s relaxation process kicks in.
However, many different types of stressors which are not really “fight or flight” scenarios can also spike cortisol levels. Not getting enough sleep, a trying family situation, eating at a caloric deficit, and exercise all place stress upon our bodies and can trigger the release of cortisol. If many of these stressors are occurring all at once, cortisol levels remain high, and the body may respond by making metabolic adaptations.
Too much cardio can elevate cortisol levels, particularly when not enough calories are being consumed.
Many of our readers are already finding it mentally (and often, physically) challenging to increase calories to the level that will support a healthy metabolism. Doing excessive cardio is often a way to make them “feel better” about the increase in calories. However, this creates a caloric deficit which will not allow for the healing process to take place. Increasing activity will increase energy needs during your reset. If you are already uncomfortable with eating more, you will want to keep the cardio to a minimum.
On the other hand, doing some heavy resistance training during your metabolism reset will yield a number of benefits. Provided the calories are sufficient, a metabolism reset can provide an environment for building some quality muscle. Often switching the emphasis from fat loss to muscle growth can be very refreshing and empowering, and it gives you something else to focus on. A pound of muscle burns more calories at rest than a pound of fat, so focusing on building muscle now will help you tremendously when the time comes for you to focus on losing fat later!
The bottom line? Taking a break from the cardio (for now) will also allow you to receive the maximum benefit from this later when you proceed into a caloric deficit. But if you absolutely feel like you cannot live without it, keep those cardio sessions short and sweet and make sure that you are fueling those cardio sessions.
Becca is a busy wife and homeschooling mother to five children ages 5 to 13. About three years ago, she embarked on a journey to health and fitness that resulted in the loss of approximately 100 pounds. Today, she is a competitive powerlifter and strongwoman who loves ice cream and deadlifts. As an ISSA certified personal trainer, she is passionate about helping women to get started on a lifestyle of strength and fitness.
Unless you’re fairly new to the EM2WL lifestyle (or the fitness world, in general), you’ve no doubt begun incorporating some weight training into your workout regimen for optimal results. Even newbie fitness buffs are bombarded with strong “recommendations” of weight training everywhere they turn, and typically know that they “should” be lifting (even if they still choose not to). The longer you lift, the more intensity you need — this is where intensity techniques come into play.
In the beginning, simply getting through your workouts and sticking to the basics (compound movements in pre-set rep ranges) are more than enough to stimulate changes in your physique. But at a certain point it becomes very difficult to get more out of your workouts.
What gives?
Well…the more advanced you become, the more intensity techniques your training style will need in order to produce results.
What is Intensity?
Intensity— by definition — is an extreme degree of strength, force, energy, concentration, vigor, fury, passion, etc., done through activity, thought, or feeling. It’s basically not just what you do in the work out, but how you do it, and what energy you bring to it.
Working out at the wrong intensity level for you will typically: ⦁ cause burnout or injury (if your intensity level is too high for your fitness level) ⦁ bring your progress to a screeching halt (if your intensity level is too low)
Beginner vs Advanced Intensity
There’s a huge difference in the intensity level from beginner to advanced…let’s not forget that there’s an intermediate level between the two! And there’s even a difference in intensity of advanced lifters compared to that of competitors who are training for the stage. There’s absolutely no reason for a beginner to hop right into to an advanced lifter or professional competitor’s routine. That body took them years to develop, and it will take a beginner just as long (possibly longer) to do the same. Going all out up front simply leaves you with less tricks of the trade as you progress. This is no different from our basic premise on eating too little or doing too much cardio. Doing too much, too soon is almost always a recipe for disaster.
On the flip side, if you’ve been lifting for a year or more, and are still approaching your workouts halfheartedly, or doing the exact same moves, with the exact same weights, it’s time to step it up. If you want results, then make sure your head is in it. You’re not doing anyone any favors by simply lifting because it’s on your to-do list, or because Kiki said so. Be ALL in. Pop in those earbuds or that DVD and put it on blast. Get in your “zone.” Increase your poundage, eek out an extra rep/set, lower the weights slower than usual, or lift them more powerful and explosive than usual. If you’ve been doing full body workouts three times per week, try upper/lower splits 4 days per week or concentrate (ie more sets/reps) on one or two body parts, each day for five days. When it’s time to work, put in WORK. Yet, be sure to also rest when it’s time to rest; under-recovery can also lead to a lack of energy/drive/focus and, subsequently, results.
“The harder you work, the more results you will see, assuming that your training methods are as effective as possible. ” ~Arnold Schwarzenegger
So let’s say that you’re well beyond your beginner years. When you’re in the gym, you’re in.the.gym. You’re working as heavy as you can, doing as many sets as possible, and training as often as possible without overdoing it. What worked in the beginning years, simply doesn’t work anymore, no matter how “into” it you are.
The Longer You Lift, the More Intensity you Need
This is where intensity techniques come into play. Playing with rest times, supersets, burn sets, drop sets, giant sets, forced reps, partial reps, rest/pause, German Volume Training, etc., will prove invaluable in your advanced years. (We will go into detail on this at a later date, but several of these techniques have been included many of our workout plans).
This is another reason why it’s not a great idea to totally abuse these techniques before their time. This tends to be quite common in newer lifters who were used to cardio-only workouts. They start out of the gate adding intensity techniques because they don’t feel like the slower pace of traditional lifting will “work.” In actuality, they should be taking FULL advantage of the newbie gain period, that produces results from hardly any effort. If that sounds like you, beware that you are setting yourself up for a harder road, than if you simply allow for natural intensity progression to take place. Two to three days per week of compound lifts are plenty for starters. Be assured, it IS working. Remember that there is a law of diminishing returns on ALL types of workouts. Just as with endurance workouts, the more advanced you become, the harder it is to continue to develop, and the harder you have to train.
Speaking of endurance…
Endurance limitations Affect Performance and Intensity
Increased endurance of the muscle will help you to push more weight
Without enough muscular endurance, it will become harder to get through your workouts with the same intensity. You’ll begin to feel as if you’ve hit a wall with your training: your lifts will stall out all together, or even begin to go down. This is due to the fact that endurance-style training (with weights or without) supply much needed oxygen to the muscles. If you use up your body’s ability to supply oxygen to the muscles (by never working in an endurance rep range), they will fail prematurely and you will not fully stimulate them. This can easily be remedied by taking a 4-6 week break and de-loading (reducing your weight, and increasing the reps) every 2-3 months or whenever you feel that you are entering that stall pattern. Going through a gradual endurance period (higher reps with very little rest between sets) will give your body time to adapt, and your ability to train hard, for longer periods of time will increase. You will tire more quickly, and likely feel like a punk, lol, but it’s short lived and for the greater good. So stick it out.
Along with tracking your progress via methods of tape measure, body fat percentage, and pics, be sure to examine your level of intensity. Ask yourself each time you hit the iron if your current intensity is where it should be. Do your best to bring the greatest intensity (focus, vigor, passion, energy) needed for your fitness level to each and every workout, you will continue to see changes for years to come.
Sick of trying to figure it all out on your own? Proper periodization is KEY to outsmarting your plateaus, but sometimes you need to dedicate your brainpower to more important things. I get it – so allow me to do the work for you. The EM2WL Level Up app is fully equipped with just the right amount of endurance, hypertrophy, strength, and metabolic phases (with instructions for exactly when to crank up or cut back the intensity techniques). Click here for more info.
References: Dictionary.com Mirriam-Webster.com The New Encyclopedia of Modern Bodybuilding, Arnold Schwarzenegger
As you reflect upon your past year, there may be some areas where you realize that you came up short. Don’t beat yourself up! None of us are perfectly consistent all the time! Leave the past in the past and commit to always moving forward. As you approach your new year, it may be time to set some new goals.
The new year is fast approaching and, as tradition has it, you may be contemplating making a few New Year’s Resolutions. January 1st often comes with high hopes of starting anew, but may also be mixed with some anxiety, especially if you haven’t had much success with resolutions in the past. For many of us, we make resolutions, year after year, which more often than not, fade into wish lists. We start off with the best of intentions, but at some point things go off course and we never quite recover. This year, rather than making a lofty list of goals, why not try a different approach. One that splits your resolutions into mini goals that you feel highly confident that you can achieve.
Framing your goals
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