Working out 7 days a week & no results

The thing I have realized about the fitness industry while working in it, is people have this ongoing thought in their mind that the more they workout the more results, the better the physique, the stronger they are and the less at risk of health issues they will be. 

BUT.. 

It never ceases to amaze me how many of those people won’t see any results, their physique won’t change and their health issues still arise or have yet to go away & if being strong is lifting 225 for the first year and then never seeing an increase the next year, then strong needs to be re-evaluated as well. The concept of working out everyday sounds like the one way of ticket of gains and being more in shape & seeing more results but if you want some honesty  — you aren’t going to see neither working out 7 days a week without any type of change or routine that gets you there. I work at a gym where I see the same people doing the same routine day in and day out, they do it and do it, and do it until they complain about hitting plateaus, or not seeing the results they like or perhaps they do it and boost themselves up with this mindset that they have grown a whole 2 lbs in their squat after staying on the same routine for 12 weeks. Don’t get me wrong, there are 4 week, 6 week and 12 week programs out there but they are made to keep you focused and give you results in hopes you either do the same routine again (lets go another round) or to help give you a guide in order to keep you on the right path. They work, most do anyways, depending on your goals and how serious you are about the program & your nutrition matches your gym time. Putting those programs aside, its the mundane coming to the gym with no plan, doing a 10 minute cardio session warm up, lifting the same weights with the same 4-6 exercises you have done since starting the gym and leaving without even a single sweat or any sign of fatigue or soreness. Perhaps this is why you aren’t seeing the results, because you are lost and workout to workout but have no sense of direction — you say you want to lose weight but are avoiding cardio like the plague, you want to gain mass but lift 50 percent your max and you say you want a squat pr, but skip leg day BUT because you come into the gym everyday for 7 days a week for a hour at a time, you should reap all the benefits without doing the right kind of work. 

If this person is you, you aren’t alone. I am not making light of your journey, but I am putting you in the spotlight so you can see where you might be going wrong and what might need to change if you want all your effort to amount to something. I’ve worked at this gym for over a year and have had people ask me if I see any results from them, because they didn’t see any and I have had to say “no” many times because it’s true, I seen nothing. I don’t bash them, but I do ask them what their goals are and what they do to work towards them & each of them will tell me, “I workout everyday, I don’t understand”, it’s almost like I should applaud their efforts but why, when I know working out everyday won’t gain them the results they need if they don’t do the right kind of work to achieve it. The problem isn’t your frequency that you attend the gym, the problem is you have no plan and no genuine knowledge that will help you excel because you have made this habit into your excuse and use it to justify your reasoning for no results & if someone like myself were to give you some tips or advice or even try to offer my services, you think you are above it or question my knowledge because you have been told this one thing by someone else who has big muscles on a video and takes pre-workout and you believed it or took one thing from it and never really got the whole picture. For this, all I can say is working out 7 days a week won’t grant you result if you don’t take the right steps. Only doing half the work, will give you little to no results or keep you at a plateau if you don’t change your technique. If this is you and don’t know where to start, ask a professional (personal trainer) at your gym with credentials and have them give you some advice or take up a class and talk with an instructor or find valuable information online — to help guide you in the right direction. Regardless of your goals, everyone has a journey and your journey is important and if you want your journey to be successful, you have to be willing to challenge yourself, change routines, research information, be cautious of your eating habits, and take yourself seriously enough to want to see results and have this better self image. 

The only thing worse than a lazy person, is someone who prides themselves of being lazy” – Shay-lon (do the work, and the process will bring joy)

 

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Fit Tip ‘9.18’

Find an exercise for you

Remember that exercise is different for everyone, some people may prefer to do cardio and light weights and some may prefer to play a sport to stay active, while others may find lifting heavy and little cardio works best. Find what works for your goals and whatever keeps you motivated to stay active. 

What makes for a good gym partner?

Some people are ‘lone wolves’ such as myself, but every now and then we want the encouragement of someone else to keep us pumped, grow a bond & be the ‘bro’ we need in order to hit that next PR (yelling in our ear and rooting for our success)! 

 

But.. 

 

We should be picking about who we choose to be that “bro” and that friend we call on because it does make all the difference. Down below I highlight some tips to look for when searching for a gym partner who benefits you & vice versa. 

 
 
  1. You need to choose someone who has a personality that meshes well with yours
  2. Choose someone who is close to your fitness level — unless you don’t mind playing teacher/coach (some people find that annoying)
  3. Find someone who commits to the gym as much as yourself or more so that you can count of them for the long term. 
  4. If they don’t push you to do better, don’t challenge you to excel then they aren’t a person who will benefit you. 
  5. Find a person whose schedule can work along with yours — or find a compromise you are both willing to do
  6. Choose someone who doesn’t ‘yap’ all day, but knows when to focus on the grind while at the gym — you are there for results not for a social party
  7. Choose a gym partner that keeps you accountable
  8. Choose someone that doesn’t have a huge ego, you don’t want someone that’s there to show off their gains, you want someone who compliments your gains but also confident with themselves without having to be flashing
  9. Choose someone who is open minded- because when choosing a program for yourself or the both of you, you need someone who is willing to give something a go, unless they seek different results, but not someone who talks down about your decisions *but offering advice is fine*
  10. A know it all, doesn’t always know it ALL. Choose someone who doesn’t treat you like a test subject, they might know their bodies but it doesn’t mean they know yours and unless you hire them for training you, don’t allow someone to make you feel stupid or incompetent. There are coaches with experience and degrees that can offer that type of support. If your gym partner is coming off like a ‘know it ALL’ then they are too involved with being right than being a friend & that will get old real fast. 

Thanks for reading, I hope these tips are helpful for when you are in search of a gym partner! please feel free to follow, share, comment and like 😀

 

Be sure to also follow me on social media where you can see videos, photos and tips involving being fit & healthy.

 

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For more advice and Tips, click Here & here

 

Shay-lon 

Building a positive social circle

I plan on getting back to the podcast soon that I created (been away from it for 3 months) and so to keep things fresh, I will probably do the Tips Tuesday — and gradually get back into things, don’t want to overwhelm myself with too much because of all the extra stuff I am now taking on. With this being said, I created this tip months ago, and I figured it is very important — something we should all aim for & that is:

 

Building a positive social circle.

 

What this means, is choosing to surround yourself with people who help to build you, motivate you, encourage you, and support you. We all have had people in our circle at one point who seemed like the debbie downer or the one that constantly complains about life and all the downs but never sees any positive things from it — but maybe some of us have been the negative one in our own circle (if this is true, change your outlook .. in order to gain the positive circle you seek). This is excluding those of us with mental illnesses that might play a part in our mindset, but even so with that illness, finding people who appreciate you and give you hope and have a concern for you and your life as much as you have for them is a start in the right direction. 

 

I am not perfect by any means, but since growing up and becoming more mature and making better adult decisions, I have gotten better at being alone until I meet people who have a good impact in my life instead of being friends and accepting everyone in my circle — I had to learn to be more picky because I get discouraged easy and I deal with my own demons and having a negative person who constantly brings me down, only creates more issues in the long term for me. Something we have to learn to do, is be picky as to who we allow in our lives and who we allow to impact our lives. Down below I list some ways to build a positive social circle:

 
 
  1. Be PICKY! Don’t allow anyone in, make sound decisions. Not everyone needs to be your friend
  2. Change your outlook/attitude about yourself – when you have a more positive outlook on yourself, people tend to gravitate towards you and in turn you make more relationships that are good relationships
  3. Respect people- Respect goes a long way in life, if you can respect others, normally it means they will have mutual respect for you
  4. Be open minded: Open minded individuals tend to see within a person vs the outer layer, they want a deeper connection with someone and in turn you truly start to build a stronger bond
  5. Compliment someone: Giving someone a reason to smile can make a difference — people will feel appreciated & it can make your day knowing you made someone else’s day. People enjoy compliments, truths about themselves that maybe they don’t see within them, but hearing it from someone else gives them a reason to continue being awesome! A simple compliment can carry a lot of weight
  6. Don’t be self absorbed: I always say there is nothing wrong with taking care of yourself BUT you don’t want your circle to get tired of learning about you, when you become self absorbed everything revolves around you and that shows others that you don’t have their best interest in mind. I will just add that, being self absorbed can lead to bad relationships because everybody wants a chance to shine and when you take someone’s limelight to shine back on yourself, it comes off as arrogant. 
  7. Confidence is needed: Confidence is a necessity because people feed off someone who is confident with who they are, you need to carry yourself like you are proud of being alive, proud of who you are and proud of where you came from because it is what makes you, you! You might have a bad past but it doesn’t mean you are bad person, and you might have flaws but flaws don’t make you less of a person. 
  8. Think before you speak: We get in a habit with saying whatever is on our minds, which isn’t always bad, but it can lead to bad outcomes if we don’t think about how to go about things. If you keep other people’s feelings in mind, then you will have better outcomes, telling the truth isn’t bad but its how you say it that can make the whole difference. Take others into consideration before speaking too much of your mind. 
  9. Don’t be “two faced”: We all know what it means to be two faced “someone who smiles in your face but will talk behind your back when you leave” , yes, that’s very dishonest, rude and immature. Grow up, if you want people in your circle who are positive, don’t make it hard on yourself by giving them a reason to not trust you or like you. 
  10. Find people with similar hobbies: It can pay off when you acquaint yourself with those who share the same interest and hobbies as you, this makes life a little easier but don’t disregard those who are opposite because many times they can give us new experiences and allow us to step outside our comfort level. 
  11. Be true to SELF: Be real, be authentic, and be yourself. Changing for others will either end badly or last for a short period of time because you will run into all walks of life and having to shift who you are for each person will get tiring — change is good if it makes you into a better person and develops you mentally and physically and spiritually but when it becomes a change in order to “fit in” with people or groups of people, it drains you, overwhelms you, and reduces your chances of making deeper connections with people. Not everyone will like you, but those who do like you, will be worth it because they will see the best in you — 
 

Building a circle isn’t about being “popular” and most liked, it is about building a meaningful bond with people who take the time to build that same bond with you. Building a positive circle isn’t about having to smile and be happy everyday, it’s about building a circle that allows for bad days but doesn’t dwell on them — Shay-lon Moss 

 

A circle can be small (2-3 close friends) or a bigger circle (5-10 friends), or your family members — it doesn’t matter how big or small it is, it’s a circle that has your back no matter how deep the water gets; they motivate, support, and uplift you– they give you truths but don’t slam you with bad vibes — Shay-lon Moss

 

Have something you want to add to this list, feel free to leave in the comment section! 

Circuit Training Workouts

In a world where being creative is a must if you want to prevent boredom, this is where I come in and enlighten your day and workout. I strive to help people find their wings in the gym, to find exercises and training modules that work best for them individually — because everyone is an individual. It is easy to get caught up in the hustle & bustle of trying to find a workout that gives you results, keeps you entertained, challenges you & at the very best teaches you something new about your body and your limits. Many people do the same thing in and out, don’t see results and don’t feel challenged because they are afraid to push themselves (coming from experience, this is due to many things) but once you hop over that obstacle, you find that there is so many options and not all of them are alike, which intrigues you enough to want to give it a go.  Well, if you are ready to hop over that obstacle today, I have something that might intrigue you enough to give it a go. 

 

Circuit training is a fancy term for doing an abundance of exercises (typically 2 or more that are high intensity) that require you doing them in a timed situation OR a high intensity exercise that is done (typically 2 or more)  without a break between for a certain amount of reps .. for example:

 

Example One:

 
  1. Burpees: 10 reps
  2. Jumping Jacks: 10 reps
  3. Push ups: 10 reps

Having to do these all without a break between, one after the other for a certain amount of rounds

 

OR

 

Example Two:

  1. Burpees: 30 seconds
  2. Jumping Jacks: 1 minute
  3. Push ups: 30 seconds

You are having to do these exercises within a certain amount of time — and recording your results, again this would require no break in between exercises. Another option would be.. 

 

Example Three:

Do 4 of these exercises within 20 minutes of time:

  1. Pull ups: 100
  2. push ups: 50
  3. burpees: 100
  4. Kettlebell swings: 150

Basically a lot of Crossfit athletes do these and have another term for it, but it is a form of circuit– the difference being you have 20 minutes total to finish the 4 of these exercises with the amount of reps– during my CrossFit class, we didn’t have a break between .. it was ongoing, sure I could stop and catch my breathe but I was trying to beat the timer, so I didn’t want to take long breaks if I wanted to succeed in the workout. Time was of the essence. 

 

Circuit training can come in all forms: cardio, strength exercises and a combination of both. You can also choose to use machines if you aren’t comfortable using free weights OR you can use body weight exercises (which means you can do them at home). Depending on your fitness level and the equipment available to you, it could be a fun workout to take on and you can change it up however you like to meet your needs. 

 

Pros of Circuit training:

  • Increases endurance
  • Increased muscular endurance
  • strength building 
  • can utilize weight machines, free weights or body weight
  • can be done at home or the gym
  • challenges you
  • lose fat while maintaining strength
  • Beginners, intermediate or advanced athletes
  • cardio, strength or a combination of both— depending on your goals

In my opinion, it is a great option for those of you who might need to turn up the fun factor in your workouts, need a challenge, want something new, great for partner workouts — where you both train together, and if you are new to exercise, it can help get you started in the right direction. I use circuit training more often than not, especially when I am doing CrossFit based workouts, or want to add some high intensity volume training. Definitely worthy of giving a go! 

 

Feel free to share, comment, like and follow!

 

Whats your favorite circuit training workout? 

 
 

Tip #7: Don’t more than you can handle

Easier said than done. 

Most people assume you have to lift heavy to see results, but what happens is they compromise their form in order to do so. 

My tip is straight forward: Don’t lift more than you can handle, gradually increase but don’t compromise the form/technique in order to do it, because otherwise you will suffer a possible injury. It’s best to do increase the load over a period of time than to go in balls deep and hurt yourself in the process. 

 

Fitness WonderWoman,

Shay-lon 

Tip #6

Come to the Gym with a Plan in Hand

I am a huge advocate with coming to the gym with a “plan in hand”. Now for some of you, you already do this and for others of you, you don’t like having all the extra papers lying around or don’t like bringing your electronics to the gym with you BUT I am telling you, as tedious as it might seem, it is always better to come to the gym with exercises you already have planned out vs coming to the gym and having to pace around or stay on the treadmill until you decide what to do next. 

My course of action is written the night before or the morning of the workout as soon as I wake up, because typically I already have an idea of what muscle groups needs to be worked on or have a program I am following and so having it written down will allow me to stay accountable and also allow me to keep track of everything. I have two whole notebooks full of workouts and tons of random sheets of papers with all my workouts since day one of keeping track of my workouts – I am able to look back on everything I have done (but I also have another purpose intended for why I do this).

 

Sometimes in order to get results you have to do trial and error and keeping up with your workouts will be helpful to you in doing so. I even have to track my eating habits come Monday, so I have an app for that and I am debating on having a notebook for it but that might be a little redundant (but helpful if I lose my phone, etc) anyways, the point is, when you come to the gym prepared it lessens the time having to think about what to do and puts more emphasis on the actual workout time, it might help take away some anxiety, it allows you to remain accountable, it will increase your likelihood of sticking with a program, tracks your plateaus, allows you to make new goals for yourself, and in the long run might serve as an reward for all the hard work you put in! 

 

Do you track your workouts? how do you track them – paper or electronically?

 

Fitness WonderWoman

Shay-lon