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When Training No Longer “Works” and 5 Ways to Correct It

You are hitting the gym, just like you have been doing for a long time.

You are putting forth your very best effort, just like you have been doing for a long time.

You are working hard at burning fat, just like you have been doing for a long time.

You are getting zero results. . . . just like you have been for a long time. What is happening here?

The reason for the gap between effort and result is called desensitization. This means in short, that the body has compensated or adapted to the work load, and no longer responds by improving.

The good news is that this can be fixed. Here are the 5 corrections:

  1. Preventing problems such as this is the ideal. The method is called  deloads or deloading, which I describe below
  2. Be a “one trick pony;” that is, take just one full body exercise and focus on this. An example would be deadlifting. For the next 3-4 weeks, just do this. Nothing more. “But what about. . . . .” STOP. Nothing more whatsoever.
  3. Switch to a complimentary exercise.  Instead of doing bench presses, change up with push ups. It will work similar muscles.
  4. Run, swim or other activities that have an element of fun to it. The issue is physiological but your emotional reaction is making it worse.
  5. Stop. Take a break. I have saved the best for last.  Take a week or 2 off. For exercise “addicts” this is a horrifying concept. Might as well tell them to stop breathing. Do it any way. For the next 7-14 days, give your body the much needed rest and allow the nervous system to recover and reset. In the long haul, it will be worth it.

Now, about the idea of “deloading.” It is a rather simple concept which basically states that you can do about 10% less, each training session. This refers to the amount of weight being lifted and the intensity or both. Again, it is a way of re-setting the nervous system.

Weight training is an exceptional exercise plan. It help to strengthen the skeletal system, reduce fat by increasing muscle tone, improves strength, releases human growth hormone, improves circulation and elevates the mood. Done in the correct way, it is a huge boost to your overall wellness plan.

Dr. David Orman is the creator of Doc Wellness Supplement, the best selling anti aging formula. He has lectured to Congress and taught at major universities and colleges.

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