We have all been there. First day of gym school. The anxious anxiety of walking into a building where you believe everyone has it figured out but you. You stroll in without a plan and stare, frightfully at the machines, the cables, and the treadmills. For the most part, we kind of remember how to run, so treadmill it is. As you get more comfortable in the environment we walk bambi-like into the weighted area. Searching for a machine that won’t kill us instantly. Find a comfy leg press, push out ten reps and scroll insta for 5 minutes. From here on this is the pattern we normalise. Does that sound like you?
Why is weight training not working for you?. For people that understand the plan and process of building muscle. Resistance training requires regular bouts of stress to the muscle, to have it adapt. Strength is a practiced skill. The problem is if there is no plan. No clear structure of resistance training. The benefit of resistance training drops significantly because it’s not particularly calorie intense (A prerequisite for any fat loss program) and a nonchalant resistance workout can lead to injury. We all have weight training problems. Here are some solutions!
Another issue is the body part split.
Why are you training your triceps and calves when your 10, 15, 20 lbs from your fitness goal? Your walking out of the gym having training 5-10% of your body. Full Body workouts are key. Use those muscles, burn more fat. Then once you have shed a few pounds then think about shape.
Unless you have a program mapped for you, understand the level of intensity require with correct technique and you are committed to training 2-4 times a week. If you don’t have these things, resistance training may not be best for you
I recommend you focus on body weight training and HIIT. If fat loss is your goal. You need to move. If physicists wrote a weight loss book they would be very short.
“Consume fewer calories than you output”
The fundamental rule.
That is why circuits and HIIT should be the beginning of your journey. Increase your metabolism. Burn Fat. WORK HARD. Understand how to move. What is preventing movement? Do you need to stretch? Get an understanding of your body.
Beyond those, I would recommend transitions
A series of body-weight exercises performed one after the other without rest.
No more sitting on a resistance machine resting. Are you as sick as I am for the plank?
When fat loss is the goal, engaging as many muscle groups as possible under tension will help achieve that goal.
In sports, the players are not thinking about which muscles that should be using because they are using them all. Your workouts should be more of a fun sport than the arduous slog. Bodybuilding requires dedication because it takes significant time to put muscle on the human frame. So, it is becoming increasingly popular to do weighted circuit workouts, cross fit and so on.