I design a workout program for two female twins, Xena and Chyna. They are comparable in size, stature and strength, and they workout together.
They’re also eating similar diets and have identical outside interval routines. Their is no measureable difference in their stress levels.
After two months of training, Lucy has lost 9 lbs. of fat and gained 6 lbs. of muscle. Pretty solid results. Chyna, on the other hand, has lost 3 lbs. of fat and only gained 2 lbs. of muscle. Not very good. What the heck is going on here? How could this happen?
I had them come into my gym and do one of my designed workouts. Lucy was going to town on every exercise — pushing herself. She was moving fast and explosively on strength exercises, taking only the alloted rest periods between exercises, and striving to make every rep count.
She didn’t miss a workout.
She didn’t veto exercises, whine about how hard an exercise was, or try to tell me she what exercises would work better for her.
In short, she TRUSTED the process and put it in my hands – as the expert – to get her results.
Chyna was LAZY. She took way more rest than she was supposed to, for one. She also stopped each set when she felt a little strain — which was way too soon. She was pressing and pulling her weights slowly and without fervor.
Her M.O. was to complain about an exercise until I changed it.
Out of our 4 days/week program she missed at least 1 day every week and sometimes 2 or 3 days.
She regularly vetoed exercises, and had me make several adjustments to workouts to make them less strenuous.
It became pretty clear why Lucy was getting such great results. She put in the necessary EFFORT to achieve them.
You get out what you put in. Period. Point blank.
If you invest little effort into your workouts, don’t expect much ROI.
The best workout program in the world will do nothing for the person who doesn’t work his or her hardest to follow it and improve upon it the next time they do it.
So…my advice to you is to push yourself a little harder this week than you have been.
Maybe you’ve been doing the same weights for the last 8 weeks. Go up 10 lbs.
Maybe you’ve been stuck running your intervals at the same speed for awhile. Go up .5 mph.
Or, maybe you’ve been giving yourself a little bit more rest than you’re supposed to take between sets. Use the stopwatch on your smartphone and stick to 15-30 seconds rest between your exercises.
Pick one part of your routine to intensify, and stick to it. I guarantee the extra effort will equal better results.