Humble Up and Ask for Help!

At the beginning of this year I found myself in a fitness rut. Frustrated with the lack of results I was seeing and bored with the monotony of my workout routines, it was clear I needed a change. Typically in the past, this would prompt me to tweak my exercise program, but this time was different. I was completely uninspired and officially hit a plateau. Feeling hopeless and desperate, I did what for me, has been unthinkable: I asked for help. While this action may seem logical to many people, it took a significant act of humility on my part. Yep, when it comes to working out, it seems I think I know it all.

Over the past decade, I have obtained various fitness certifications and I have direct access to an expert in the field. By default, I think I have a pretty solid understanding of the human body in regard to how it works and responds to various types of exercise programs and techniques, how to develop various fitness programs to obtain different health and fitness goals, and the proper way to execute a variety of exercises to target specific muscles and goals.

However, just because I may “know it all” doesn’t mean I am able to effectively apply this knowledge in my own health and fitness routine. Perhaps you can relate to a similar scenario: How many of us know the ins and outs of eating healthy (nutritional content, ideal portions, timing of meals, etc.), but are powerless in applying this knowledge in our own lives? Yes, it turned out I needed a lesson (or gentle reminder) in the importance of asking for help and taking direction from someone else.

Some sticking points for my seeking help in the past are: a) I don’t like to take orders, b) I hate to feel dependent on others and c) I considered my asking for help as a sign of weakness and incompetence. Fortunately, I was willing to step back for a moment and reexamine my beliefs.     

First, I realized that even “experts” in specific occupations regularly consult (or employ) other experts in their field to address their individual needs. For example, as a general rule, psychologists and counselors are encouraged to have a therapist. Then I considered other areas in my life, like work, where asking for help has saved me time, and increased the efficiency and effectiveness of deliverables. 

Once I got the willingness to ask someone to design a program for me it turned out I still needed help! (You may recall from my last article I wrote about heavy lifting for maximizing strength. The inspiration for this article was based on the new program I was prescribed and following).To increase my accountability and motivation to actually follow through with these workouts, I had to kick my independent attitude to the curb and enlist the help of a workout partner. (After all, misery likes company)!

Shortly into the program, even with a workout buddy, it became clear I was not going to be able to progress much if I didn’t swallow my pride some more and ask for a spot. Again, I was humbled and amazed at how hard it was for me to ask for help. (It took a barbell nearly falling off the incline bench rack to suck it up and ask for help). Yikes!   

Fortunately, the more I practiced humility and asking for help, the easier my workouts became. I found myself motivated, encouraged, and on many days, looking forward to my workouts. I even noticed some strength gains despite a nasty cold that lasted 2 ½ weeks. Getting past a fitness plateau was a great reward for my efforts – but the greatest benefit of following a new program is my newfound willingness to set aside my ego, humble up, and ask for help. Together, we get better.

Go ahead, put on some winter weight (really)!

Feeling a little heavier after the holidays? With all the overindulging most of us do from Halloween through Valentine’s Day, it’s no wonder many of us add a few “layers” to our physiques. In fact, our bodies are naturally designed to have some extra insulation during the winter months. So, why fight it? Why not use it to our advantage?

What would you say if I suggested you forget about losing weight during the winter months? Consider this: instead of fighting your body’s natural tendency to gain and hold onto extra weight, work with it! (I don’t know about you, but I find all the New Year’s resolution diet and weight loss ad campaigns extremely discouraging. And who feels like to taking off layers when it’s blustery cold outside?!?) Yes. I am suggesting you take advantage of this season and bulk up - not slim down - during the winter. Does this sound too good to be true? Okay, there is a catch. You’re going to have to do a little heavy lifting (a.k.a. resistance training).

If resistance training is not part of your current exercise routine, after getting the “OK” from your primary care physician, I recommend consulting a qualified fitness trainer who will assess your current level of fitness, identify any muscular imbalances, and ensure you possess the postural control, stability, and muscular endurance needed to embark on a hypertrophy training program. Consulting a qualified fitness trainer is beneficial even for individuals who exercise regularly.

If resistance training is already a part of your exercise regiment, consider kicking things up a notch by changing how you train. One of the most commonly applied methods for adding muscle mass is by increasing the total amount of resistance (weight) and number of sets for each exercise while decreasing the number of repetitions. For example, for each exercise, perform 4-5 sets of 6-8 repetitions. A key element is you need to use a resistance (or weight) heavy enough that you are unable to perform more than 5-8 repetitions.

Two lesser known, yet equally effective (and arguably safer) methods to increase your muscle mass are eccentric and accommodated resistance training. Eccentric training focuses on the lowering or “negative” phase of an exercise. For example: slowly lowering the dumbbell in a biceps curl exercise elongates and challenges the muscle, facilitating growth. Accommodated resistance enables increased resistance where the muscles are strongest – at the end of the exercise – without compromising joints and other soft tissue at the beginning of the exercise movement (where muscles are weakest) using free weights in combination of bands, chains, or weight releasers.

Another consideration for your winter weight gain plan: Don’t resist the urge to hibernate! Be sure to get your Zzzzzs! Sleep is a critical component in maintaining your overall health & fitness. Muscles and tissues rejuvenate and new cells regenerate while we slumber. It is especially important to get extra rest while we are in this intense training phase. The more we tear down our muscles, the more they need to rest and recover in order to grow.

Finally, building muscle requires fuel. Ultimately this means you’ll need to eat more. You need to consume 3500 more calories to add 1 lb of (muscle) weight. Again, the catch is to make sure you’re eating critical nutrients found in lean proteins, healthy fats, and carbohydrates found in whole grains, fruits and vegetables. To bulk up, you’ve got to eat up! As always, it’s a good idea to consult the pros. Most fitness trainers are not qualified and/or permitted to give specific nutritional advice. Your best bet is to consult a licensed professional Registered Dietician or Certified Clinical Nutritionist.

Feel free to post your comments and related experience here and stay tuned for upcoming F.I.T. articles.

Kerri L. Mikeska, NASM-CPT

What has your body done for you today? What have you done for it?
http://www.completefitnessconcepts.com/