3 Steps To Overcoming Training Plateaus!

When was the last time you hit a personal record (PR) in training or were on a roll, seeing a ton of progress?

You'd walk into the gym and you'd hit a PR on everything... the amount of burpees you could do in a minute, your deadlift max weight, your FRAN time.... It's as if you could just walk into the gym and expect a new PR!

Those were the times that were most exciting and exhilarating!

But I'll tell you something that you may already know...

Those days of PR-ing over and over and over again, are only in the beginning of your training career.

This is especially true for any form of weight training or functional training. And those individuals who claim they are PR-ing year-after-year continuously...well they either take so much time off within those years to the point that they reset themselves back to baseline, they're using performance enhancing drugs, or they're trying new exercises all the time which of course they're going to hit a PR.  

But if you're the athlete grinding day-in and day-out for years on end, well unfortunately you won't be hitting frequent PR's. That's because you have trained so much that there is less and less room to see the progress by the actual numbers. For example, imagine you hit a deadlift PR of 300 lbs in 3 months of training. Then at 6 months you hit 350. Then at 9 months you hit 380. Then at one year you hit 395. Then at the end of year two you hit 415... As you can see the progress may start to slow. Doesn't mean you're necessarily hitting "your peak," it means your becoming more advanced.

As you become more advanced and the progress starts to slow, that's when you have to change your approach to training. And it doesn't have to be a lot!

These are the 3 Steps I urge athletes to take when trying to overcome a lack in progress:

• Stay consistent: When facing a period of stagnation, many athletes tend to change up their entire routine to feel that rush of excitement that they used to feel when they were PR-ing all the time. However, I urge you not to chase that feeling and instead remain consistent with the current training you are doing. You're undoubtedly going to see a slow in progress with whatever training you're doing. If you build the habit and continuously change up training when things start to slow down, well then you'll never get to see your full potential. However, there are a couple things that may need to change within your program if this is the case which I'll explain below.

• Analyze your recovery strategies: As you get deeper and deeper into your training, you're going to need to become more and more precise and focused on your recovery. You need to be sleeping at least 7-9 hours a night, your nutrition needs to be "on-point," you need to be drinking at least half your body weight in ounces of water, and your stress must be managed appropriately (breath-work, meditation, free time for yourself). If you're not doing those, try to put one into play right now! I promise doing that for the long run will make a difference in your training!

• Analyze your form and mobility: How is your movement form? Your mobility? Many athletes will tend to say it's GREAT, but when they sit-down with a coach they realize there's a few things they need to work on which could be holding them back. If you have a coach, talk to them about your form, see if they have any videos they can send you via email or social media. Check out some mobility videos on YouTube to improve your form and mobility. Spend 5-15 minutes a day just stretching. Lots of progress can be made in a short amount of time!

Try to put one of these steps into play right now! And let me know which one you try out by leaving a comment to this post.

And in case you don't have a coach or just want further help with training, recovery, form, mobility, anything... just go here https://linktr.ee/RamboBodyFitness and click where it says..Need Help Working Out? Ask me. I'll help you. Subscribe Here. And subscribe. And I`ll gladly help.

Over exercising: What Does It Mean and How to Stop

The key to a workout routine that makes you feel energized, clear-minded, and fit, is moderate exercise.

But the more is better motto can drastically take a toll on your body and health, experiencing burnout as well.

Read on for advice and good workouts, and how to give your body a break.

The difference between overexercising and burnout.

Burnout means you are physically and/or mentally overtrained. It can be caused by something as simple as not taking any rest days to having no motivation to workout. You might also feel constantly fatigued, hit an exercise plateau, or find yourself bored during each and every workout.

Burnout is normal, and can typically be avoided by keeping workouts to a few days a week with plenty of rest in between. On the other hand, over-exercising marks something a bit more serious.

When your body exercises, cellular damage occurs. This is because you are training to some degree past your comfort zone, which results in your body adapting to become stronger. So, for a time after exercise, you’ll typically feel sore, or fatigued. Your body then needs time to rebuild the damage to become stronger. If you cause a significant amount of stress to your body while it has not had time to repair itself, overtraining occurs.

Burnout and over-exercising can exist separately, but occasionally over-exercising can cause burnout. This is where you should consider reevaluating your exercise habits.

You know you are over-exercising when you stop paying attention to what your body is telling you (aches and pains) and continue to exercise hard despite that. A conscientious and thoughtful exerciser pays attention to signals and feedback from the body and the mind. An over-exerciser tunes out feedback from these sources.

Common signs of overexercising

The most common signal that you may be working out too much involves feeling like you have to work out on a daily basis.

Other signs of overexercising include:

-Canceling plans with friends or family because you have to exercise
-Exercising when feeling fatigued or sick
-Constantly thinking about exercise
-Logging your run times, exercise routine, or calories burned
-Feeling guilty when unable to exercise
-Exercising against doctor’s advice

Pay attention to the quality of your ongoing workouts as well. So, look for things like:

-No motivation
-More fatigued
-Lower performance
-Trouble sleeping
-Restlessness
-No progress even after adjusting your workout more than once

Muscle soreness that lasts longer than expected, or muscles that were not worked out that are also sore, are signs your body likely needs a break.

Overexercising can become a disorder.

Exercise addiction, a level up from overexercising, is a real disorder which requires treatment by a trained mental health professional.

The good news? Exercising everyday is not necessarily problematic. Exercise can be a wonderful outlet for stress and can help with depression and anxiety.The feeling of having to exercise only becomes a problem when it interferes with other healthy aspects of life, when an individual feels compelled to exercise despite being injured or when body weight becomes low and unhealthy.

Like anything else, exercise is great in moderation, and only an issue when done in excess.

Good tips for recovering from a period of overexercising.

First things first: rest.
We all have different bodies, and we all respond differently to training styles. Still, you always want to take rest day.
Adequate rest time keeps your metabolism and hormone levels on par, and lets your body repair itself. Nevertheless, the importance of nutrition must be emphasized , so beware of exercising every day in combination with cutting too many calories or macronutrients.
Adequate rest, as well as higher protein intake (this protein tastes the best), excellent hydration, and sleep, are the best resources for combating overtraining and burnout. View over-exercising as an opportunity to reassess your fitness routine as a whole, or perhaps engage in other activities such as meditation, reading, or listening to music.
Above all, give yourself permission to take a break—exercise isn’t an obligation, it’s a chance to move your body in a fun, enjoyable way to build strength and reduce stress. When you’re ready to get back at it again, give any of our workouts here a try.

https://linktr.ee/RamboBodyFitness

 

Sexual Performance and Penis Size

Men complaining about how small their penises are, is proof that men do care about size. Aside from comparison purposes, penis size talk is mainly showing off how much self-esteem or confidence men really have in themselves. The moment realize that your penis just doesn't quite measure up compared to other men pulls your confidence down and makes you just want to shut yourself from the world.

Aside from self-confidence, men are concerned about their penis sizes because they believe that size affects the rendering of satisfaction to their partners during sex. Though some claim that this is just a myth, most of the ladies and gentlemen prefer big sizes to have a more pleasurable sexual experience. One reason perceived by many is that a larger penis tends to hit the right buttons inside a female effortlessly -- something that you would want to happen to your female partner. Another reason for the common preference for a bigger penis is that it beats the arousal that a woman can get from playing with the clitoris, which is seen as the most delicate part of the female body; the whole experience is just simply not the same without something inside her.

Men care about size because they know that a tiny penis has certain disadvantages and can really have an impact on how they perform in bed. For instance, a longer penis is more capable of hard erection than a smaller one. Most men encounter erection problems such as the Erectile Dysfunction, which is also referred to as a weak erection. If you are suffering from this abnormality and you cannot get it up as expected in bed your partner will look for another mate the next time around. On the other hand, if you have an erection but just cant sustain it, the situation is still a symptom of a weak erection and may similarly lead your girlfriend to find another someone to play with.

The same thing could also be said if you are experiencing premature ejaculation. If you have a small size penis, you are also more likely to suffer from coming or ejaculating too quickly without caring if your partner reaches an orgasm or not. Though this condition can be brought about by several factors, such as stress or overwhelming emotions, there is no doubt that size and sexual performance would still be considered and affected.

With all these problems and concerns, what do you think you should do next? The best advice of doctors is to get the most efficient tool for your penis enlargement goal. But if you hate penis pumps or a penis enlargement surgery, you can indulge in supplements or pills like the VigRX Plus™. The supplements are 100% safe, mainly because of their natural ingredients. Usually, penis enlargement supplements are made of herbs, which come from countries like South America and China, and are trusted even by the medical community. Cuscuta Seed Extract and Muira Pauma Bark Extract are just some of the fine herbs that experts combined to produce one capsule that will contain everything that a man needs.

Other than the components of the supplement, you must also ensure its promise of results. Doctors often recommend supplements, such as the VigRX Plus™, because of its quick effects. Clinical Psychologist Dr. Michael A. Carter said that he prescribes this kind of supplement to his patients who want to have a bigger member. After using the supplement for a week or two, he said that his patients come back to him to tell him the positive changes in their lives. Aside from their patients, doctors themselves also use the VigRX Plus™ and other supplements, just like Dr. Khalid Alzwahereh. For him, a supplement that contains natural ingredients increases a man's sexual energy, libido, and improves his erection.

Solutions to sexual performance and penis size, like VigRX supplements, are not absolute but can certainly be tremendous help in addressing what your woman needs in her man. By making sure that they meet your body's necessary requirements, supplements can always be the option that you can try. After all, any man surely encounters a lot of problems in life, but among the worst are the ones concerning his penis and sex life.

You can also look at it this way: more often than not, a man, who worries about his male organ and how he will face a woman with a small size, somehow pretends that penis size does not matter. But pretending and ignoring the real issue does not make it go away. The best solution to your penis size problem is to accept the truth and do something about it. Why not consider trying a supplement, becoming more confident, and ultimately, taking the best girl home? There's no better way to enjoy sex than having the best.