Gym Talk


OVERTRAINING
How To Get Your "Groove" Back...
You follow the diet, you load up on water, you lift the weights, you're "bionic" on the threadmill. You are the epitome of a dedicated gym rat and then suddenly it happens...Adversity strikes and you're stuck in the dreaded "plateau" zone.

Well, it happens to all of us - Even the most devoted of gym rats gets stuck in this trap. Quite often, "plateauing" is the result of overtraining.


SYMPTOMS:

- Tired, exhausted, depleted energy levels, loss of muscular strength
- Slow recovery time
- High or elevated blood pressure
- Poor sleeping habits (Be sure to get 6-8 hours sleep!)
- Lack of concentration, poor focus
- Short tempered, irritable, lack of patience
- Loss of appetite (increased catabolic effect)
- Increased bodyfat, depleted and flat muscle tone
- Pale skin
- Hair loss
- Puffy and dark circles under the eyes


GET YOUR GROOVE BACK ...
If you recognize that you have the above symptoms, it may be time to revamp your workout routine and diet. Exercise EVEN MORE, eat LESS? No! To the contrary... The solution may actually mean eating more carbs (yes, carbs!), doing less cardio and changing your weight routine.

Although recovery time varies among individuals, your body needs rest and recuperation to regenerate glycogen. Glycogen reserves are your body's primary short-term energy source, giving you strength and endurance to function. Because cardio exercise burns glycogen and fat, too much cardio exercise depletes these reserves which causes you to be overtrained. In short, overtraining makes your body less efficient at using fat for fuel and is apt to feed on your muscle tissue for energy due to secretion of stress hormones. This can throw off your biochemical balance and result in complications including fatigue, irritability, and loss of muscle strength. Therefore, you must pay attention to the symptoms of overtraining and modify your activity according to your physical state: Instead of 45-60 of steady minutes of walking on the threadmill, try 15 minutes of walking on the Stairmaster and 15 minutes UPHILL on the threadmill, go heavier on weights depending on current routine and consider training fewer days per week and taking off a full week once in a while. Remember, strength training is the only way to increase metabolism because your body burns calories for hours after strength training. Mix it up, change your routine, and remember to give it time! If you've been on a plateau for months, a few weeks of trying something new will revive you and help you bounce back. Give it a shot and before you know it, that feeling of euphoria that you get when you're in the "zone" will return!


WHY BEING BAD IS GOOD...
As for the dreaded four letter word D-I-E-T... If you've been consuming a low-cal/low carb diet for months and can't seem to shed those last 10-15 lbs, it may be time to be "a little bad"... This doesn't mean filling up on hot wienies, Italian "grindas" and Twinkies everyday but you should "treat" yourself once in a while. This will actually help jump-start your metabolism... "Shock it" with a little "badness". So go ahead... Order the calamari and have a glass of red wine Saturday night - You deserve it!


TALK TO A PROFESSIONAL...
If you work with a personal trainer, be sure to discuss your "plateau" frustrations with them. Remember, they work for you and they are there to help. If you do not have a personal trainer, consider contacting one of the qualified professionals listed on this site for a free consultation and workout. An evaluation by a trained, skilled professional can help you better recognize the reasons you have plateaued. In addiiton, a trainer will push you to your limits and work with you one-on-one to insure that you achieve your fitness goals.
Remember.........
You CAN get back on track -
You CAN achieve your fitness goals!


What's it all mean?
Some may say that the gym is its own sub-culture with its own distinctive language. A "newbie" to the gym may find it somewhat difficult to understand what the caveman next to him is saying in-between the grunts. To make yourself appear more knowlegeable in the gym here are some words you should get familiar with:

Can Ya Spot Me???
Spot: To assist...Help them out with their lifting.
If someone asks you for a "spot", it simply means that they think they may struggle with the weight/technique and need your help. (No need to worry......they're not asking for money!)

Reps: Repetitions
Sets: Groups of repetitions
Pecs: Pectoral muscles
Traps: Trapezius muscles
Quads: Quadriceps
Lats: Latissimus dorsi muscles
Glutes: Gluteal muscles
Hams: Hamstrings
Bize/Pythons: (Bi's / Biceps)
Trize: (Tri's / Triceps)
Delts: Deltoid muscles
Abs: Abdominal muscles (Well-defined abs also referred to as a 6-Pack!)
The Pit: Some people refer to the weight area as The Pit

I think I pretty much covered the most common translations of gym lingo, if you can think of any others please send an email: TheChick@gymchickri.com or post them on the blog.

And by the way... if you see me in the gym, don't hesitate to ask me for a spot!


Stay Strong & Healthy!
GymChick