Hack Your Health with Dr. Nat

Episode #11 – Fitness Frustrations: Why You’re Not Seeing Results And What To Do About It With Natalie Rivier

Tune In To Learn:

  • Common Pitfalls: Explore the most frequent mistakes people make in their workouts, from improper exercise forms to unbalanced routines that could be hindering progress.
  • Optimization Strategies: Discuss practical tips on how to modify your workout plan for better results, including the importance of variety, rest, and proper nutrition.
  • Mind Over Muscle: Highlight the role of mental health and motivation in achieving fitness goals, and how mindset adjustments can make a significant difference in workout effectiveness.

 

Key Takeaways And Show Notes:

In this informative episode, host Dr. Natalie Beauchamp and her guest, fitness expert Natalie Rivier, discuss the 5 common obstacles people face in achieving their fitness goals, and solutions you can use to finally see real results. 

  1. Too Much Cardio, Not Enough Strength Training

Natalie Rivier points out that many people, especially women, focus too heavily on cardio exercise while neglecting strength training. She emphasizes that lifting weights, and progressively heavier weights in particular, is critical for building lean muscle mass, boosting metabolism, and maintaining bone density and overall health. The ladies agree that solely doing cardio is often inadequate for achieving aesthetic goals or desired changes in body composition.

  1. Fear of Heavy Weight Lifting

Both experts acknowledge that many women shy away from lifting heavy weights out of a fear they will become too bulky or muscular. Rivier assures this is very difficult for women to achieve due to differences in hormones and genetics. She encourages women not to fear heavy weights, explaining that progressive overload is key to continually challenging your body and stimulating muscle growth. The heavier you can lift while maintaining good form, the better your results in terms of building strength, muscle tone, and bone density.

  1. Not Doing the Right Type of Exercise

Rivier strongly advocates prioritizing compound or multi-joint exercises like squats, deadlifts, bench press, and overhead shoulder press in your strength training routine. She highlights the many benefits as follows:

  • Compound lifts provide a greater muscle-building stimulus leading to increased muscle size and strength compared to isolated moves.
  • They activate more muscle fibers than isolation exercises.
  • Performing heavy compound lifts leads to greater gains in overall strength.
  • Compound lifts improve balance, coordination, athleticism, and cardio fitness.
  • Variations of compound lifts can be progressed as you advance.They also help maintain functional strength needed for daily life activities as you age.
  1. Lack of Rest and Variety

Another common mistake Natalie points out is falling into the same repetitive exercise routine week after week. She explains that this is easy to do because humans are creatures of habit. We tend to stick to the same workouts, use the same gym locker, do the same warm-ups, etc. out of routine.

Rivier provides the following tips to avoid plateauing:

  • Incorporate 1-2 rest days per week
  • Periodically change your workout program every 4-8 weeks
  • Incorporate new exercises
  • Change your rep ranges
  • Lift heavier or lighter
  • Give your body new challenges
  • Try new fitness classes
  • Hire a trainer for fresh ideas
  • Join a group training program like CrossFit
  • Look online or in apps for workout variety
  1. Not Properly Fueling Your Workouts

Dr. Beauchamp highlights the importance of fueling your workouts properly through your diet. She recommends aiming for at least 1g of protein per pound of body weight daily as a minimum. Consuming enough high-quality protein provides the building blocks to repair muscles and build lean mass.

Natalie adds that it’s also important to fuel your workouts beforehand. She emphasizes that proper nutrition helps provide the nutrients needed to perform at your best during workouts and recover properly afterwards.

  • Having a balanced pre-workout snack or meal containing protein, carbohydrates, and healthy fats.
  • Carbohydrates fuel your workout, providing your muscles with glycogen – their preferred energy source. Nutrient-dense, low-glycemic carbs like oats, quinoa, berries and sweet potatoes are recommended.
  • Staying hydrated before, during and after training by drinking adequate water.

Getting Expert Guidance and Staying Motivated

For those new to strength training, it is recommended to enlist the help of an experienced personal trainer, at least in the short-term. Doing so ensures you learn proper lifting form and technique to avoid injury. A knowledgeable trainer can also design a customized program tailored to your individual goals and hold you accountable along the way.

Both experts emphasize setting performance-based fitness goals like increasing your heavy lift personal records, completing your first unassisted pull-up, improving your mile time, or exceeding a certain number of reps of an exercise. These tangible markers make training more rewarding and sustainable than just aesthetic goals alone.They acknowledge some muscle soreness or minor setbacks may occur, but don’t get discouraged. Persist through expected hurdles by making modifications and training smarter. Monitor your progress and celebrate fitness achievements – even small wins – to stay motivated.

This episode provides a wealth of invaluable advice to equip listeners with an arsenal of practical strategies to fuel, train, recover, progress, and overcome hurdles on their journey to reach their health and fitness potential.

To connect with Natalie Rivier, please visit her website: https://www.strongsquad.fit/

 

 

 

 

TVEpisode #11 – Fitness Frustrations: Why You’re Not Seeing Results And What To Do About It