Switch It Up For Big Gains
You know, our bodies are a pretty incredible thing.
For example did you know that if you do something different today (like brushing your teeth with your left hand instead of your right), you literally create new neural pathways between your brain?
Every single different experience you take, even in little ways, creates new neural pathways.
And if you keep strengthening those neural pathways, your brain gets “thicker”. In essence, your brain is a muscle so by having different experiences and strengthening your brain by doing things like puzzles and things that are challenging, you grow your muscle (your brain).
And luckily, it’s the same for our other muscles as well.
If you’re doing the same thing over and over, your muscles get used to that stimulus.
They’re getting the same thing everyday, it’s not challenging anymore, and they stop growing. That’s why you’ll see people in the gym for years at a time but their body never changes at all.
The funny part is, the solution to this problem is SO simple – just do something different!
That’s honestly all their is to it.
Although a lot of people try to give you set amounts on when you should change your workout, it really all depends on you.
If you start plateauing on your lifts after 4 weeks, then switch them. Or maybe you’re on your 8th week of the same exercise program and are still progressing. If so, keep doing it!
Or Are You Getting Bored Too Easily?
You also have to think about how long it takes you to get bored of a workout program. Personally, my 4th week in a workout program is rough for me. I get bored VERY easily and want to switch it up to something else. Although I might be able to go another few weeks without plateauing, I MENTALLY can’t do it.
Many people don’t take that into consideration, but it’s a huge part of exercising regularly and for a long period of time.
So if you’re currently at a plateau, usually for workouts but also for nutrition – switch it up. Do something different and you’ll refresh yourself in various ways and staying in great shape will be much more enjoyable!
Are Deadlifts Safe?
This question has been asked for DECADES and will probably continue to be asked for the next few decades or centuries.
Deadlifts are probably the most feared exercise out of any exercise available to us today. Maybe it’s because people have royally screwed up their backs from them. Maybe it’s because people are simply scared of doing them because they’re pansies and want an excuse not to do them.
Whatever the reason…here’s my answer.
DEADLIFTS ARE 100% SAFE!
However, they’re only safe if you have proper form.
I’ll admit that you should definitely be more careful with deadlifts than with other lifts. If you screw up your arm doing curls or your shoulder doing overhead presses, it sucks but it’s not a HUGE deal.
But if you have bad form with deadlifts and try to push through the pain, you can mess up your back for the rest of your life.
A Solution For You If You’re Still Scared
Trust me, I know what it’s like to write off deadlifts. I didn’t do them for awhile because I was afraid of getting hurt. But then I realized something…
If I’m afraid of getting hurt, why don’t I just ease up on them a little bit?
Honestly – it really is that easy.
Just learn the proper form (have someone that knows what they’re doing actually watch you do it and critique your form), then leave 2-3 lifts in your tank.
I never deadlift as hard as I possibly can because even though I have good form, I’m human and I don’t want to make a little mistake that’s going to kill my back when I’m pulling over 300 pounds.
But I DO recommend adding deadlifts into your routine.
Overall, they’re the absolute best overall mass builder in your body.
If you’re losing weight and start adding deadlifts into your routine you might notice that you stop losing weight because you’re adding so much muscle. They’re THAT powerful.
Obviously that won’t happen for everyone, but it’s happened to me personally.
So lesson of the day: Don’t write-off deadlifts. Learn the proper form, stop listening to the naysayers, and do them!
Now It’s YOUR Turn!
Ok so I’ve been posting a lot lately and hopefully the articles have been helpful – but I’ll be honest…
I’m just GUESSING when I’m writing posts. I don’t know what you actually want to know about!
So here’s your chance to let ME know what YOU want to learn about.
Maybe have me a share a new workout program with you, or tell you how to make your own workout program?
Or maybe it has something to do with nutrition.
Or maybe you want to know more about metabolism, or the differences in metabolism between people.
You have to tell me what you want so I can start writing about it! 
So here’s what I want you to do.
Either in the comments section below or by sending an email to Jeremy @ controlbeatingcopy.com (remove the space), just let me know what you want to learn about – and I’ll write about!
My “Only Pee Yellow Once” Rule
I have a little rule I like to follow to make sure I’m staying hydrated and keeping my body in the best and most efficient state as possible.
It’s called “only pee yellow once”.
Did you know that dehydration is HORRIBLE for your body? When you’re dehydrated, not only does it slow down the fat burning process, but it also makes you more irritable, more tired, makes you weaker and have less endurance when you workout, constipated, and a whole slew of other things that you don’t want happening in your body.
And as you probably know, if you want to know how hydrated or dehydrated you are – just take a look at the color of your pee.
If it’s yellow, you need more water.
If it’s clear, you’re good to go!
Now, when you wake up in the morning you’re probably going to be peeing yellow because your body hasn’t had water in at least 6-8 hours. That’s perfectly fine.
But the first thing you should do when you wake up is go downstairs and pound a nice tall glass of pure water.
No coffee, no tea, no breakfast.
Just let that water soak into your body for a few minutes and get re-hydrated.
Then after 15 minutes or so, feel free to have coffee or whatever you want for your breakfast. A lot of people say not to drink coffee early in the morning because it dehydrates you but if you’re drinking a big glass of water I don’t think it’s a big deal.
Another great thing about drinking water on an empty stomach is that it’s going to help you stay regular and not get constipated. JUST by doing this you’ll feel A LOT better and more alert!
So go ahead and try this method out.
I bet you’ll not only wake up faster in the morning, but you’ll have more energy throughout the entire day – and if you’re not into the habit of drinking a lot of water throughout the day, I can almost guarantee you’ll see an increase in strength and endurance when working out.
What To Do If You Eat Crappy…
Memorial Weekend is coming up pretty quickly and my guess is that unless you have incredible willpower, you’re probably going to end up eating worse than you normally do.
After all, who can say no to a few drinks and some hot dogs and hamburgers while hanging out with your friends and family on Memorial Day?
So what do you do since you’re going to eat more calories?
It’s easy, you compensate for it either before or after!
For example, maybe this weekend you don’t go out to eat. Or you lay off a few beers and save them for Memorial Day.
Or Tuesday, you fast for 24 hours. Or you throw in an extra 20 minutes of cardio for the next few days. Or you eat very lightly before and after your “big” meal on Memorial Day.
It doesn’t have to be that hard. It all comes down to planning. If you plan ahead, you won’t gain an ounce even though you’ll be eating worse on Memorial Day.
It’s the people who don’t plan that end up gaining “holiday weight” – which then never seems to come off their bodies.
So instead of just going into this weekend not even thinking about the added calories on Memorial Day, start planning to either eat a little less or workout a little more to compensate for it – and don’t worry as much about how much you eat and drink on Memorial Day.
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Recent Comments:
- Johnine Bailey: You could mix it with water to make it less caloric. Or possibly substitute a cherry powder or herbal instead. There’s a Cherry Blossom herbal that is available, I’m not sure it would do the same, but maybe it would help.
- Darlene Siddons: great post and great 10 ways to attack those last few pounds….loosing weight is about attitude and feelings, when they are aligned right it is really easy…i use Vision Map Videos to keep my goal of correct body weight in a positive realm… darlene http://visionmapvideo.blogspot .com/
- Megan: great story, and so true! And i laughed a few times during this. keep up the good work!
- What Happens When You Stop Being “Healthy”: important if you’re doing workouts that are very intense and demanding on your body, such as High Intensity Interval Training or things like Tabata
- Weight Loss Excercise: You can also check out his post on weight loss goals here – http://hasslefreefatloss.com/b log/weight-loss-goals-getting- crazy/
- Johnine Bailey: You could mix it with water to make it less caloric. Or possibly substitute a cherry powder or herbal instead. There’s a Cherry Blossom herbal that is available, I’m not sure it would do the same, but maybe it would help.
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