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The Answer to the Biggest Problem in Fitness – Part 1

Richmond fitness

By Joel Jamieson

The Real Reason Why People Don’t Reach Their Fitness Goals

Over the last several years, we’ve seen an explosion of high-intensity training and the number of people lifting heavy, doing intervals and generally busting their ass in the gym.

But after traveling and speaking all over the world, answering thousands of emails and talking with trainers and people in gyms across the US, it’s obvious that people are as frustrated with their progress and results as ever.

We can call this the symptom – People are busting their ass in the gym, but they aren’t getting the results they want. They’re not getting stronger, not losing weight, not improving performance, not getting better.

On top of that, a growing number are getting injured and/or burned-out.

Most people think the cause of this symptom is that they aren’t doing enough. Their solution is to simply train more, or train harder, or cut out more carbs, or more calories…

After all, no pain, no gain, right?

The truth that more than 1.5 million HRV data points shows, however, is that this approach is wrong. Dead wrong, in fact, and it’s at the heart of what’s flawed with the fitness industry in general.

The real cause: The patterns I found in the HRV data show that in the vast majority of cases, the lack of results has NOTHING to do with the specific workout program someone is following or how hard they’re training.

Instead, it has EVERYTHING to do with their recovery — or more specifically, their lack of recovery.

Put another way: Most people who are serious about their fitness are not failing to hit their goals because of a lack of intensity or effort, but because they’re under-recovering.

The HRV data shows is that most people are chronically under-recovered and simply don’t realize that recovery is just as important as training – in fact, it’s even more important in many respects…

Under-Recovering: How it Sabotages Your Progress, Day After Day

If you’re reading this email, you know more about fitness and nutrition than 99.9% of the population. You’ve likely read my book, articles, or even been through my courses and probably understand the basics of stress, but it’s important to take a minute to recap how training the body works and what makes recovery so vital.

Biochemistry 101: Training is the stress that breaks your body down and sends the signal that it needs to improve. Recovery is where that improvement actually happens.

Recovery is where the magic is. Recovery is where your body rebuilds muscle tissue to make it bigger and stronger, where it remodels the cardiovascular system to make it more efficient, where it creates new mitochondrial power plants to support energy production, etc.

Without recovery, those things don’t happen and your fitness doesn’t improve. It doesn’t matter how hard you train.

If you don’t recover, you don’t improve. It really is that simple.

The problem is that when most people think of recovery, they think of it like it’s vegetables – something they know they should be getting more of…but they just don’t really want to eat it.

The truth, however, is that when you approach recovery the right way, it’s nothing like that

Recovery isn’t just a thing you do (like getting enough sleep) or a method you try (like meditation). Those things may contribute to recovery, but recovery is much more than that, it’s a physiological state that you must learn to shift your body into.

I’m going to repeat that: Recovery is a physiological state you must learn to shift your body into.

What Does Fitness Mean? – Part 2

Richmond fitness

By Kevin Hirose – BHK, CSCS

Again, back to the whole weight loss thing. So 150 lbs is a 150 lbs, right? It is but not all weight/mass is created equal. It could be 150 lbs of fat or 150 lbs of muscle or 150 lbs of bone or a combination of the three. This is where body composition comes into play and body weight/mass can lose its importance and meaning. Two people of the same weight, height, age, and gender can appear to have quite different body shape and appearance. In fact, the SAME PERSON AT THE SAME BODY WEIGHT/MASS can look very different:

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What Does Fitness Mean? – Part 1

Richmond fitness

 

By Kevin Hirose – BHK, CSCS

What is fitness? More importantly, what is your definition of fitness? In my experience, for many people it means being at a particular weight. But what if the person is already at a normal or healthy weight? What’s next? Losing more weight? Is that fitness – becoming as skinny or as light as possible? For some people, it seems like it is. Perhaps this thinking is limited and quite possibly an unhealthy perspective on health and fitness.

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The Importance of Outdoor Play

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By Kevin Hirose – BHK, CSCS

Summer is in full swing and what are your kids doing? Or if you do not have kids then what are your nieces and nephews or the neighbourhood kids doing? Are they playing video games or watching TV inside the house or playing outside? If they spend most of their day in front of an electronic screen, then it is time to change their habits now.

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How Much Alcohol is Okay?

richmond fitness

Alcohol is a regular part of peoples’ lives not just in North America but in many parts of the world.  But a few questions that many of you are probably asking are, “Should I quit drinking?” or “How much alcohol is acceptable/healthy?”. It may not be as simple as black and white or good vs bad.  This article by Precision Nutrition is quite long so if you are looking for strategies to figure out what is best for you, you will find them at the end of the article.  But I recommend you do at least a quick scan of the whole article since there is much useful information.

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Introducing the New Assistant Coach

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By Kevin Hirose – BHK, CSCS

Until now, it has always been just Victor and I coaching at Apex the Gym (Apex Strength & Conditioning Inc).  But we knew at some point we would have to hire staff, especially when we became busier and needed someone to cover vacations and such.  Enter Karen Tam…

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EAT YOUR VEGETABLES!

richmond fitness

Here is a very infographic from Precision Nutrition on ways to help prepare your veggies to make them easier to eat and even tasty!  Precision Nutrition is an excellent source of nutrition information for the average person and a great resource for trainers/coaches on their clients’ basic nutritional component, which is sometimes overlooked.

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Tough Mudder Whistler 2017

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Tough Mudder Whistler is in exactly 2 months – Here is a link to the Tough Mudder website for more information and registration and a link to a previous blog entry about Tough Mudder.

https://toughmudder.com/events/2017-whistler

Tough Mudder

 

Blog Series – Train Like an Athlete? “Varying Training Intensity”

Richmond fitness

By Kevin Hirose – BHK, CSCS

Training requires a minimal intensity (for the particular individual) in order to reap any benefits or gains.  This means that the body and/or nervous system must be overloaded or pushed beyond a certain point for adaptation to occur.  This goes back to the whole “recovery/regeneration” entry a while back, which stated that after a workout or exercise stimulus the human movement system requires recovery in order to see those adaptations.  However, taking a step back, the body must Read More

How to Deal with New Year’s Resolutions

Richmond fitness

By Kevin Hirose – BHK, CSCS

First of all, Happy New Year!  Allow me to begin the year by discussing New Year’s Resolutions.  For most people, it is a time to change bad habits and begin or increase good ones but the problem is that most people are not specific enough in their path to follow that change.  They do not set specific enough

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