Am I working out hard enough?

by Anna D

Am I working out hard enough?   Am I working out long enough?

A common concern about exercise is that if you don’t do it almost every day, you won’t achieve much Health benefit. This is not true!  quality! not quantity! is the key,when it comes to exercising.


When it comes to working out, getting to your TFX Sessions 2,3 or 4 times a week is only half the battle. The other half? Making the most of your time while you’re there. By paying closer attention to your form, routine, nutrition and more, you’ll be better able to achieve your fitness goals, not to mention avoid injury and weight-loss plateaus.  Not every workout is the same, and not every workout should FEEL the same. On some day you might push harder than other days. At the same time, you might feel like you didn’t push hard enough, when in reality you did. And that is okay! 🙂 Not every workout should feel like you are out of breath, and not because you don’t feel tired after a workout it doesn’t mean that you didn’t work out hard enough. With that said, let’s review the benefits of working out 2-4 times a week VS working out every day.


personal trainer

Too Much of a Good Thing

If women want their arms smaller, their abs smaller, or their thighs smaller, they typically will work those muscles every time they work out, but what they don’t realize is that you need at least 48 hours to go through one metabolic cycle, which promotes healing of the tissue that was torn during your workouts. If you’re training the same muscle group every day, your body won’t have a chance to recover, slowing progress and leaving yourself open to injury.


Variety is the Spice of Life

When it comes to exercise, mixing it up is the key! . “When you do, say, a shoulder exercise, you’re training many of the fibers of the shoulder muscles, but not all of them, To work out all of the fibers in a muscle, you need to use different movements—using different angles or even just changing your grip on the weights.

The same goes for cardio When you use the same exercise over and over, it’s a repetitive motion task, just like typing at your keyboard, which can produce carpal tunnel syndrome. So falling into a cardio rut ups your chances for injury.


Mixing up your workout also combats boredom—always a handy excuse for skipping the gym. That is why The Coaches at TFX like  to change their routines from session to session and we know it works great with our clients because it keeps them guessing, they see results! and want to come back for more! 🙂


concord bootcamp

Being to Lightweight

Ladies! I don’t get tired of saying this 🙂 You may think that if you lift too much weight, you’ll bulk up to Schwarzeneggerian proportions. But it just isn’t so. Women don’t have anywhere near enough testosterone to produce significant muscle growth, If you want to get a good workout, you need to tax your muscles. You should not be at the end of a set able to do five more reps, your last reps you should feel like you can’t lift ANYMORE ! This is when the change happens, when you feel fatigue, so push EXTRA hard for last reps!

So, do you need to workout everyday to get maximum results?

No you do not, especially if you are working out at TFX , the workouts are design to melt fat! design strategically for this purpose, and if you do this workouts 2-4 times a week, it’s all you need. Guys, pick up those Kettlebells! Ladies, PICK UP THOSE KETTLEBELLS! Don’t be afraid, the results?… you’ll gain LEAN muscle, and Lean muscle is SEXY 🙂 the more lean muscle you have the more fat you will burn, is that simple! and how do you gain lean muscle? by doing strength training 🙂

Remember guys, every workout is a new experience, have fun with them! be intense, set goals for yourself at the beginning of your workout, say to yourself, I’m gonna go for the 15lb dumbell or I am going to try to do full push ups this time, whatever it is you want to achieve on that specific workout, set a goal mentally and trust me, you will feel amazing after you complete that set and you realize , hey! I did it! and it wasn’t hard at all!


Go get it!

Ale Adaui

TFX Coach


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