Usually it’s one arm or leg that tends to be a bit bigger and/or stronger than the other, but it can really be any muscle group.
Some people notice one shoulder or one side of their chest is bigger than the other, or that the barbell moves unevenly because one side is stronger and therefore moving the weight slightly faster than the other.
The cause of this can be any number of issues that are occurring in the gym or just within your regular day-to-day life. Whatever it is, let’s focus less on what caused it and more on how to correct it.
Here now are 4 common ways to fix muscle imbalances in strength and/or size…
1. Switch to dumbbell/unilateral exercises.
If one side is stronger than the other, that stronger side will pretty much always take over during an exercise where both sides are being trained together.
For example, during a bench press. If your right side is stronger than your left, your right arm will always do more work during that exercise.
You probably won’t even realize it either… it will just naturally happen.
The way around this is to start replacing your bilateral exercises ,with unilateral exercises.
2. Always start with the weaker side.
There’s a good reason why you have a muscle on one side that is bigger or stronger than the other side. Whether you realize it or not, you give that dominant side special treatment.
Whenever you do an exercise where you train each side individually, always start with your weaker side.
It’s the side that actually deserves the special treatment.
3. Let your weaker side dictate what your stronger side does.
When you follow the 2 steps mentioned above, you may notice that your stronger side is STILL your stronger side. Meaning, you may lift 25kg for 10 reps on an exercise with your weak side, but then go on to lift 25kg for 12 reps with your stronger side.
If you keep allowing that to happen, your weaker side will never catch up to your stronger side.
What you need to do instead is let your weaker side dictate what you allow your stronger side to do. So, if you can only do 10 reps with your weaker side, then you should only do 10 reps with your stronger side… even if you could have done more.
Doing this will give your weak side a chance to finally catch up to your strong side, at which point you can allow both sides to progress equally from that point on.
4. Solve the underlying problem.
In many cases, people just have a dominant, stronger side that just ends up doing more of the work in the gym and in everyday life in general. As a result, muscle strength and size imbalances are created over time.
There might just be an issue with flexibility or mobility that’s preventing you from training both sides evenly. Maybe one side is tighter than the other and it’s keeping that side from doing what it should be doing during various exercises.
In a case like this, changes may need to be made to the way you train or warm up to fix this and prevent more serious injury-related problems from arising in the future.
If it doesn’t, it’s likely that something like this is the true culprit and you need to dedicate some special attention towards fixing it.
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The Most Effective Workout: Circuit Training
Want to burn the most calories in the shortest amount of time? Start circuit training!
Circuit training is an excellent way to simultaneously improve mobility, strength, and stamina. The circuit training workout is composed of two to six different circuits, each containing two or more strength/cardio exercisesthat are completed one right after the other, with little or no rest in between. The strength training works your muscles, and the cardio keeps your heart rate up. Keeping your heart rate elevated is important because the higher it is, the more calories you’re burning. You do one set of an exercise for a specified number of repetitions (or a prescribed amount of time) and then move on to the next exercise. Once you complete one set of each exercise in a circuit, you go back to the beginning of the circuit and repeat the exercises until all the sets are completed and you can move on to the next circuit of exercises.
For example, Circuit 1 might include three sets each of push-ups, lunges, and mountain climbers. You should complete one set (consisting of 15 reps) of push-ups, followed by one set of lunges (15 reps), and then one set of mountain climbers (1 minute). Then do a second set of push-ups, lunges, and mountain climbers, followed by the third and final set of the three exercises. Circuits should NOT consist of three sets of push-ups at once, followed by three sets of lunges and then 1 minute of mountain climbers.
There is no rest period within a single circuit, but completed circuits should be separated by a rest period of 30 seconds to 1 minute. The workouts include the cardio intervals (one minute of jumping jacks, one minute of mountain climbers, and so on) to keep your heart rate elevated for maximum calorie burn.
why not try this sample circuit!
Do each exercise for 1 minute
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My Body Cant lose weight!!
Are you spending hours in the gym but not getting the results you want!!
Your cardio training may be the reason your jeans don't fit better (despite spending plenty of time in the gym), here are common mistakes, plus simple solutions to get back on track.
Running Mistake No. 1: Your Workout is Always the Same
Your body is an amazing machine. It's designed for efficiency, meaning if you do the same thing over and over again, the process becomes easier. This applies to your running workouts too. Not only will they start to feel more effortless (even if you're still sweating and pumping your legs), but your metabolism literally learns and reacts so that fewer calories are burned with the same exercise output.
This is where traditional "steady state" running falls short on a long-term weight-loss plan.
One of the biggest problems with running at a steady, moderate-intensity pace, is that the calories you burn are limited to the time you spend
sweating. So once your body adapts, the benefit is limited. Lifting weights impacts your metabolism by causing mini-micro tears that need to be repaired. That healing process requires energy, which means you're burning more calories—a process that can sometimes last for nearly two days after your training session.
A little variety might not seem like a big change to your routine, it will have a dramatic impact on transforming your body.
Running Mistake No. 2: You Go Longer, But Not Faster
One of the most important variables with any type of exercise—cardio or other—is intensity. If you look at the average person who runs, they pick a pace that they can maintain for a long duration. Think about it: When you jump on a treadmill, elliptical, or bike, you're starting with the intent to be on there for a while. Whether it's 30 minutes or an hour, your goal is to push at a pace you can sustain, work hard, feel tired, and then go home. While this is great for endurance, it's not so great for weight loss.
Your body needs to replenish it's ATP (energy), convert lactic acid that's produced during exercise into glucose, and restore your blood hormone levels after an intense workout. All of those processes mean your body works harder and burns more fat—both of which don't happen during steady-state aerobics.
To summarize if you want to transform your body in 2014 lift weight= weight loss.Dont know how or where to start !
Then let me help call Fit Healthy You Fitness- private convenient studio based in the Brisbane cbd right next door to central station!
Melissa O' Shaugnessy founder and owner of Fit Healthy You Fitness. I want to help people understand fitness and nutrition by keeping it simple stop all the confusion.