Posts tagged healthy lifestyle
Training hard enough?

Have you ever felt frustrated or disappointed when you realised that you work out five times a week, but when you look in the mirror, you wished there was a better reflection of you?

If you have, this one is for you.


It is not about how often you exercise, but about how much effort you put into it.

You may be showing up and even break a little sweat, but is that enough?

Our human nature is designed to adapt. For your body to adapt and change, you need to do things that will take you out of the comfort box.

If you stay within your comfort zone, your body will not need to change, therefore it will stay the same.


When you think about the difficulty of your workout, consider a scale from 1 to 10 with 1 being very easy,  8 hard, 9 very hard and 10 very very hard. This is called the rate of perceived exertion ( RPE) and it is different for every one of us.

The reason I believe it is the best approach to take, it's because no matter who you are and what is your fitness level, you will always improve if you follow this method.

Whatever exercise you perform or programme you have during that one hour workout, should feel at the level of 8 to 10.

It will fluctuate and could even go below, but most of the time you should be there.

There are 3 variables to increase the difficulty of your workout:

1.     Weight

2.     Number of repetitions

3.     Speed

You need to play with these three variables to achieve that target of difficulty.

For example, if you are performing an exercise of 10 repetitions with 10 kg of weight and you feel it did not take you to that level 8 at the least, go for two more reps up to 12. If this is still not hard, then you clearly need to increase the weight.

If you are performing a body weight exercise and it does not feel hard enough, increase the speed at which you are performing that move. Make sure that you are confident with the technique and move faster.


If you want to see results, you need to get out of that comfort zone. That is where your body will change to support your increased levels of demands. That is what the human body does, it adapts to your activities.

It's that simple. If you find that you get too comfortable in a place, it's a sign that you need to raise the bar.

Thank you so much for your visit.

Stay awesome!