Most times, people pick the wrong level of exercise to do.
They pick a level of exercise that they:
- can not do the exercise with perfect technique
- can not build the intensity to get the results they want
- will lead to injuries
Sometimes you need to regress and do something easier to succeed.
Have a read below.
Rick Kaselj, MS
I am down here in sunny, windy, and noisy San Diego. I believe this is the 19th interview that I have done over the last two days. Make sure to watch the other ones, maybe it’s the 4th or the 5th or the 19th one that you’ve watched.
Down here at the Fitness Mastermind, there’s a whole bunch of fitness professionals from all over the world and we all have different specializations. I keep grabbing one of them and taking them out of the meeting room and doing a quick interview.
(Sorry for the poor sound. I was testing out a new boom microphone and it did not go well. A transcript of the interview is below.)
Now I have Kate, she’s a world traveler. We are going to talk about the importance of regressions. I am a big fan of them and a lot of times people will just focus on progressions making things harder and crazier when that isn’t exactly what they need to reach their goals.
Rick Kaselj: I will get Kate to introduce herself and talk about the importance of regressions.
Kate Vidulich: Hey guys, I am Kate Vidulich at FatLossAccelerators.com, thanks for the lovely introduction. I am a metabolic training expert.
Regress for Better Results
Now, I wanted to chat about our regressions.
When you are trying to get the metabolic effect, sometimes it is more effective to regress the exercise and do it at a lower level and do it correctly so you don’t get an injury first of all and so you can create a metabolic effect.
You want to be doing them correctly with a full range of motion and not actually being able to produce enough energy and working hard enough to create a metabolic effect to get fat loss results.
The Push Up is a Classic Example
It’s a classic mistake when people try and do these ridiculously difficult push-ups when they can’t even do one full-range pump with a couple of breaths.
Regression #1 – Incline Push Up
A great way to regress and go back to a level is to do an incline push-up.
Another big mistake that I see is that everyone decides to drop their knees down to the floor. If you put your knees down you eliminate the whole use of it all. It is better to rinse your hands a little bit higher to make it a little easier.
Regression #2 – Stair Case Push Up
The great thing to do is if you have a staircase, what you can do is put your hands a little higher than your feet. Put yourself down and you can just go down a level and do the push-ups making it a little bit more difficult as you progress down.
But regressing the exercise is the best way to just create a maximal effect.
Don’t be ashamed to do it because it’s all about you and your results. And if you try to do something wrong and in bad form, you will not get the best results possible and you also set yourself up for a really silly serious injury that you don’t need.
Rick Kaselj: Absolutely. That’s a great idea to utilize the staircase or stairs and start with the fourth step and work your way down to the third, the second, and the first step.
Regression #3 – 10 Rep Rule
Another thing is if you add a progression level that is so challenging that you can only do 1 or 2 reps, are you going to get the metabolic effect of just being able to do two reps at that challenge level? Is it more important for you to regress it so you can get your 10, 12, 15, or 20 repetitions to get that metabolic effect?
Kate Vidulich: Absolutely! And that’s the thing you are normally getting metabolic effect by setting uptime. And if you have a five-second set, you are not going to have a metabolic effect.
It is okay that you do a very difficult version of the push-up but if you will only have to spend at least 30 to 45 seconds working in a set on a push-up that you are unable to do effectively you are not going to get that metabolic effect.
Rick Kaselj: Kate, where can people get more information about you?
Kate Vidulich: You guys can come across www.FatLossAccelerators.com. We got some great tips and tricks on how to accelerate fat loss without spending so much time in the gym or without doing anything that is useless and a total waste.
Rick Kaselj: Thank you very much for watching this video and make sure to watch one of the other videos that I have done in San Diego.
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