🏋️‍♂️ Are You Training Hard Enough, Or Just Going Through The Motions?

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Are You Training Hard Enough, Or Just Going Through The Motions?

It’s easy to feel busy in the gym, sweating, moving, doing sets. But are you actually training with intensity?

If you’re still talking between sets, cruising through the same weights, or never feel a true burn… You might be just going through the motions.

Here’s how to check yourself:

• Last 2 reps should be hard: If you can do more than 12 without struggle, you’re not training at a level that drives change.

• Are you progressing weekly? If you’re not adding weight, reps, or volume over time, you're maintaining, not transforming.

• Use a timer: Keep rest periods tight (30–60s for fat loss) to stay honest.

Training with purpose beats just “working out.” Remember, your body changes in response to challenge, not comfort.

Mindset Shift: Why "Starting Over" Is A Myth

We hear this all the time:

“I’ve fallen off…I need to start over.”

Let’s kill that narrative.

You’re not starting over—you’re starting again. And every rep, every clean meal, every lesson you’ve learned along the way is still in you.

Even if you've missed a week (or a month), you’re not at zero. You're just reigniting the engine—and this time, with more experience.

Starting again isn’t failure.

It’s the opposite: it’s proof you’re still in the game.

Question from Our Readers:

"Should I lift heavy or light weights for fat loss?"

– Carlos, 48, from Austin, TX

Great question, Carlos. Here’s the short answer: lift heavy enough to build or preserve muscle.

Fat loss isn’t about “light weights and high reps.” That burns some calories—but it doesn’t stimulate muscle the way heavy resistance does.

For best results:

• Choose weights that challenge you in the 8–12 rep range

• Prioritize compound lifts (rows, presses, squats—even bodyweight versions)

• Combine that with smart nutrition and conditioning (like HIRT or interval cardio)

Remember: Muscle is your fat-burning engine. Keep it strong.

Fit Trivia: Which 80s action hero trained in ballet before dominating the big screen?

Answer: Jean-Claude Van Damme! Before becoming known as “The Muscles from Brussels,” JCVD was a dedicated ballet dancer for five years. He credits ballet with building his flexibility, strength, and discipline, which later translated into his martial arts and acting success.

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Publisher: Ryan Engel

Editor: Michael Pender

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