LET SCIENCE GUIDE YOUR WAY TO...
To a certain extent, you know your training is working when it helps you achieve your desired objectives. There are, however, some common markers which indicate that your resistance training is effective.
Just how much resistance training constitutes enough of a stimulus to maintain or gain muscle (without overtraining), relative to the amount of other exercise and in the context of a calorie deficit, depends on the individual. Part of the process of self-improvement involves learning about what works for your body.
That being said, you know your resistance training is working if:
Serial estimation of body composition, coupled with weight measurements will give you an accurate impression of your general trajectory with respect to total fat loss and lean body mass gain (see Body Composition & Health series of articles).
If you had an initial period of observed positive effects of training (as above), but now those effects are diminishing (and the difference is noticeable over the weeks), then you might be overtraining.
If you have not had any noticeable positive effect from training, then you might need to increase your training volume (e.g. increase number of sets or reps), levels of resistance, or intensity, or adjust your nutrition.
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Integrated approach to long term weight loss & better health
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Consistency – The Key to Success
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Welcome. I am Dr Megan Chircop. I am a medical scientist and nutritionist with 20 years in medical research. As such, I have extensive knowledge and a thorough understanding of how the body works. I am able to simplify the science behind the way food fuels the body and mind to provide energy and nutrition needed to achieve optimal health and vitality. I am also a keen sportswoman, and have extensive knowledge of sports nutrition.
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