An 8-Point Checklist to Find Out If Your Workouts are Effective (Part 2)
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Welcome back to the Embrace Your Real Podcast. Today’s episode is the second part of our two-part series on how to figure out whether or not your workouts are actually effective!
Join us as we explore the four remaining points to assess the effectiveness of your exercise routine and overcome common challenges on your fitness journey. Whether you're a seasoned athlete or just starting out, these insights are tailored to meet you where you are and empower you to take charge of your fitness goals. Tune in as we share expert advice and actionable tips to help you unlock your full potential and achieve lasting success.
What I discuss:
Can you do more reps after you finish a set?
Are you increasing your load regularly?
Does it allow for flexibility so you can be consistent?
Are your macros dialed?
If you loved this episode, be sure to tune in to…
Episode 435: An 8-Point Checklist to Find Out If Your Workouts are Effective (Part 1)
Episode 259: 6 Rules for Determining The Weight to Use in Your Workouts
Episode 263: How to Keep Yourself Challenged When You Don't Have Access to Other Weights
If you want more from me, be sure to check out...
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
Get my eBook: FREE Macro Counting Ebook
Amazon Storefront: Julie Ledbetter's Amazon Page
Transcript:
[00:00:00] Hey there, beautiful human you're listening to Embrace Your Real with me, Julie Ledbetter, a podcast where I empower you to just be you. With each episode, I get you a dose of real talk and actionable advice for building your confidence, honoring your body, and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace your real. Let's get it. Let's go. [00:00:27][21.0]
[00:00:28] Hello and welcome back to part two of the Eight Point Checklist to find out if your workouts are effective. So like I mentioned, this is a part two. If you haven't tuned into part one yet, that is totally fine. I will be sure to link it so that you can tune in after this episode. They don't necessarily have to go in order, and I will definitely do a small recap in a second of what we covered in part one. If that is interesting to you and you want to listen to them all in order, you can stop this and go tune in to the part one first, and then come back and tune in here. But you don't have to. So if you've ever found yourself hitting a roadblock in your workouts or just feeling like discouraged by your lack of gains or fat loss from your workouts, maybe you're frustrated you haven't seen changes in your body at all, or haven't seen them in a while. That this episode is definitely for you, and this series in general is going to be super beneficial for you. So like I mentioned, I did a part one. I in part one covered the following. Number one, does your workout incorporate weight bearing exercises? Number two, are you working every muscle group weekly? Number three how many reps and sets are you doing of each exercise? And last but not least, number four. [00:01:36][68.0]
[00:01:36] Is your form correct? In this episode, I'm going to be diving into the last remaining four points of the eight point checklist. If you don't check something off the list, this episode will likely explain the correct way and why this is essential for you to seeing the results that you want. I hope that it will also offer you some clear solutions for, you know, easily fine tuning your workouts into effective workouts so that you can check off all eight points every single time. Before we dive in, though, I want to share this review. It comes from K-Pax seven. She gave a five star review and said, so thankful I have found this podcast. I'm so thankful I found this podcast. I love how she brings God into fitness routines. He really is the reason for even being able to have these bodies to transform. I love this podcast. Yes and amen my girl. That is so, so true. I'm so grateful that this podcast is helping you. And thank you so much for tuning in and taking time out of your day to send in this review. Okay, so let's dive into the last four points. Number five, can you do more reps after you finish a set. So let's say that your workout calls for 10 to 12 reps when you finish your 12th squat. How do you feel? Do you feel like you could do five more? Do you feel like, you know, squeezing out that last rep was super difficult, but you are able to maintain proper form depending on your answer. This is going to determine how effective your workout is. Because here's one thing our bodies are incredibly adaptive, right? To prompt them to build more muscle and really have that lean, toned body that we want. [00:03:04][87.5]
[00:03:04] Which I will say this again till I'm blue in the face. Having a lean, toned body essentially just means that you're building muscle, and you are reducing your body fat enough to see the muscle that you've built. So if you want to have that lean, toned body, you're going to need to put your body under certain amounts of stress that challenge your current capabilities. Right? Because here's why. By pushing your limits, whether it's lifting heavier weights, increasing repetitions, reducing those rest times, you're creating the necessary stimulus to trigger the muscle growth and adaptation. This process is known as hypertrophy, which is what we discussed in part one. And this involves recruiting and growing, you know, muscle fibers in response to the amount placed on the muscle. So if you place, you know, a large amount on your muscle, your muscles need more fiber, so it can better handle the amount placed on it. The more muscle fibers your body recruits, the more muscle you build, and the more muscle you build, the leaner and more toned you'll start to look again. If you're reducing your body fat and you're building more muscle, you're going to see that muscle tone. If you consistently finish sets without struggles at all, you're going to see slower and slower results from your workouts. Or you might struggle to see results from your workouts at all. Challenging your muscles is key for a successful workout. We want to ensure that we are avoiding that muscle memory at all costs, right? We don't want that the mind muscle connection is important, but the muscle memory is what we want to challenge. If you finish your reps with ease, that probably means that you need to increase the weight that you are using, and your muscles have this super remarkable way to adapt to the demands placed on them, right? This means that once they have adapted to a particular amount of sets or reps over time, as you being consistent, you'll stop seeing results in your body. [00:04:48][104.0]
[00:04:48] And this is why it's important to change the weight that you're using, especially if those last 1 to 3 reps are not super hard for you. And you can, you know, go for another 3 to 5 reps just to ensure that your workouts are effective. I talk about how much weight you should be using and kind of how to determine the weight. In this episode, it's six ways to determine the weight to use in your workout, so I will be sure to link that in the show notes that you can easily go check that out. I think that will be super beneficial for you, but this is especially if you're really struggling to know like hey, what weight should I be using? This will take some time for you to. No. And this is why I love the ability to track and log workouts in the Julia. Because you're able to see. Okay, I did, you know, 10 pounds last time. Can I push the 12 pounds or can I push the 15 pounds or you know, I did okay. I did ten reps last time at this weight this week I'm going to try and do 12 reps at the same weight. That's it. That's increasing your load. So whether that is your sets and reps or your weight that you're using, number six, are you increasing your load regularly? Which is kind of what I was about to get into, but I didn't want to get too ahead of myself. So this kind of again, goes off of point five. They're very related. But by keeping track of your weekly load, this is going to make sure that you are easily advancing in your workouts from week to week, month to month. Right? You can track your load in several different ways. [00:06:14][86.0]
[00:06:15] I personally like to look at how much weight I lifted last time, as well as the sets and reps. Those are two things that I like to do in terms of just kind of tracking and overall monitoring, how I can continue to place load on my muscle to ensure that it's not just adapting to it. And it's really cool because inside the Movie Julia app, you can actually see how many, again, how many reps you did last time, how much weight you logged last time. And that way you're able to use that to determine if you want to push yourself in this workout. And this is why I implemented at the beginning of 2024. I implemented something called the Move the month. And so in our lower body and our upper body and then our shoulders and glutes workout, we have a move of the month, which is really cool. It's the same move that you'll see programed week to week. And this not only allows you to really focus on a foundational move, they're all foundational move. So for example, in this week or in this month's move of the month in lower body, we have dumbbell goblet squats and upper body we have chest press. And then I believe in shoulders and glutes. It's upright rows. So it's going to be all foundational movements that hit a specific target targeted muscle group. And from week to week you're able to see, okay, how am I? Am I able to push heavier weight? Because for the first couple weeks it's going to be the same prescribed sets and reps. And then for the last week, you'll see an increase whether it's sets and reps or sets and reps. And so this will ensure that you can implement progressive overload. [00:07:41][86.1]
[00:07:42] And this is important again because your muscles are going to adapt then that is this is really cool that God has created our muscles to be like this. But it also can be a double edged sword, because if we're not placing the demands that we need to ensure that we're making progress, then we're going to stall out. And that's when we're not going to see results. So have loved the move movement for that reason. And that's part of the reason why I have implemented that, so that we can specifically work on specific foundational movements within lower body, within upper body, and within shoulders and glutes. And so you're able to see that progress and you're able to become more confident from week to week as you see, oh, you know, ten reps last week was really hard. But ten reps this week at the same weight, like I'm getting stronger and you're able to just see that progression throughout the month with specific movements. Now there are other ways to implement progressive overload if you don't have access to other weights, because one thing about the movement with Julie app is that, you know, it's really convenient for everybody, because all you need is a few pair of dumbbells and a small space. But if you really want to push your muscles, if you really want to see that progress, implementing progressive overload is important. But what happens if you don't have access to other weights? Episode 263I did an episode that I believe will be really helpful for you. How to keep yourself challenged when you don't have access to other weights. So this is going to just be some other recommendations that you can implement if you don't have access to other weights, but you still want to keep yourself challenged and progress and progressing in your workouts. [00:09:08][86.5]
[00:09:09] Number seven does your workouts allow for flexibility so you can be consistent? So long story short, if you aren't consistent, then it really doesn't matter if your workouts are effective or not, right? You can have the most perfectly curated workouts, but if you're not doing them regularly, nothing really matters. I get it, life gets busy. It's a fast paced world that we live in full of. To-Do list demands that we need to keep up with maintaining a consistent workout routine that can be very challenging. But like I said, consistency is key to finding workouts that are flexible so you can accommodate them and fit them into your schedule in your lifestyle. Black and white plans they aren't going to work. You need a plan that allows you to do a 30 minute. If you don't have a full hour to workout, or you know you need a plan that allows you to do the workout at home. If you don't have time to make it to the gym, or you need a plan that allows you the flexibility to only do it, you know, three days a week, if that's all that you have time for in the season of life. And so when you find a plan like this, it will increase the likelihood of you actually being consistent. And this is exactly why I created the movement, Julia, because I have found personally, I found in 2019 I was so burnt out, I was so burnt out at the gym that I was like, you know what, I'm just going to quit the gym and I'm going to try. My dad was moved across the country. He gave us some dumbbells. I was like, I'm just going to try my workouts in the basement and see. [00:10:27][78.1]
[00:10:27] And. I found myself being so much more consistent. And not only that, I found myself enjoying it so much because there are literally thousands upon thousands of variations of movements. So I wasn't bored. I wasn't just using the same machines week to week. And so that's exactly why I created the Julia app. It can be a solution for you. Tens of thousands of women use it on a weekly basis. And, you know, it's so encouraging to see that those who used to be super inconsistent have found this app to be literally the solution that they needed for them to finally be consistent. And consistency alone is what will lead to results long term. Right? Doesn't have to be perfect, but you do have to be consistent. And the reason I think that this has been a solution for so many people is because it allows people to work out at home the flexibility of that. It allows them to pick the length of workout that they need for that day. It allows them to really be flexible with the days of the week that they work out. So even though the workouts are programed Monday through Friday, you know, we have people that start their week of workouts on Saturdays or Sundays. And if you only need need to work out or can work out 2 or 3 days a week, you absolutely can and still see results and not get bored. Brand new workouts released every single Saturdays 12 p.m. on standard time. Brand new workouts from week to week, so you're not going to see the same exact workouts every single week. Of course, we're going to do foundational movements, but the cool thing about this app is that there's bazillions of variations of movements, and so we really try to keep it fun and exciting and engaging for you. [00:11:55][88.1]
[00:11:56] And we just found that it's an app that, you know, was built for busy women who need a simple solution to being consistent. So be sure to check it out. I will link it in the show notes below. It's sale Sally dot movement julie.com. And last but not least you know I had to bring up nutrition. I know we're talking about workouts, but you have to be consistent in your nutrition. No matter how you know how perfect your workouts are. If your nutrition is not in check, you're going to struggle to see the results that you want. And so you have to ask yourself, are my macronutrients dialed in macros or macronutrients? Protein, carbs and fats, right. Those are the building blocks of a lean, toned body. They play such essential roles in supporting muscle growth and repair, and so having the proper amount of macros and being consistent with hitting them, that is going to speed up the results. And not only hitting your macros will allow you to speed up the results. It's going to allow you to feel so much energy. And when you don't do those things, that's all. Also on the flip side, going to slow down your results and it's likely going to lead to you not feeling as energized, especially if you're being consistent in your workouts, but you're not properly fueling your body. So, so important, right? Protein in particular, this is crucial for the muscle protein synthesis, the process of new muscle tissue being built in response to resistance training. So by tracking your protein intake and ensuring that you're consuming enough to meet your body's needs, you're providing the necessary fuel for muscle growth, repair and really optimizing the results of your workouts. If you're lifting weights and not providing your body with the protein that it needs, your body won't have what it needs to repair and grow. [00:13:30][94.7]
[00:13:31] And it's the same said for carbs and fats, right? There's a certain amount of protein, carbs, and fats that your specific body needs. That is a sweet spot for seeing the results that you want. And when you give your body those protein, carbs, and fats daily, you are literally fueling the results from the work that you're putting in in your workouts. And by not giving your body what it needs, you're hindering your results from the work that you're putting in in your workouts day in and day out. So let me ask you again are your macronutrients dialed in? If not, no sweat. I have a program for you. It's called the Macro Counting Made Simple Online Academy, and I teach you about the four different phases of macro counting. I've talked about this in so many other episodes, but it's not just about a body fat loss phase, it's also about a muscle building phase. It's also about a reverse diet, and it's also about learning how to live in maintenance mode. But those four phases are crucial in the macro counting journey, so I'll be sure to link that course in the show notes called the Macro Counting Made Simple Online Academy, so you can easily go check it out. But there you have it. Those are the final four points in our eight point checklist. To figure out whether or not your workouts are effective, let me quickly recap what we talked about in today's episode number five. Can you do more reps after you finish a set? Number six, are you increasing your load regularly? Number seven does it allow for flexibility so you can be consistent? And last but not least, are your macronutrients dialed? So if you already haven't checked off all these points, then be sure to check out my Meet with Julie app. [00:14:59][88.0]
[00:14:59] Because I'm telling you, between the movement with Julie app and the macro counting Made Simple Online academy, we have all of these eight points fully covered so that you can ensure that you're not only getting the most effective and efficient workout, but you're also able to sustain and see the results because you're actually properly fueling your body. I will link both of those things in the show notes as well, so that you can easily go check those out. And also the episodes that I talked about in today's episode. Are the six rules for determining the weight to use in your workouts, as well as episode 263 how to Keep Yourself challenge when you don't have access to Other weights. And if you haven't tuned into part one of this two part series, I will be sure to link that one from last week as well. So all of those links will be in the show notes that you can easily go either tune in to the episodes or check out the programs that we offer. Both the macro counting Made Simple Online Academy and the Mobile Julie app. I hope that these two episodes were helpful for you. I hope that this kind of gave you a guide in terms of okay, now I have a checklist. I'm good. I now know the eight things that I need to ensure so that I can start seeing results, because I don't want you to be spinning your wheels. I don't want you to just be trying to stay consistent. But then what you're doing is just working against you. I want you to do things very strategically that are working for you, so that you don't have to be in that space where you think you're doing all of the things right, but you are just you're not realizing that they're actually working against you. So thank you so much for tuning in. That is all that I have for today's episode. I love you so much. I mean it, and I'll talk to you in the next one. [00:16:36][97.3]
[00:16:36]All right, sister, that's all I got for you today. But I have two things that I need you to do. First thing, if you're not already following me on the gram, be sure to do so. Julie A Ledbetter. Yes, it's with an A in the middle for that daily post workout real talk, healthy tips and tricks, and honest accountability to keep your mind and heart in check. The second thing, be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world, and I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace it real because you're worth it. [00:26:05]