We are often asked what the difference is between our clients who get great results compared to those to get "average" results.  If a client is following our recommended nutrition plan to the "T", then it all comes down to the QUALITY of their exercise sessions.

When we say "quality", what we are really referring to is the INTENSITY with which a client works at during their exercise session.  This is particularly important during the strength training part of each Genesis Exercise Session.

On each strength training machine you exercise on during a Genesis Exercise Session, the muscles you are working pass through 3 Stages of Progression.  During each of these Stages, you should feel different sensations both in the muscles you are exercising and your body as a whole.

Stage #1: Muscle Working

When you begin the first minute of the 2-minute timed interval on a strength training machine, you initially enter the "muscle working" stage which generally lasts the first 60 seconds.  You start the movement, maintaining good form, working the muscles in a full range of motion, and focusing on the speed at which you are suppose to be raising and lowering the weight.

The exercise is not overwhelming or too terribly difficult during this stage.  Your muscles should be "warming up" nicely and you should be checking your breathing.  Towards the end of the first minute, the muscle tension should begin to increase; you can feel the muscle(s) working; concentrate and stay focused on that muscle(s) as you enter the next stage...

Stage #2:  Muscle Fatigue

If the weight you are lifting at the beginning of the second minute is best suited for you, you should feel your muscles begin to burn a little and the weight should feel like it is suddenly getting heavier. 

As the seconds click forward toward the end of the 2-minute timed interval, the weight should feel as though it is starting to overwhelm your muscles - it's OK... keep going.  As your muscles come to the end of this Stage, you should have to put almost 100% effort into trying to move the weight slowly up and down, and of course in good form.

Stage #3: The Momentary "High Point"

This stage is reached ideally during the last 14-20 seconds of the 2-minute timed interval, and it is the "high point" of all the hard work you've done so far on this exercise.  If reached properly, it is the pinnacle from which your body will respond gracefully with a more-flattering figure, better muscle tone, and less body fat... or it won't.  What happens in these last 14-20 seconds is the difference between "training" your body, or simply exercising your muscles.

As you hear the timer count down in the background and the Genesis Personal Trainer coach you to completion of the exercise, your muscles should reach a point somewhere during the final seconds where they feel completely fatigued and performing even one more repetition seems almost impossible...

BUT don't quit now... rely on your "inner strength"... reach deep inside and try to complete just ONE MORE even if you can't get it all the way!  Look to reach that point in the motion of the weight where, although your mind is willing, your muscle(s) say "we're TOTALLY done!"

If you approach each strength training exercise during every Genesis Exercise Session like this, you'll soon reap the rewards of a leaner and healthier body in less time.  Good luck!