Exercise, Muscle Confusion & When to Change Your Routine

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In this video, Dr. Berg talks about how often to change exercise routine. Training in general or doing some type of work out, decreases the result if you are doing the same thing because your body will adapt to it and then it stops adapting. There is a thing called muscle confusion and that is basically the idea of changing your work outs to keep your body in a constant confusion. But if you also change your routine too frequently and you don’t let your body fully adapt, your gains will also be limited because you are not reaching the maximum potential of that work out.

Recommendation:
• Do the same workout for 3 to 4 weeks (example: 3 times a week with a 3 different workouts) until your body actually adapts and gets used to it, then change it.

I recently have this question from someone who wanted to know, how often do I change my exercise routine. Let’s talk about that, when you train overtime you actually decreases the result because what happens is if you do the same work out over and over, your body will adapt to it and then it stops adapting. There is a thing called muscle confusion and that is basically the idea of changing your workouts to keep your body into a constant confusion so you keep stimulating the body in a way to cause the body to react and adapt so you could actually keep growing and improving muscle mass or fitness. Because training in general or doing some type of work out decreases your result if you keep doing the same thing. Now on the flip side, if you change your routine too frequently and you don’t let your body fully adapt, your gains are also be limited because you are not reaching the maximum potential of that work out. So here’s what I would recommend, you wanna do the same workout for the week. You may have work in different muscles for the week so you maybe work out 3x a week and you have 3 different types of workout. That’s fine. Do the same thing for 3 to 4 weeks until your body actually adapts to this and it actually gets used to this. Then change it instead of changing it and rotating every week because we want to create a stress in the body which then creates the hormonal shifts which causes your body to repair and recover and then we wanna give it enough time. So based on the average person, 3 to 4 weeks are good. And of course if you are more fit, you can change it more frequently and if you are not fit, you might even go even longer. Alright, thanks for watching!

Dr. Eric Berg DC Bio:
Dr. Berg, 52 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
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