[{"id":"3dd469e","elType":"section","settings":{"margin_tablet":{"unit":"px","top":"0","right":0,"bottom":"20","left":0,"isLinked":false},"padding_tablet":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false},"content_width":{"unit":"px","size":722,"sizes":[]},"layout":"full_width","margin":{"unit":"px","top":"0","right":0,"bottom":"0","left":0,"isLinked":false},"padding_mobile":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false},"margin_mobile":{"unit":"px","top":"0","right":0,"bottom":"20","left":0,"isLinked":false},"padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[{"id":"a372061","elType":"column","settings":{"_column_size":100,"_inline_size":null,"padding_tablet":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false},"margin_tablet":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false},"margin_mobile":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false},"padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"align_tablet":"flex-start","space_between_widgets_tablet":0,"_inline_size_tablet":100,"padding_mobile":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false},"margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"space_between_widgets":0},"elements":[{"id":"0754a33","elType":"widget","settings":{"editor":"<p>Maybe you\u2019ve reached a plateau in your workout. Or maybe your fitness goals seem to stay just out of reach. You\u2019ve heard about \u201cmuscle confusion\u201d and think that might be the answer to your problem.<\/p><p>Jeff Monaco, director of education for Gold\u2019s Gym, sees people get that idea all the time. But the phrase \u201cmuscle confusion\u201d leads to a lot of, well, confusion. Before you do anything, he says, you need to understand what muscle confusion really is, and what it could mean for you.<\/p>","_margin":{"unit":"px","top":"0","right":"0","bottom":"40","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"},{"id":"cd212ed","elType":"widget","settings":{"title":"Clarity on muscle confusion","header_size":"h3","typography_typography":"custom","typography_text_transform":"none","_margin":{"unit":"px","top":"0","right":"0","bottom":"40","left":"0","isLinked":false},"_margin_tablet":{"unit":"em","top":"","right":"","bottom":"","left":"","isLinked":false},"_margin_mobile":{"unit":"px","top":"0","right":"0","bottom":"20","left":"0","isLinked":false}},"elements":[],"widgetType":"heading"},{"id":"77db6d7","elType":"widget","settings":{"editor":"<p>When you train, your body adapts, Monaco says \u2014 to lifting weights or doing cardio or any kind of training. Your body is a highly adaptable machine, and through repeating the same movements, it will start hitting plateaus and you\u2019ll stop seeing results. People think that\u2019s when you need muscle confusion.<\/p><p>But the idea behind muscle confusion is that you change your training at certain intervals to\u00a0<em>avoid<\/em>\u00a0plateaus.<\/p><p>The term \u201cmuscle confusion\u201d first became popular with branded workouts that offered different ways to stay out of a rut by constantly changing your routine. It was used to sell the idea of constantly changing your workout to confuse the muscles and avoid plateaus.<\/p>","_margin":{"unit":"px","top":"0","right":"0","bottom":"40","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"},{"id":"04e89d7","elType":"widget","settings":{"title":"The importance of rest","header_size":"h3","typography_typography":"custom","typography_text_transform":"none","_margin":{"unit":"px","top":"0","right":"0","bottom":"40","left":"0","isLinked":false},"_margin_tablet":{"unit":"em","top":"","right":"","bottom":"","left":"","isLinked":false},"_margin_mobile":{"unit":"px","top":"0","right":"0","bottom":"20","left":"0","isLinked":false}},"elements":[],"widgetType":"heading"},{"id":"8cbcbbf","elType":"widget","settings":{"editor":"<p>Another way people incorrectly apply the concept of muscle confusion is by simply intensifying their existing workout. When they hit a plateau, they\u2019ll up the weight or duration to get more results. Bad move, Monaco says. When you do that, you could again be denying the rest that your muscles need to grow.<\/p><p>\u201cRest is a vital component to training,\u201d he says. \u201cIt often gets overlooked.\u201d Rest is key to exercise success. Always listen to your body. The period of rest after exercise is when your body is getting stronger and your cardiovascular system is improving.<\/p><p>\u201cWe coach our trainers to perform an assessment about how the clients are feeling today versus previous workouts,\u201d Monaco says. Simple check-ins like \u201cHow are you feeling today?\u201d or \u201cDid you rest after the last workout?\u201d actually are important steps to take to maximize your progress. If someone is still sore, trainers will work on flexibility and mobility training instead of pushing the fatigued muscles.a<\/p>","_margin":{"unit":"px","top":"0","right":"0","bottom":"40","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"},{"id":"dc9d66a","elType":"widget","settings":{"title":"The need for assessment","header_size":"h3","typography_typography":"custom","typography_text_transform":"none","_margin":{"unit":"px","top":"0","right":"0","bottom":"40","left":"0","isLinked":false},"_margin_tablet":{"unit":"em","top":"","right":"","bottom":"","left":"","isLinked":false},"_margin_mobile":{"unit":"px","top":"0","right":"0","bottom":"20","left":"0","isLinked":false}},"elements":[],"widgetType":"heading"},{"id":"89b633b","elType":"widget","settings":{"editor":"<p>Monaco sees a lot of people who are stuck in the same routine. \u201cThey just want to come in and do the treadmill at the same speed every day,\u201d he says. He\u2019ll ask about their results and their targets. After talking with him, they\u2019re in a better position to reach their goals.<\/p><p>He has seen how different people\u2019s goals can be, and how much they crave variety. But you don\u2019t need to rely on muscle confusion for that \u2014 just change your workouts.<\/p>","_margin":{"unit":"px","top":"0","right":"0","bottom":"40","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"},{"id":"65b1106","elType":"widget","settings":{"youtube_url":"https:\/\/www.youtube.com\/watch?v=TFO9hBtLVec&feature=emb_logo","vimeo_url":"https:\/\/vimeo.com\/235215203","dailymotion_url":"https:\/\/www.dailymotion.com\/video\/x6tqhqb","mute":"yes","image_overlay":{"id":5835,"url":"https:\/\/librafitnessclub.com\/wp-content\/uploads\/2021\/02\/placeholder.png"},"_margin":{"unit":"px","top":"0","right":"0","bottom":"40","left":"0","isLinked":false}},"elements":[],"widgetType":"video"},{"id":"92d66cf","elType":"widget","settings":{"editor":"<p>\u201cGenerally, one or two changes can yield great results over time,\u201d Monaco says. \u201cFor each type of training, resistance or cardio, pick one or two variables to change in your training program periodically instead of just changing everything or randomly selecting a different workout each day.\u201d<\/p>","_margin":{"unit":"px","top":"0","right":"0","bottom":"40","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"3d2b583","elType":"section","settings":{"content_width":{"unit":"px","size":620,"sizes":[]},"margin":{"unit":"px","top":"0","right":0,"bottom":"40","left":0,"isLinked":false},"padding":{"unit":"em","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"padding_tablet":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false},"padding_mobile":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false},"gap":"no"},"elements":[{"id":"b7b07e7","elType":"column","settings":{"_column_size":100,"_inline_size":null,"padding_tablet":{"unit":"em","top":"","right":"","bottom":"","left":"","isLinked":true},"padding_mobile":{"unit":"em","top":"","right":"","bottom":"","left":"","isLinked":true},"space_between_widgets":0,"__globals__":{"color_link_hover":"globals\/colors?id=vamtam_accent_1"}},"elements":[{"id":"05fe231","elType":"widget","settings":{"title":"\u201c","title_color":"#D6FB00","typography_typography":"custom","typography_font_family":"Kanit","typography_font_size":{"unit":"px","size":120,"sizes":[]},"typography_font_weight":"600","typography_text_transform":"uppercase","typography_line_height":{"unit":"em","size":0.5300000000000000266453525910037569701671600341796875,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"-30","left":"0","isLinked":false},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"__globals__":{"title_color":"globals\/colors?id=vamtam_accent_1","typography_typography":""}},"elements":[],"widgetType":"heading"},{"id":"20116d2","elType":"widget","settings":{"blockquote_skin":"clean","blockquote_content":"Changing one or two variables allows for better monitoring of your training program to understand what works and what doesn\u2019t. When you change multiple variables constantly, evaluating your progress is difficult.","author_name":"John Doe","tweet_button_view":"icon","tweet_button_label":"Tweet","content_gap":{"unit":"px","size":20,"sizes":[]},"quote_size":{"unit":"px","size":1.399999999999999911182158029987476766109466552734375,"sizes":[]},"__globals__":{"content_text_color":"globals\/colors?id=vamtam_accent_6","content_typography_typography":"globals\/typography?id=b5e5d82","quote_text_color":"globals\/colors?id=vamtam_accent_1","button_background_color":"globals\/colors?id=vamtam_accent_1","button_background_color_hover":"globals\/colors?id=vamtam_accent_2","author_text_color":"globals\/colors?id=vamtam_accent_2","button_text_color":"globals\/colors?id=vamtam_accent_2","author_typography_typography":"globals\/typography?id=vamtam_h6","button_text_color_hover":"globals\/colors?id=vamtam_accent_1"},"content_text_color":"#000000","author_text_color":"#191919","button_color_source":"custom","button_background_color":"#D6FB00","button_background_color_hover":"#191919","quote_text_color":"#191919","content_typography_typography":"custom","content_typography_font_family":"Helvetica","content_typography_font_size":{"unit":"px","size":22,"sizes":[]},"content_typography_font_size_mobile":{"unit":"px","size":18,"sizes":[]},"content_typography_font_weight":"500","content_typography_text_transform":"none","content_typography_line_height":{"unit":"em","size":1.5,"sizes":[]},"content_typography_line_height_tablet":{"unit":"em","size":1.5500000000000000444089209850062616169452667236328125,"sizes":[]},"button_size":{"unit":"px","size":1.899999999999999911182158029987476766109466552734375,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true}},"elements":[],"widgetType":"blockquote"}],"isInner":false}],"isInner":false},{"id":"6b705f9","elType":"section","settings":{"margin_tablet":{"unit":"px","top":"0","right":0,"bottom":"0","left":0,"isLinked":false},"padding_tablet":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false},"content_width":{"unit":"px","size":722,"sizes":[]},"layout":"full_width","margin":{"unit":"px","top":"0","right":0,"bottom":"0","left":0,"isLinked":false},"padding_mobile":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false},"margin_mobile":{"unit":"px","top":"0","right":0,"bottom":"0","left":0,"isLinked":false},"padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[{"id":"a67c129","elType":"column","settings":{"_column_size":100,"_inline_size":null,"padding_tablet":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false},"margin_tablet":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false},"margin_mobile":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false},"padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"align_tablet":"flex-start","space_between_widgets_tablet":10,"_inline_size_tablet":100,"padding_mobile":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false},"margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"space_between_widgets":0},"elements":[{"id":"40acdb1","elType":"widget","settings":{"editor":"<p>The more conditioned you are, the sooner you hit plateaus because your body is already closer to its full potential. Check your heart rate, while resting and during exercise, to get a good indicator of how your body is doing. \u201cThe range for a healthy resting heart rate varies but is around 60 to 80 beats per minute,\u201d Monaco says.\u00a0<\/p>","_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]