3 Reasons Why You’re NOT Getting Faster (but Easy to Fix!) #CoachRobb #GarminPerformance #Garmin

Are you frustrated because you're going to the gym consistently, but you're not seeing strength improvements? Are you

putting in the homework, but you're not seeing an improvement in your aerobic engine and your top-end speed? Well, if

you train with the Garmin and utilize the Garmin Connect dashboard, I'm going to share with you a couple reports that most people are not aware of that can turn the situation around overnight. Hi,

I'm Coach Rob. At the time of this recording, I've been a human performance specialist for over 40 years, and I have been a big fan of Garmin ever since they came on the scene. And I want to share

with you a couple reports that can help turn around both your strength situation as well as your aerobic engine. When we

look at the subject of strength, a lot of people don't realize that Garmin can help you get stronger.

When you go into the Garmin dashboard, one of the cool things that you have available to you is what your calorie burn rate is. So, if you go up underneath health stats and you go down

to your calorie report, if you've got My Fitness Pal connected to it, it's going to say calories in and out. It's very

important that you start to understand how many calories do you burn based on what activity you're doing, how long you're doing it for, and sometimes if you're doing double workouts per day,

you've got to calculate what is that activity, what is that contributing to your daily calorie burn rate. If you

don't take in enough calories on a regular basis, this will literally undermine your ability to get strong.

This happens both when you're in the gym as well as when you're sleeping at night. When you go to the gym, your

night. When you go to the gym, your muscles are relying on a constant source of sugar for muscle contraction. They

need a constant supply of electrolytes for muscle contraction. You've got to make sure that you're feeding the muscle so it can do what it needs, and that is move load around.

When you're looking at your calorie burn rate, this is why I'm a big fan of My Fitness Pal. It's a free app made by

Fitness Pal. It's a free app made by Under Armour that you can import the data that you put into My Fitness Pal and you can create a comparison report between what you've taken in versus what

you're burning. Think about it. You

you're burning. Think about it. You

could literally hit the sync button on an hourly basis and you can track what that calorie gap is.

Over 40 years, I can't tell you how many times I've seen people that are frustrated in the gym and all we do is make sure that they go into the gym not undernourished.

an immediate improvement in the strength. When we look at the idea that

strength. When we look at the idea that now you're putting out big efforts in the gym, you've got electrolytes in sugar for muscle contraction. When you

take in electrolytes, you absorb water.

Now you're able to dissipate heat.

Obviously, muscle contraction produces heat. So, the wicking away of heat

heat. So, the wicking away of heat called the exothermic process, getting internal heat to the skin in the form of sweat. So, it's a win-win for you.

sweat. So, it's a win-win for you.

Electrolytes help you also absorb fluid.

So, you're bringing fluids in, you're able to dissipate heat. You're bringing

electrolytes and sugar in, which is what your muscles need to contract. You will

increase the productivity of that weight workout 100% of the time. The second

report in Garmin that's going to help you with your strength in the gym complements what we just spoke about, and that is you've taken in enough food during the day. Now you have enough building blocks that when you lay down

at night, the body can literally rejuvenate itself. The Garmin report we

rejuvenate itself. The Garmin report we want to take a look at is your sleep.

Now we want to look at sleep from three different directions. First and

different directions. First and foremost, we always want to look at the quantity. How much total sleep did you

quantity. How much total sleep did you get? Ideally, we're shooting for eight,

get? Ideally, we're shooting for eight, preferably nine. And I totally respect

preferably nine. And I totally respect that that's not always easy to do. But

the longer you're in bed, the longer the window of time is for the body to rejuvenate itself.

On the subject of food, if you're bringing in enough protein, you've got the building blocks. Literally, the

amino acids are what rebuild the muscles that you tore down in the gym. So, I

always say to my clients, you'll never get stronger by lifting weights. You get

stronger by eating and sleeping. The

beautiful part is Garmin is giving you a report on calories, what you're burning versus what you're taking in. And now

we're looking at the sleep report. We

can see how many hours you're getting on average. The cool part about Garmin is

average. The cool part about Garmin is it's got multitude of reports that allows you to see how many hours of sleep have you gotten in the last seven days. How many hours have you averaged

days. How many hours have you averaged over the last four weeks? That's the

beautiful part about Garmin. you're able

to start to see maybe my lack of strength gains are directly related to an insufficient amount of sleep from a time standpoint. This report right here

time standpoint. This report right here makes it very easy for you to see.

Once we get the night over, what we want to do is we want to look at the second variable and that is how much deep sleep did you get. So if you look at this report right here, this report is all

about okay, I got nine plus hours of sleep. You want to try to get as close

sleep. You want to try to get as close to two hours of deep sleep as possible.

And that deep sleep in the Garmin dashboard is denoted in dark blue. Deep

sleep is when your body releases the hormones, human growth hormone and testosterone. Both of those are

testosterone. Both of those are absolutely imperative for muscle growth and recovery. Complement that with amino

and recovery. Complement that with amino acids, sufficient amount of food coming in, and you're going to wake up stronger tomorrow morning than you went to bed.

When we look at sleep, we look at three different things. We look at the total

different things. We look at the total time. We look at the amount of deep

time. We look at the amount of deep sleep. And then the other variable we

sleep. And then the other variable we want to look at is how much time were you awake during the night. And we'd

like that to be less than 10 minutes.

The more time that you're asleep, the more time you have to release hormones.

Most people are not aware of this, but testosterone can only be released when you're asleep. So, we want to make sure

you're asleep. So, we want to make sure that we're keeping that awake time to a minimum. And we want to be able to

minimum. And we want to be able to satisfy that hunger and get into that really deep dark blue as it's denoted on Garmin. Get into that deep sleep so that

Garmin. Get into that deep sleep so that you release those hormones. That's how

we know when you wake up in the morning, you're going to be stronger than when you went to bed. When it comes to why you're not improving aerobically, this is where Garmin and the Garmin Connect

dashboard is an absolutely tremendous asset.

in the in the description box here below, I've got a resource page that I'd like you to go to and I'd like you to download our heart rate spreadsheet.

Now, when it comes to heart rate spreadsheets, the beautiful part about what we're providing you here in this resource is it's going to take your most recent max heart rate specific to

discipline, and you're going to plug that into the top number that you see here on the screen where it says max heart rate number specific to the discipline in sport. Now again, we're going to come back to Garmin. The

beautiful part about Garmin is it's keeping track of your resting heart rate every day. One of the things that makes

every day. One of the things that makes Garmin extremely smart is it during the evening that you're sleeping, it's looking for a 30 minute block for the

lowest consistent what they refer to as the lowest resting heart rate. I know that may sound like a

heart rate. I know that may sound like a little bit of an obvious statement, but think about it. It's not just going in and finding the lowest number and giving you credit for it. It's looking for a 30

minute block of consistency.

This is what increases the accuracy of Garmin. So, when you look at that this

Garmin. So, when you look at that this number where it shows you what your four-week resting heart rate number is, you know that that's the most accurate based on what you've been dealing with

over the last, you know, six weeks.

That's the most accurate resting heart rate number you could ever come up with.

So, now think about this. You go to this spreadsheet that you see here on the screen. Your last max heart rate

screen. Your last max heart rate assessment should be no more than six to eight weeks. You plug that into the

eight weeks. You plug that into the spreadsheet. You take your last

spreadsheet. You take your last four-week resting heart rate average.

You plug that in. Now, those zones are going to be absolutely laser focused for your current level of fitness for that discipline that you're training. Now,

you add an extra element of not so much complexity, but literally the way they all integrate together. You can

literally plug those numbers in specific to that discipline. So you do a max heart rate on the bicycle, plug it into our spreadsheet, you can take those zones, high and low, and you can plug

those into your Garmin. This is another way that you're able to increase the accuracy of the work you're putting in.

Remember, you're frustrated because you're putting in the work, but you're not seeing an improvement in your endurance and your topend speed.

This is where over the last 40 plus years, we've seen a big mistake on people's behalf. On their easy days,

people's behalf. On their easy days, they're going too hard. On the days that we need you to be improving your aerobic engine, the intensity is sneaking into

high into heart rate zone three, which unfortunately does not build the aerobic base. There's an inverse relationship

base. There's an inverse relationship between intensity and source of calories.

So that's something that we want to be thinking about at all times. The average

human being's got about 50,000 calories in a body in the body for energy. The typical body only has about

energy. The typical body only has about 2,000 calories of stored sugar. So when

you're trying to improve your aerobic engine, you need to think about your uh your top number is actually a glass ceiling. You're not letting yourself go

ceiling. You're not letting yourself go above that. That's how you improve that

above that. That's how you improve that aerobic base.

When we're looking to start dropping into some interval work, you need to make sure that you're bringing the heart rate up high enough. Well, where does that energy system begin from a numerical standpoint? That's why I said

numerical standpoint? That's why I said at the beginning of this video, you're frustrated because you're putting in the work, but you're not seeing the improvements. Garmin helps you

improvements. Garmin helps you understand, okay, are we working with the right heart rate zones? You can use your resting heart rate from Garmin. You

take your max heart rate. Again, we're

pulling it from Garmin. You plug that into the spreadsheet. Now you've got the five energy systems, you're going to be improving the accuracy and the productivity of your workouts. Now, when

we talk about the subject of max heart rate, I want you to go to this report, go to the activity that you did, go down to the bottom where the the stat, they call it the stats statistics, and I want

you to look at the average and the max heart rate for that field test. If you

started the watch right before you started the test and as soon as you cross the finish line, you turn the watch off within 30 seconds, the average and the max heart rate should be no more

than 10 beats apart. So now what you've done is you have validated the top number. If the deviation between the max

number. If the deviation between the max and the average is within 10 beats, 12 beats, then you've validated the top end number. Plug that into the spreadsheet.

number. Plug that into the spreadsheet.

Take your four-week resting heart rate average, plug that in, and you will be training with the most accurate zones that you can possibly do. And you want to repeat your test every six to eight weeks because you don't want to put in

the time and only have it be a waste of the effort that you've put in. Thank you

so much for sticking with me during this video. All of the videos that we put

video. All of the videos that we put here on YouTube come from your emails. I

want to make sure that I'm addressing any frustration that you may have, a question that you may have about health, wellness, or performance. If you have a question, put it in the comments below.

If there's a particular thing that you're dealing with, put it down there in the comments. I'd love to engage with you. I answer all of the questions and

you. I answer all of the questions and comments myself. If, however, you don't

comments myself. If, however, you don't want to put that in a public forum, feel free to send it to me. contactrob.com.

Like I said, we put a video out every single day answering your questions. So,

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