You want to get in the best shape of your life and exercise is your modality. Smart choice. But beware just turning up and doing is no longer an option. You should really consider the principles of training before you begin...
Specificity - Will your choice of training get you your desired result? We all know that to run a marathon we need to run a bit (understatement or what?!) but think about it, if fat loss is your goal and you turn up to a class each week and nobody is either in good shape or changes shape you might need to reconsider, right? The same can be said for sports specific training too. If you wanted to get fitter to play rugby, tennis, squash, football or any other sport for that matter you need (to a certain extent) mimic the energy demands, actions and requirements of that sport. Doing a 40 minute run three times per week will not help a prop forward in rugby, right? They might get to the scrum first but they will be owned by the 40 stone unit pushing against them!
Progression - Are you getting better? In the last couple of months I have trained a couple of people who have attended the same step class every week for the last 10 years. Whilst I admire the dedication they have actually got fatter doing it. Why? They have worked at the same tempo, with the same tiny hand weights, with the step at the same height since day one. The class might work up a sweat but they are not making progress. Dare I say it where is there to go? There is only so many variations you can make in a step class. Again, if exercise is your modality, choose carefully. Do the step class but unless you are deliberate and make it more difficult you will not continue to see results. Don’t think I’m bitching about step - the same can be said for the guy who follows the same gym routine for months/years without changing it. Increase a weight, increase the reps, reduce the recovery, go quicker, put the step up but make sure you’re progressing.
Adaption - linked to progression - adaption is quite simply how your body reacts to the demands you place on it. Your body is intuitive and becomes better at what you do. Too long doing the same thing and the benefits will reduce. Hence the reason when starting any (good) new exercise plan you will within a few weeks experience great results. If you have had the misfortune of going spinning for any extended period of time you will quite honestly see people get fatter on the bike. Their body has adapted to the bike, they are moving at a similar tempo, for the same duration. I counter this at bootcamp by doing something different every time and with my one-to-one clients by varying there plan every four weeks. Aside from anything else it’s great for enjoyment and motivation.
Overload - I have written enough about the most efficient methods for fat loss recently but if turning up to a low-intensity fitness class and going through the motions is what you are doing, perhaps its time to reconsider? I’m not saying you have to work your ass off every time you exercise - sometimes the opposite is true - BUT if you want results regardless of your goal you will have to progressively overload your body. If you are comfortable doing what you are doing then theres a good chance you are not following this principle. Challenge yourself in your choice of exercise and you will soon see improvement.
Rest - people tend to go either way with exercise. Many will not challenge themselves whilst others will do too much. You only get the benefits from exercise when you rest and recover. You can stimulate this by doing stuff like eating a healthy diet, getting to bed on time, etc. But don’t overlook this foundation principle of fat-loss, fitness and health in general. How much time have you spent recently in complete silence? I mean COMPLETE silence. No t.v., no book, no wiring sound from the boiler... We are in a permanent state of fight or flight. Try taking five minutes to just be. It’s bloody hard work! When you do this though (and it might take practice) your body will regenerate faster and you will see the benefits of your hard work in the gym, in the class or pounding the streets.
Reversability - there is a fine line between resting and being a lazy bitch! Sitting on your ass can only be good for you for so long! Unfortunately the principle of reversability dictates if you don’t use it you lose it. Hence the reason the results you get from exercise can be quickly undone in just a few weeks. This is why doing something between three and five times per week is important. Never fear, if you are out of training at the moment your muscle has a certain amount of memory. If you have been fit before you can quickly get back into it.
Enjoyment - Possibly the most important factor - we tend to do what we enjoy?! There is a ton of different exercise modalities to choose from - as I have said before each has its pro’s and cons so choose wisely - but you MUST enjoy or get a certain amount of satisfaction from it. I can tell by the smiling faces at the end of bootcamp or a personal training session if I’m doing something right. If you don’t enjoy it or begrudgingly visit the gym chances are you will not get your desired result anyway. Bringing a smile and energy to whatever you do will generally speaking allow your body to work best!
Apply these principles to your training plan and see the results...
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