Monthly Archives: April 2016

Ingredients

3 Ingredients To An Effective Training Program

Effective training programs will incorporate periodization, specificity, and overload, while avoiding overtraining.

Periodization:

Switching it up is important for boredom and plateau. However, you must constantly present a block devoted to a new training stimulus to the body forcing it to repeatedly adapt. For example do pushups until you are good at them. If you only do them every so often you will never get better at them and adapt.

ingredients

Specificity:

A “little of this and a little of that” can be helpful and your body can benefit from a small dose of everything, but sometimes you must train for a specific, desired outcome. You will train differently to build muscle mass than you would to improve performance. You would train differently if you wanted to run a marathon as opposed to play football.

Progressive Overload:

If the body is not given an overload, it will not adapt. If there is no adaptation, you will not get any stronger or any more conditioned than you already are. Did you get eight reps at 100lbs last time? Try for nine today, or try to get eight reps at 105lbs. Keep it basic. Simple. One step at a time.

Hope this helps!

Advertisements

THE BUSY PERSON WHO HAS NO TIME

NUTRITION:
At night sit down with your family and eat. Other than that, leave stuff like this in your car to grab and go. Get a gallon water jug too.
FOOD
TRAINING:
Way to many people look way to far into this. I admit if you have more time to train and can devote more specificity to training it helps, BUT if 10/20 minutes is all you got than it is all you got. If 2 days a week is all you can do than it is what it is. However to not do anything at all because you only have 10 minutes or 2/3 days a week is silly. You will continue to feel lethargic, not sleep well at night, burn calories and never get the emdorphine rush that comes with a quick effective work out!
Try this plan…..
Weight lifting options:
#1 full body circuit
(6 to 12 reps 10-20 minutes)
CHIN UP (or face pull)
DEAD LIFT VARIATION
OVER HEAD PRESS
#2 full body circuit
(6 to 12 reps 10-20 minutes)
DUMBELL ROW
SQUAT VARIATION
BENCH PRESS VARIATION
FAST BODY WEIGHT CIRCUITS:
Option A
(10 minutes) no warm up simply body weight squats 10 reps into / 10 push ups / into 10 Sit Ups 5-10 rounds (start slow, once you feel good after a little go hard)
Option C
(10 minutes)
Burpee 5 reps / alternating lunges 5 reps each / 5 dips on bed or bench / planks
AEROBIC OPTIONS
Option A:
10 to 20 minutes walking, jog or run. No texting. Push it.
Option B:
Hills/stairs or some sort of incline….
(walk or run them)
10 mins ( no warm up start slow then go hard as you loosen up)
CHECK THIS OUT…..
If you do 1 cardio option / 1 body weight circuit and 1 weight training option a week thats a total of 30 minutes. It may not be optimal, however not to be cliche but it is 100% better than nothing and you will feel WAY better about yourself and energy level wise.
Or maybe just start with 1 – 10 minute work out a week. Trust me it is worth it to find the short amount of time to do this now, rather than later on in life, spending your time with health care issues.
Good luck! Let me know if you have any questions!

Perceived Exertion

General questions in the strength and conditioning world go something along the lines of “hey should I go hard on this, or pace myself?” “Should I take a short rest period or long rest period?” “How much weight? ” “How many reps?”

Perceived-Exertion-Chart

Only YOU know your body best. Only YOU honestly know what you ate, how you slept, what you did the day before and how your body is feeling, so YOU must decide and dictate your Exertion. One of the main concepts to understand about training is that each day is different and every person, every work out, every situation, every day, DEPENDS!

Using a scale from 1 to 10, you choose a rating number to describe how hard the activity feels. You base the number on how tired you are, how hard it is to breathe, and how hard it is to do the activity.

How you slept the night before, what you did the day before, how you ate, what exactly you are training for (your goals) should all be factored into this equation. For example, if you didn’t sleep much the night before and you have go work out at 5am, you should use the lower end of the scale or you will obviously leave feeling “ran into the ground” for simplicity.

If you use a 10 when you shouldn’t you may get away with this for a work out or two. However eventually you will over train. Over training leads to lack of frequency in the gym, overuse injuries, sleep disruption, overall fatigue and potential weight gain. On the other hand using too low of an exertion on days where your body and mind felt good to go, will lead to under training and obviously you will not reach your goals.

Hope This Helps!