My last post talked about stepping up the intensity during your training sessions.
No matter what you goals when it comes to working out, a greater overall intensity will always yield better results (allowing for proper recovery.) This holds true whether you want to get stronger and lift heavier weights, grow your muscles, get faster, gain more endurance or lose body fat. It doesn’t matter. The correct training program done with enough intensity will get you there. There are a multitude of different training techniques depending on the intended outcome, but without doubt, one of the most important variables is the intensity.
Just as important is the consistency of your training program. Many of FitterFaster’s clients do not train with enough consistency, but still question their lack of progress. The absolute minimum frequency to see improvements in fitness and/or see fat loss is to train three times per week. That’s why it is a requirement that you attend this many times each week if you are a client here.
It’s sad but true, that going any longer than a couple of days without training will result in you going backwards. Yes backwards after only a couple of days.
In the above diagram, you can see the initial performance ability (or fitness level.) You can then see how it drops during and immediately after the training session and then how during the recovery time, your body overcompensates and becomes stronger, fitter and/or faster depending on the type of training session. You will also notice, that the fitness level begins to drop again straight away as soon as it has reached its peak. Your body adapt to the stresses placed upon it, so if there’s no stress after a day or so, it thinks it doesn’t need to stay at that level and it begins to go back to its original state. Those of you studying at the moment call this homeostasis. If you don’t know what this means, google it and you’ll see what I mean.
Please also note, that the time frames above, refer to a really hard and intense training session as discussed in my last post. A training session that consisted of lower intensity activities such as walking, easier running (besides really hard running,) a typical ‘aerobics’ class or half-arsed gym workout will reduce all these time frames considerably. In other words, training with less intensity requires that you do it much more often, or you’ll go backwards even quicker. That nicely curved line above will slope downwards even quicker.
So if you only do FitForce or similar training twice in a week (or even less) you are probably going backwards in that week, particularly if you are not giving 110% while doing those couple of infrequent sessions. The three times per week minimum only holds true if you are giving all you can while training. If you give any less, you will need to train more often and even then, the results will not be as great.
So it’s a minimum of three times per week, EVERY SINGLE WEEK that will give you results. It’s training as hard as you can at any given moment in time.
If you’re not getting the results you think you should, think about it. Do you come often enough EVERY week? Do you really push hard enough? Should you come more often or do home workouts inbetween? Are you eating a healthy, nutritious diet? Are you getting at least 7.5-8 hours of sleep every night? Any of these things will alter the curves on the above diagram.
Be honest with yourself and make the changes necessary to reach your goals.