We have MetCon week where we use higher repetitions of each drill . We also include more high intensity cardio focused drills and longer sets
MeltDown week includes slightly heavier weights, dropping the repetitions and using more resistance drills than MetCon week. We also do about a 50/50 split of cardio intervals and resistance training.
AfterBurn is the week where you choose the heaviest weights you can manage for each set. Repetitions are dropped right back and rest periods are a bit longer too to allow you to keep using the same weights throughout. We do a bit less cardio, but each interval set is to be performed at the highest intensity possible. Sets are usually a bit shorter and often include an active or total rests even during them.
The latest addition to our cycle was introduced this year and is called Challenge Week. At first, Challenge week was met with scepticism from some clients, but I’ve been really pleasantly surprised by the way everyone has embraced it AND, more importantly how it has allowed even the fittest clients to jump to a new level of intensity. Rookie clients are of course allowed modifications and are given a slightly different challenge to our Commandos and Warriors during Challenge week, but even they have enjoyed the games and ‘challenge’ aspect of Challenge Week.
For each of the 4 phases, you have to give your best effort. It’s one thing to do a training session and just ‘go through the motions’, and another entirely to keep pushing even when it starts to hurt or you feel like you can’t do any more.
I’m not talking about pushing through any kind of injury or joint pain here. Its always important to stop straight away if you feel something is not right. However, you have to give your best effort at all times. Keeping on going till the last rep is done or the time keeper yells ‘rest’ will yield the best results-no doubt about it. Don’t just give up when it starts to hurt.
Cycling our training in this way means that every energy system and all muscle fibres are given a chance to be improved. And this means better fitness, more strength, better mobility, less chance of injury and just feeling awesome.
The fitter you are, the more energy you’ll have and the easier it is to lose body fat
and to keep it off.
So aside from attending training at FitterFaster, what can you do to get better results?
- GET MOVING MORE Even if you’re following a structured training routine by attending a gym, playing sport or exercising at home, it’s pretty hard to do too much. If you’re reading this, chances are you could do more.
- Walk or ride to work – yes really! Or just add a few walks (or runs if you’re up to it) to your week. 3 x 30 mins will make a big difference.
- Stand instead of sitting. I practically never sit any more. Only while eating and driving. Standing is much better for you, so grab a standing desk or work out how you can sit less often. And whether you’re standing or sitting, make sure you take a break every 30 mins or so and take a quick walk around or have a little stretch.
- Add another workout (or 2) to your week. If 2 times a week is all you’re managing, you’re simply not going to see great results. My clients should be all training at least 3 times per week as an absolute minimum. And that’s what that is. The minimum times you can train (not including walking/running or sport) and expect to see good results.
- Stop using your sport as your only fitness. Sport is great, don’t get me wrong, but training 1-2 times per week specifically just for your sport and playing a game or 2 on the weekend won’t cut it if you want to see a better body that is truly fit. Add specific fitness training to your routine and not only will you notice a difference in your body, but also in improved sports performance as you improve core and whole body strength and control and general aerobic and anaerobic fitness.
- FIX UP YOUR DIET
- Firstly, clean up your kitchen, office and car or wherever you’re storing that crap food. If its processed, its got to go if you really do want to see great results. Rewarding yourself with food is NEVER a good idea. And if you identify yourself as an emotional eater, even more reasons to get rid of that crap
- Make sure you have plenty of healthy food available in your fridge so that when hunger strikes, or you are feeling down, angry, upset or just bored you have plenty of options. And yes, I know those things aren’t what you feel like, but studies show that the sugary and fatty foods you crave only satisfy your emotional side for about 3 minutes. Yes, they work but for just a short time before you want more. Try veggies sticks and a scoop of hummus (just one) or some cottage cheese or greek yoghurt with herbs added. The protein and healthy fats, combined with the act of using your hands to pick up and dip together with the full-on taste of herbs and the crunch of the veggies will satisfy you for much longer AND provide fibre, vitamins and minerals and some protein for longer term satisfaction.
- Start planning your meals and snacks a bit more. Knowing roughly what you’ll be eating for the week means you can have everything you need on hand, you’l know how much time you need to devote to food prep and cooking and you can even prepare meals ahead of time on days when you do have more time to spend in the kitchen. THIS IS ESPECIALLY IMPORTANT IF YOU DON’T LIKE COOKING. Those that love cooking will make time for meal prep, not the other way around.
- IMPROVE YOUR RECOVERY, SLEEP AND STRESS LEVELS So I’ve recommended you train more, but along with that comes the need to look after your body between sessions.
- Get enough sleep. I could name several clients right now who are not getting great results, despite training well and eating ok because they are lacking in quality sleep. A minimum of 7 hours per night is required and preferably 8. You simply cannot change this need. YOU may say that you’re too busy to get that much sleep, but your body will tell you otherwise.
- Reduce your stress levels. Stress used to be reserved for high powered executive types. But these days, everyone from kids to stay-at- home mums and dads (I nearly said housewives!), anyone working anywhere, anyone trying to get work, school or uni attendees and your dog pretty much all have higher stress levels than they should. YOU need to find ways to reduce this if you want to see good results. Again, I could name several clients where this is THE REASON they are not seeing results. Not their training, not their diets, not anything else but the stress levels they have.
- Symptoms of lack of sleep and/or higher stress levels include:
- Not being able to lose weight or keep it off
- Being tired (duh)
- Feeling lethargic (even if you’re not ‘tired’)
- Getting sick often – yep. Getting more than 1 cold a year, this could be it
- Not feeling like it – you just can’t get ‘motivated’ to do anything
- More belly fat (usually)
- Cravings and/or what you may call ’emotional’ eating
- Ongoing injuries that can’t be explained by something like a tear/break or strain
- Chronic pain anywhere in your body – you know that achy shoulder, hip, tight calves, legs, back pain etc that you’ve been and had looked at but no one can tell you what it is but it won’t go away
These 3 areas; training, diet and recovery are the things you need to get right if you want to see awesome results into the future. You simply cannot ignore any of them
At FitterFaster, we look at all these areas and help you to work out ways that you can improve all 3 in the real world. Generic advice, strategies and tips work for most people – yes they do – you’re not THAT DIFFERENT to everyone else – sorry.
But…… I help you to find ways to tweak that advice and put it into action in the real world that you call MY LIFE.
The principles don’t change, but the way you may put them into action might. It’s my job (and my privilege) to help you with that. Whether it’s on an ongoing daily basis as a client at FitterFaster and/or with shorter term challenges and programs.
One way that I may be able to help YOU add exercise and better nutrition to your life, even if for whatever reason you can’t join FitterFaster, is with my free online program Get Fit Maryborough.
You can find out more by going here: GET FIT MARYBOROUGH
If on the other hand you’d like to get some information about actually becoming a client at FitterFaster and training with us, you can fill out your details below and I will email you some further details. No obligation and no sharing of your email
Thanks for reading