In our latest BlitzFitMe fitness column founder Oliver Berquez talks about some key principles you can apply to your training programme to ensure you achieve results.
TRAINING PINCIPLES
With all the different exercises out there, training methods and equipment you can use, creating a training programme can be very daunting and confusing.
Here is a brief and simple training model you can implement into your programme which will help you to achieve results and keep you motivated
1- Specificity
Working the relevant muscles to achieve your goals. When it comes to effective training you should use every muscle in your body. Muscle is your biggest energy burner, so the more muscles you use the more calories burnt - a key component for loosing weight.
2- Overload
Increasing your training all the time. Whether it's the number of reps, intervals, rest time, sets constantly changing and increasing your programme is essential in your body development. One session you might do short timed exercises and the next you might focus on higher reps, working the endurance of the muscles.
3- Adaption
Varying your training - keep your muscles guessing to keep them improving. It's when we do the same exercises session after session we plateau. Also, it becomes boring and that's when we stop exercising.
The best way to maintain your enthusiasm and ensure results is to constantly change and mix up your workouts. You can do this by mixing up the equipment you use or even switching inside training for outside.
4- Recovery
Growth happens during rest so as long as you are training with a good intensity between 2-3 times per week then you will be improving when you recover. By rest we mean literally no exercise or if you want to do something active then keep it low intensity, for example a jog or light cycle.
The best way to grow stronger in recovery is to use the interval style of training. This is great for raising your metabolism and if you have a high metabolism then you will burn calories at a much quicker rate.
5- Reversibility
Too much rest and you will lose strength, flexibility and mobility. Remember if you don't use it you lose it. Unfortunately fitness is very hard to achieve (but worthwhile when you do) and easy to lose. You must stay focused and determined when sustaining an exercise programme.
Obviously exercise is only one half of the battle. It's essential that you combine effective exercise with a well balanced and nutrient rich diet to achieve maximum results.
Train hard. Eat right. Live life.
Stay healthy
Oliver
