It’s pretty obvious that most people who walk through the doors of a gym or who buy personal training are looking to improve themselves in some way. Now that could be their health, fitness, physique or mentally but most people enter with a goal in mind. Now what are the factors that lead to successful goal achievement?
It’s quite simple do your programme and eat the food that will help you achieve your goals.
Now this is where the confusion comes in because….
(a) Most people do not train, they exercise. They partake in random fitness classes, go for an occasional run and are generally non-directional about their goals. In today’s sedentary society it is by all means a good thing to be more active. The next step on though rather than to achieve a good result is to try to achieve a great result by making your training relevant to what you want to achieve.
Generally, people chase fatigue when they exercise… like being hot and sweaty and out of breath means it’s working… sometimes yes, but not all the time. Broadly speaking pick a few parameters to measure yourself. If body composition or weight is your goal then measure weight and % body fat. Power- a full body explosive movement e.g. cleans or a standing long jump. Strength- traditional moves like the squat, deadlift or pull ups, beginners may consider getting to 10 press ups or monitoring how long it takes to get to chest press 15kg in each arm. Endurance- 400m, 5km or whatever distance you are in to by whatever training modiality. Once you have a goal then you can frame your training. Is what you are doing leading you to improve…. or are you just making yourself tired?
(b) If your diet has a name it’s not working. Not because you labelled it but ultimately you will not stick to this plan. Now we have a quite a few Paleo dieters come through our doors at Results FAST, indeed a diet that emphasises quality protein and vegetables isn’t the worst thing on my list. However most people are not sticking to “the plan” when you see paleo granola as someone’s breakfast cereal it makes you wonder how middle class cavemen existed without supermarket- they would have been hunting and gathering all day to make that. Importantly if you are removing a range of foods from your diet because a book said so it doesn’t mean that all those “bad” foods are not good for you. Primarily dairy, wheat and grain are removed- in about 1/100 cases it can make sense. For most people it is totally unnecessary and you are cutting down your options to make good choices when your “ideal” is not available.
If you are on a diet or considering one- recognise this fact. In the absence of disease it’s simply a case of over supply and under activity. Some may describe this as calories in/ calories out- in most cases this is the point.
I prefer to describe it in a slightly different way…..
“What you eat will determine your body composition. How much you eat will determine your weight.”
Why do most people not hit their goals? What we find at our gym (before they train at Results FAST obviously :)) is that exercise is non directional or designed to give instant gratification e.g. fatigue and that a diet is unrelated to what someone needs.
A great example of someone who came in to see us the other day who performs a high intensity aerobic programme called “Insanity” (yes, the same one they sell on late night info-mercials) who was looking to lose weight. Nutrition wise she was on 900 calories a day- she had cut all carbs, her exercise sessions where gruelling and guess what… she lost weight for the first few weeks but she had started to plateau out. She was tired, sore, had the start of shoulder tendinitis/ simply her shoulders hurt….. but hey, she was 4 kg (8pounds) lighter after 6 weeks. So the question is what was her goal and what happened? Well she lost weight (tick) but couldn’t train because of shoulder pain (cross), couldn’t eat anything (bigger cross) and life was pretty tough as work became more demanding (low carb diets can be brutal and simply doe not suite everyone).
Let’s go back and look at her goal- lose weight. On talking to her she said “I don’t care what I weigh as long as I look good.” On talking to new clients I hear this 9 times out of 10.
So initially we are looking for a exercise/ nutrition programme that enhances her body composition by building lean muscle (resistance training being mindful of her injuries) and reducing body fat (a combination of different exercise modalities n.b. not just high intensity work).
Let’s consider the nutrition programme. Well we want to preserve lean muscle that dieting often reduces so we want to create a small calorific defect. We want to eat enough carbohydrates, proteins and fats to support the body. In this case we increase protein intake, match carbohydrates to activity and try to keep fat intake consistent. The rest is down to likes and dislikes from a food perspective.
So that is the programme set for the client, it’s a step wise process. Set some goals, set up your exercise programme, apply a nutrition programme that is relevant for your goals and the way you live your life and you should be on the way to hitting your targets.
The next part is probably the most relevant and where I will finish the article.
You could have the best programme in the world but each session you miss will take away from your overall results, every poor food choice will limit your returns. So be realistic- you may not be able to push hard all the time but consider that to get a great result a period of dedication will always be needed.