Previously written for the Fitness section of the Cotswold style magazine in 2014.
One of the most important reason individuals don’t achieve their goals or get the desired effect when trying to change or improve their physiques, is mainly due to lack of consistency in a sound training and nutritional plan, which can be down to few things such lack of experience in the gym arena or just don’t know where to begin. This is where a good Personal Trainer or coach would be ideal, depending on what goal the individual is seeking for example Fatloss or building lean muscle mass, the training programme need to reflect that goal in mind, let’s take a closer look at the following tables below to emphasis my point for example an individual looking to lose fat while building lean muscle mass ie toning up what most people normally would be referring too.
|Week 1||Lower body training||Upper body training||Rest||Lower bodyTraining||Upper body training||Rest /getting them doing something they enjoy||Rest|
|Week2||Lower body training||Upper body training||Rest||Lower bodyTraining||Upper body PLAN Btraining||Rest /getting them doing something they enjoy||Rest|
|Week 3||Lower body training||Upper body training||Rest||Lower bodyTraining||Upper body training||Rest /recovery/intervals||Rest|
|Week 4||Lower body training||Upper body training||Rest||Lower bodyTraining||Upper body training||Rest /recovery/intervals||Rest|
|Week 1||Weight circuit class||zumba||yoga||swimming||Rest||Rest|
|Week2||Spinning class||Pilates||rest||Cardio&free weights circuits||yoga||Weights/cardio/½hr on phone in between sets.||Rest|
|Week 3||Rest||Weight circuit||Weight circuit||rest||pilates||Nursing a hangover||Rest|
|Week 4||Free weights||rest||zumba||Rest||Spinning/treadmill/
|rest||Stay in bed all day from hangover|
As you can see right away the difference in training design and variables from the two plans, in Plan A, I as a trainer can guarantee the client a greater chance of results due to a structured plan, knowing exactly what the client is doing on any given day even though I might not be present while expecting an outcome week by week, also it gives me a system to work from every 3-4 weeks when I need to change or adapt the training program/protocol with regards, to things such as sets, reps, rest period, changing of individual exercises and tempo if incorporated, while on some days I might incorporate outdoor events the individuals might like, so to boost adherence to the plan and give the client the illusion that they are in control of the overall programme.
Whilst on the Plan B programme, there never seems to be any consistency with the individual in terms of the outcome they are trying to achieve as there is a lot of changes in different energy system used, along with energy expenditure, some days are a miss match of low level intensity, high intensity exercises, lots of cardio, whilst others are based around free weights, and then rest days when there might not be a need to be. Leaving the individual with the belief that because they are doing different exercises and sweating they are closer to their goal but the truth is a specific outcome might not be guaranteed by this plan. Point to note: All exercise is a positive and many exercise classes are successful in making physical training fun and engaging and provide general fitness for most individual who wouldn’t otherwise bother. However if you have a specific body goal then a specific, well-planned and CONSISTENT training is needed! Truth be told getting results while building a lasting and great body takes time, a lot of hard work and more so consistency with any plan, the people who are successful are the ones who show up day after day, work the system and get the result, other just complain. When it comes to guaranteeing a client/student a result whether that is fatloss or muscle building, not only is having a great training programme a must; but a good nutritional plan is a crucial. More about that subject matter on my next article stay tune.
Quote: The system works, you just got to work it.