"The most hurtful trend in fitness is the “Boot Camp Challenge” approach.....Most will end the challenge within 10 days with no changes at all."
Getting started on your fitness journey can often feel overwhelming. Usually, there is a knowledge barrier that prevents people from getting started. Not knowing what to do, how to do it, or how often to do it are all legitimate concerns. Although doing something is indeed better than nothing, working hard and not getting results is discouraging (and usually leads back to doing nothing).
The most hurtful trend in fitness is the “Boot Camp Challenge” approach. This usually consists of a group of beginners exerting as much energy as possible for an hour 4-5 days a week. Some participants but very few, make it 30 days and lose a significant amount of weight. Most will end the challenge within 10 days with no changes at all. Some will end with injury. Virtually no one will develop the lean muscle that’s needed for sustained fat loss.
With the right principles in place, you can build a solid training plan while only going to the gym three times a week. Despite the “No days off culture" perpetuated by fitness influencers, science shows that in many cases less is more. Following the tips listed below will get you on the right path!
Stick to the weights on training days
As stated earlier, to achieve sustained fat loss, you need to build lean muscle tissue. This can only be done through resistance training. This is not about adding bulk or getting "swole." When you build muscle your body burns more fat and does a better job targeting those trouble areas that frustrate us all (belly, love handles, arms, etc). Cardio is good for the heart and a great tool on active recovery days. Something as simple as walking around your neighborhood two times a week can fulfill your cardio obligation for the week.
3 Days a Week is Plenty
Going from 0 to 100 will not get you to your destination faster. In most cases, you’re guaranteed to crash. If you haven't been exercising regularly, it's improbable for a working adult to maintain a schedule of 4-7 training sessions a week. It's even more improbable that your body will be able to handle it without extreme fatigue. Training 5 days a week and being sore and dehydrated for 4 of them gives you no progress
"Bodybuilders deserve a lot of credit for motivating people to go to the gym, unfortunately almost nothing they do works for everyday people. "
Full Body Workouts are Superior
Bodybuilders deserve a lot of credit for motivating people to go to the gym, unfortunately almost nothing they do works for everyday people. The biggest example of this is the “Leg Day” and “Arm Day’ Programming. For the beginner or the person who is returning to the gym after a hiatus, spending one hour on a single muscle group will certainly lead to overtraining. Also with most of these programs, you are only getting to each muscle group once maybe twice a week. Taking the 3-day full body approach gives each muscle group 3 days of work without burning out. This stimulates muscle growth and allows for recovery.
"Transformations take place when you are asleep, not while you are in the gym."
Take the Recovery Process just as serious as the training process
After a training session, getting your body ready for the next session is equally important. Try spacing your workouts with a day in between if your schedule permits. Prioritize sleep, especially on training days. Transformations take place when you are asleep, not while you are in the gym. Hydrate every day, training or not. Eat carbs like Fruit and sweet potatoes for energy and eat protein to build muscle. Stretching and mobility exercises are great active recovery tools that prevent you from coming into the next workout sore. Being diligent about your recovery creates an environment that nurtures your body's goals. Do it every day!
"At some point you have seen some ad on TV or Instagram about a magical fat loss pill that will eliminate all the fat from your trouble areas. Every last one of them is lying to you"
Don't go Supplement Crazy!
At some point, you have seen some ad on TV or Instagram about a magical fat loss pill that will eliminate all the fat from your trouble areas. Every last one of them is lying to you. Supplements are just that, supplementary. They are made to support an already balanced nutrition and training program. I go into supplements in more detail here (https://www.teamd1sp.com/post/grow-your-blog-community)
There is a lot of misinformation regarding health and fitness. The most problematic theory is that it takes some sort of Navy Seal type of approach to improve your health and physique. By staying consistent and sticking to the principles above, you can make sustainable improvements that show up on the scale and in the mirror!
Here are some basics to incorporate in your Full Body Routine!
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