It might surprise many of you, BUT a random training program from the internet and diet might not be enough to achieve your dream physique.
In fact that approach rarely actually works.
Why? Well first off they tend to be what fitness trainers call “cookie cutter” meaning they’re designed to fit everyone and in doing so often don’t well.. fit anyone
You see we’re all unique and have different abilities and needs. These type of programs usually don’t take into account the variances between people.
Add to it they’re often written for the “younger crowd” and may not be appropriate for those of us over 50.
That said there are some things that everyone should incorporate into their wellness program in some manner. What that manner is.. well again that’s unique to you.
Here are five components that we take into consideration when designing someone’s workout program and what you should consider too:
Strength Exercises
Compound movements such as Deadlift, Bench Press, Squat, Rows and Overhead press are essential exercises that each one of you should implement in your programs IF you don’t experience any pains or discomfort when performing them.
The truth is you can achieve amazing results just by doing these 5 movements. The key is doing them correctly and making sure to progress on them.
The truth is you can progress on these movements in almost every training session, in one way or another and that progression often keeps you motivated as you see results each time you workout.
They are the core of every program we design and do ourselves. And if someone can’t do a movement which often isn’t because of a limitation but because they aren’t following proper form, we’ll work with them to give them an alternative method.
As we age, staying or becoming stronger on these movements goes hand in hand with improved balance and mobility something pretty darn importantly to us active agers.
Ancillary Exercises:
Other movements such as biceps curls, triceps/leg extensions, lateral raises, & lunges should also be in your program, but they shouldn’t be the main focus.
As we mentioned above, your primary focus should be building your strength on the compound movements and often that’s all you need to do but as the name suggests, accessories are just an “accessory” to your training program.
I like to think of them as giving you that added little boost and they’re also a great way to keep you from getting bored.
Conditioning/Endurance
Aerobic exercises aka “Cardio” should also be part of your routine if you want to maintain good health especially as you age.
From our experience, there are many trainees out there who neglect to do any form of cardio.
Now, we don’t want to be misunderstood here. Cardio isn’t necessary if you already have enough physical activity throughout the day. (i.e. you do 10k+ steps every day)
However, often in the cold of winter or the heat of summer it get’s neglected. That’s why, to maintain and improve your heart’s health, you may want to implement some aerobic work, as well.
And we don’t mean that you have to do long boring cardio on the treadmill.
You can try jumping rope, “Tabata” training, or any other sport out there, such as swimming, tennis, or even martial art.
Sleep
You’ve probably heard this as a kid, but sleeping is of major importance for your overall health and well being, not to mention your performance at the gym.
Bad sleeping habits will affect how you look and feel. In fact, sleep deprivation will decrease your productivity throughout the day and leads to weight gain over time.
Getting 7-8 hours a night and going to bed around the same hour will adjust your circadian rhythms, and you will benefit from it massively.
If there’s one consistent thing we see in people who are struggling with their health and fitness it’s lack of sleep.
Better recovery, better performance, feeling better overall.. all of those can be had just by making sure you get enough sleep.
Proper Nutrition
You’ve heard it before but truer words have never been spoken…You cannot and will not be able to out-train a bad diet.
Yet that’s exactly what most people try to do… which is why the success rate is less than about 5% when it comes to weight loss.
We recommend tracking calories and macronutrients to every athlete out there at the beginning so that they (and we) have data to work from.
By doing this, you see what patterns you tend to fall in and gain a better understanding of how nutrition works and the effect is has on your body.
You’ll also see where you need to focus on things like macros, as well as how much you actually need.
It’s valuable data that leads to success instead of just trying to “wing it” and guess and hope that it works.
Now, if you don’t want to track every gram of your food, that’s alright.
Just keep in mind the following things:
● Try to consume a good source of protein such as fish, meat, eggs, whey protein on every meal.
● Stay away from processed foods, which are high in trans-fats and carbs.
● Keep alcohol consumption at a minimum (2 glasses of wine per week)
Training Volume
One of the most crucial (if not the most) factors in your training plan is the TOTAL amount of work done for a given workout and over a period of time.
Volume is the primary driver of adaptations on a muscular and neurological level, and when paired with intensity (exertion), it can give great results.
Loosely speaking in the training programs we develop for our clients we aim to have 5-15+ working sets, per muscle group, per week. The method of doing them, the weight and thus the overall volume we tailor to each persons needs and goals but ideally we strive to hit those working sets each week (many times our members have no idea we’re doing that and that’s ok.. as one said recently: “I pay you to think for me” which I just loved hearing, lol
Again how many sets you do is unique to the person but generally speaking you’d be on the lower end as a beginner and on the higher end as you advance.
And that doesn’t’ mean do it all at once. We split this volume into separate training sessions to maximize performance from set to set and, thus, quality volume.
Try it and you will see amazing results for yourself!
Takeaway message
Focus on building your strength by progressing on the compound movements every session.
Implement aerobic exercises in your plan to maintain good cardiovascular health.
Get enough sleep per night to maximize your performance in and outside the gym.
Follow a “proper diet.”
Last but not least, ENJOY what you are doing.
Any questions? Let us know and if you’d like us to develop a training program that you can do on your own or take to the gym with you we would love to work with you.
Send us a message and we’ll arrange a time to chat about your goals and help you put together a plan tailored to you, your abilities and your goals.
Comments