Getting results is exciting. Getting life changing, dramatic, turn every one's head results in 90 days is REALLY exciting!
It happens everyday. Go online, watch Saturday morning paid programming. You can see dramatic results on every supplement, exercise gadget, diet and workout video. And for the most part, the results are true. Although, the way they got the results may be deceptive. But the results did happen. And quickly.
If you follow the right diet and exercise program results happen. So what is the "right" program and why doesn't everyone do it? Before I tell you what program, you must know the foundation to the results you want. Faith. Consistency. Desire. Focus. These are the four biggest characteristics that bring dramatic change and big time results. There must be an overwhelming desire to change. When that happens you really focus on the desired outcome. You will become consistent. Every waking moment will center on creating the result. And you must believe that you will have what is rightfully yours to have. That's faith.
Now back to the "right" program. All result producing programs are basic systems that include progression. Progression = Advancement. Some way of doing something a little better and improving. Small steps forward that over time show big improvements. For example, if you can now ride an exercise bike for 10 minutes straight. You progress to 11 minutes, 12 minutes...etc. It's easy to understand progression in regards to cardiovascular exercise. Conceptionally, it makes perfect sense that if you can run a marathon you will be in better shape than when you could only run a few miles. The body has to let go of extra weight to endure all those miles.
Typically, at some point in a person's fitness regimen they reach a plateau where they continue to stay with the same workouts. They change nothing. And if they change exercises, it's basically the same intensity and doesn't challenge the body to improve. For example, let's say you were using lunges to work the legs and were doing 3 sets of 12 reps. Each set you stop because your legs are tired and burning. Now you switch to squats and do 3 sets of 12 reps and stop when your legs are tired and burning. Even though, you may get sore from the new exercise it doesn't necessarily mean your legs are going to be in better shape. The reality is that your muscles are working at the same intensity. Muscles that are ask to produce more work (output) must adapt to the increase stress upon them. If you had stayed with the lunges and started holding a pair of dumbbells for extra resistance and completed the same sets and reps, that would have increased the workload on the leg muscles. Early, when you first began to exercise, you naturally put higher demands on your muscles and your body adapted. There are a whole host of ways your body adapts to increased stressed. Hormones that burn fat and build muscles are released, muscles need repairing and energy substrates need to be replenished. Overall, your body will require extra energy to adapt. That means your body will hopefully devour body fat for the required energy. In addition, your body will be able to efficiently manage the calories you ingest.
If you want to break results down into a simple equation you could imagine it like this:
RESULTS= Increased Intensity (stress) = Fitter Body = Body able to work harder = Increased Intensity = Fitter body etc..
You can see that it is a cycle. You work harder to achieve better fitness, better fitness allows you to work even harder to burn more calories and build more muscle. The saying, " the rich get richer and the poor get poorer" , can be applied to our health and fitness. The trick is to keep the cycle in motion. It can get tough. Our motivation and dedication are always at risk. That's why many people are constantly seeking new routines, workout programs and equipment. And that's OK. Any program or routine that gets you to work harder than you previously had will get the job done. You must be able to track your progress.
Progression is equal to applying higher and higher intensity upon yourself. Don't let the word "INTENSITY" scare you either. You should only apply small changes over time that allow yourself to adapt without injury. Our initial enthusiasm toward losing weight is both a good but potentially dangerous emotion. Pushing beyond our bodies ability to recover may lead to over training or injury.
In conclusion, a new workout video, personal trainer or routine may or may not give you the result you desire. In the end it comes down to progression. If you build small goals to work toward and keep yourself accountable for these goals you will progress. Long term weight loss and head turning body transformations always includes an exercise regimen that is based upon building fitness through better cardiovascular output, increased muscular strength and endurance. As your body gets stronger, your body will transform!
In Good Health,
Brian Auty
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