Is That It?
Is That It?
Why Less is More When It Comes to Training
This is what a standard group session often looks like which is offered by coaches and fitness businesses:
50 Air Squats
50 Push Ups
50 Burpees
50 Ball Slams
50 Dumbbell Bent Over Rows
1km Run
Repeat…
Sounds awesome right?
Actually, it's a pretty shit workout.
It's what everyone thinks their training needs to look like, but it's far from what it should be.
There are a few problems with this type of training:
No progressive overload: progressive overload is the key to unlocking almost every other fitness related goal, and it's hard to overload when there's no rest
Poor form: move for 40 minutes non stop, and I bet you the last rep and first rep look look very different. This isn't a bad thing, except that you get good at doing things poorly.
One tempo: training at one tempo isn't a bad thing, but the body gets used to it very quickly. And when you can't progress the training in any way, results dry up.
This is often what a 1 hour session I offer clients looks like:
A1. Leg Press: 4 x 8
A2. Walking Dumbbell Lunges: 4 x 12
B. Machine Chest Press: 4 x 6
C. Seated Cable Row: 4 x 12
That's it. In 1 hour we do 4 exercises, with 2 or more minutes between sets.
Clients are looking to get stronger over time, say 3 to 12 months, and looking to add, or at least maintain muscle.
And because there is a decent rest period, clients execute their reps with perfect form, genuinely targeting muscles they're trying to target.
It doesn't seem like a lot does it?
But that's the point.
The idea isn't to do as much as possible.
The idea is to do as well as possible.
Now, how does a session like this compare to the first session when it comes to the magic goal of fat loss?
Firstly, the calories you burn between the two sessions won't be that different, especially if you're lifting.
Also, and most importantly, the calories you burn during either session, can easily be undone in one meal during your day.
So when it comes to fat loss, your diet is much more important anyway.
Does that mean the first session shouldn't ever be done?
Of course not, but a session like that should be done a maximum once per week for most people.
The rest of the time, a program focused on progressive overload is the key.
And yes, it is much simpler training than people think.
Until next time,
Marco
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