Having a plan

Most people set goals in all aspects of their life - but it seems the gym plan seems to be the exception to the rule. I can't tell you how many people go into the gym and do the same thing everyday, for years...to the point that I could tell you what elliptical they will go on and for how long. It's been said that doing the same thing over and expecting different results is insanity....and it's true!

Let's get a few thing squared away (this is where I dispel the guru myths out there)...

1. Having set goals and a periodized program parallel to those goals is beyond important
2. Nutrition as a whole (including, but not limited to, nutrient timing, supplementation, and an understanding of macronutrients and the effects of food) is more important than anything
3. If a coach or trainer gives you a program and doesn't explain WHY you are doing the things you are doing, time to find a new coach
4. Failing to plan is planning to FAIL! If you go into the gym without a solid plan or idea of what you are there for, more often than not you are going to have a pointless BS workout....you are wasting your own time!
5. Lastly, for the most part (there are of course exceptions to what I am about to say) in regards to the everyday population, you should abide by these truths:

5A.if you are a women and you want to "tone" YOU NEED TO LIFT WEIGHTS...and I mean big girl weights, not 5 lb. weights. Don't believe me? I will get as many testimonials as you need to prove you otherwise.
5B. Unless you are training for a specific event, there is no need to do more than 30 minutes of "cardio" for you to lose weight. This is research based and proven - interval training will get you to your goals faster in less time. Caveat...you won't be watching tv or reading a book when you are doing REAL cardio.
5C. You need to train anterior and posterior (front and back) equally. Most people are so anterior dominant, you should probably train at a 2:1 posterior to anterior ratio.
5D. If you don't want to do your due diligence, and research a scientifically proven method of fitness programming or understand the intricacies that encompass an ever changing industry...get a GOOD coach or trainer. Find out what certifications they hold, how long they have been in the industry, ask for testimonials...do your homework. Usually you can google their certifying bodies website and look them up as a cross-check method. If they don't hold a nationally accredited certification, find someone who is!!,

As always., this blog incorporates opinion with fact. Anything fitness-related are things I have implemented myself and been successful with or scientifically proven, research-based ideas that can be cross-checked somewhere like PubMed or the NSCA Strength and Conditioning Journal.

If you have any questions, feel free to write in on the blog or e-mail me at traintolive32@yahoo.com. Advice is always free, 12 week programming is fee-for-service.