In a world of quick-fixes and magic solutions to major problems everyone seems to be looking for the “shortcut.” Unfortunately, after hundreds of years of research in fitness and nutrition scientists have yet to discover a magic pill or “shortcut” for achieving your weight loss goals. Yeah they may be some supplement you can take or “secret-diet” you can go on but in the end the result will be the same and the weight will come back on.
Now that I just crushed your hopes and dreams that this article will be your savior, I will say that there are certain ways to make your training program more effective. At O.B. Training & Sports Performance roughly 90% of our adult member’s goals can be broken down to three things:
- Burn Fat
- Build Muscle
- Feel Good
What I’ve found to be a reoccurring theme over the last 6 years is that people will put all of their energy into #1 Burn Fat and if there is a little energy left it goes into #2 Build Muscle.
BUT, what they completely neglect is what I think is the most important – #3 Feel Good.
I mean honestly, who doesn’t want to feel good?
Whether or not you look amazing or look like shit, wouldn’t you at least want to feel good?
Blows my mind. . . but I digress.
When we created our Team Training program these are the 3 goals that we had in mind. After years of researching and experimenting with different training methods, we discovered that there were 5 Key Components that went into creating the most EFFECTIVE Training Program.
1. Strength Training
After years and years of research it is very clear that strength training should be a part of every program. Lifting weights and increasing muscle mass has a multitude of positive effects on the body, especially for someone that wants to change their body composition. Muscle mass has a higher level of metabolic activity than fat mass which means that with more muscle mass your body will naturally burn more calories throughout the day. Strength training creates hormonal responses in the body that will aide in improving body composition, specifically in decreasing body fat.
If you’re looking to have that LEAN and TONED look you need to have adequate amounts of muscle to support it. Simply take a look at a marathon runner vs. a sprinter – you will immediately notice a difference in their body composition and overall look. Maintaining a proper strength training routine is especially important while dieting to insure that you persevere muscle and your body does not use that as fuel.
2. Metabolic Conditioning
The modern day Cardio.
Long gone are the days of spending hours and hours on a treadmill wasting away.
It’s not that effective.
So what’s the difference?
Metabolic conditioning is higher intensity bouts of activity to elevate the heart rate and metabolism followed by short rest periods.
This allows us to get just as much “work” in but only takes a bout half of the time. . . .Some times even less! The great thing about including metabolic conditioning in your program is that you can use strength training as part of it. That means you will essentially be killing two-birds with one stone so to speak. The beautiful thing about this type of training is not just the effect it creates on the body while you’re performing it but the effect that it creates long after your done. The phenomenon has to with post-exercise oxygen consumption. Without getting into too much science, basically what happens is that your metabolism and ability to burn fat stays elevated long after your workout is complete. In some cases, it has been shown to stay elevated for multiple days.
Get the effects of a 2 hour session of cardio in a 30 minute workout . . . Sounds a hell of a lot better than spending hours on a treadmill huh?
3. Explosive Movements
Everyone wants to be powerful right?
That’s why including movements like jumping, sprinting, throwing, and slamming should be a staple in any program. The reality is that as adults age one of the abilities that deteriorates the quickest is their ability to generate power. The other side of this power thing is that explosive movements tap into slightly different muscle fibers than other movements. That means if you truly want to build that LEAN and STRONG physique you have to train all the different muscle fibers your body has.
Ladies listen up! Explosive movements are especially important for you to incorporate in your workout…..Why?
Well, from my experience most women fear that by strength training they will get “bulky” and add too much muscle to their body. When you train explosively there is very little time under tension.
Time under tension?
Let me break it down for you.
When you are strength training, let’s say squatting, and you are moving throughout the movement very slowly you are spending more time with tension on the muscles. The more time spent with tension on the muscles, the more likely you are to increase the size of that muscle.
My point is that by training explosively you will be able to get STRONG and POWERFUL without adding any sort of unwanted “bulk” to your frame.
4. Primal Movements
What’s a Primal Movement?
Think back to the early days of humans on earth. . . They had to utilize multiple forms of locomotion to get from one place to another. They didn’t just walk, they ran, crawled, rolled, and climbed. These are all movements that everyone should be able to do no matter what their age is.
One of the key focuses of all of our training at O.B. Training & Sports Performance is being able to move with our bodies. This is the essence of “Functional Training” or being able to utilize our own bodies to it’s fullest capacity.
Everything starts with your own ability to use your body in the way it was intended. Our body’s are the most magnificent “machine” this earth has ever seen and it’s our job to grease and groove the functions of that machine daily.
5. Flexibility and Mobility
Flexibility and Mobility are probably one of the most under appreciated pieces of a good training program and do to that get very little attention. Unfortunately, for most people they should get the most attention. To quote Gray Cook “First move well, then move often”. While yes consistently training movement is important, it is just as important to make sure the you are training quality movements.
The reality is that most of us, even our kids, live a mostly sedentary lifestyle. Between school, work, trains, planes and automobiles we spend most of our day on our butts. This means that our body doesn’t get the constant movement and “lubrication” if you will to stay flexible and mobile.
Ya know the old saying “If you don’t use it, you lose it” ? Well, that kinda applies to our body’s and movement. If you don’t consistently use your body and move in a different planes of movement then eventually you will lose the ability to move.
This is why it’s so important to incorporate flexibility and mobility training into each training session. I personally neglected this for so long and continuously battled back and shoulder problems. It wasn’t until I began to include this training daily in my program that the pain began to subside and I could feel better overall.
How Do You Make YOUR Training More Effective?
Wether you’re training on your own or currently attending some sort of structured training, it’s always good to take a step back and analyze your training program every now and again. If you realize that you aren’t getting these 5 Key Components in your training program then maybe it’s time to change it up.
Right now is the perfect time to make a switch!
We’re running a 30 Day Special where you can experience of a complete training program with expert coaching and guidance.