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Calculating our new [link widoczny dla zalogowanych] "estimated 1-rep max" for 27 differentexercises? Puh-leeze.
Counting calories? Fuh-ged-a-bow-dit!
(which is like, what? about 45 minutes a day 3-4 times a week ifyou're lucky?) ...It's OK--you're human! I do this stuff for aliving, and I don't spend much more time than that myself.
There are really just 3-4 workout [link widoczny dla zalogowanych] parameters that even matter tothe average Jane or Joe who wants a good body and excellenthealth: Rest Period, Load, Reps-Per-Set, and Total # Of Sets.
But maybe you need some clarification, so here goes?
Yeah, so I'm ripping off the Pareto Principle and the Rule Of3--but you'll forgive me real quick when you see how thisapplies to your exercise routine.
The Old Way:
This is just another term for "periodization" or "cyclictraining." Basically it means that you need a strategy forchanging your exercise routine over the long haul as you getstronger and closer to realizing your goals. Most of the timethe Consistent Progression rule takes care of this, hence thepaltry 5% of your noggin that's required to intelligently evolve.
Copyright 2005 Jeremy Markum
Introducing: "The Rule Of 3-80/20 (Principle)"
Of course, you might want some proven, superior methods to"improve on your chosen parameter." At the bottom of thisarticle, you'll get your wish! But first...
Shoot for exercises that are so difficult, you can only performbetween 1 and 15 reps. This could be weightlifting (if you lackthe creativity and sophistication of a "Tao Of FunctionalFitness" devotee who relies solely on portable exerciseequipment--like Fitness Bands--and their own bodyweight), but [link widoczny dla zalogowanych] itdoesn't have to be. If you know how to manipulate leverage, evenbodyweight only exercises can be made difficult enough.
Everybody likes Rules Of Thumb.
When you can't improve on your chosen parameter, pick adifferent one and repeat.
But over the long haul, [link widoczny dla zalogowanych] you sometimes need to dramaticallychange your workout protocol. There's not space here to exploreall the ins-and-outs of doing this, but a simplifiedrecommendation would be to cycle between phases where you focuson increasing the Average Load you handle during your workouts,and phases where you're more concerned with the Amount Of WorkPer Unit Time you perform (i.e. "Strength" vs. "Density").
Everybody likes simple lists.
The 'Rule Of 3' Meets Pareto's '80/20'--And You Get Fit FasterAs A Result!
Simple huh?
Cardio and aerobics have health benefits no doubt, but if you'rereally looking [link widoczny dla zalogowanych] for "bang-for-your-fitness-buck", and you'reshort on time, then stick with resistance training. It's theonly kind of exercise that builds muscle and boosts yourmetabolism permanently--not just during your workout.
Well, if you don't mind limiting our example to exercise for themoment, I think I have a few things that can help you in yourendless search for the most efficient use of your fitness time?
Consistent [link widoczny dla zalogowanych] Progression Explained:
Why just 15% of your time worrying about this? Because all youhave to do is [link widoczny dla zalogowanych] make sure most of your exercise (excluding aproper warmup of course) falls within this rep range. Notexactly rocket-science. Nuff said.
So what's the solution?
Find an exercise routine that gives you that, and you're on tosomething!
And you should listen to me when it comes [link widoczny dla zalogowanych] to getting thingsdone, because I have a Masters Degree *and* ADD! (attentiondeficit disorder). Without principles like the above, I would behocking blackmarket Pi-Tae-Boga-Lates tapes to out-of-workactors in LA...
Getting a bodyfat measurement each week? No way!
1. Consistent Progression: Needs 80% of your [link widoczny dla zalogowanych] time andattention. 2. Sufficient Intensity: Needs 15% of your time andattention. 3. Intelligent Evolution: Needs 5% of your time andattention.
The Three [link widoczny dla zalogowanych] Critical Exercise Routine Success Factors
Conclusion
So your job is to simply pick one of these, hold all the restconstant, and improve your chosen workout parameter fromweek-to-week, workout-to-workout until you can no longer do so(just remember to hold everything else constant! especiallytotal workout duration).
That's it. It really is that simple. [link widoczny dla zalogowanych] Tools needed: 1pocket-sized notebook and a stopwatch.
Any activity of importance (like exercise) can be broken downinto three, and only three Critical Success Factors.Furthermore, one of these critical success factors shouldaccount for 80% of your efforts. And the other two, on average,just 10% of your time, energy, and effort (that [link widoczny dla zalogowanych] is, of course,if you actually want to get anything done).
Consistent Progression (80%) + Sufficient Intensity (15%) +Intelligent Evolution (5%).
Thus sayeth The Fitness Sage (that's me).
And as far as I can tell, everyone wants tighter abs and moreenergy.
So, naturally, we all look for the "best" diets and the "best"training routines to bring us closer to that six-pack...ideally,in the least amount of time possible?
...Oh yeah--and we don't want to think too hard either!
Intelligent Evolution:
Make sure you're doing resistance training folks. Not aerobics.Not LSD (long slow distance cardio). Or any other fitness fadthat makes your lungs burn more than your muscles. If you'reconsistently getting 20+ reps on all your exercises, then youneed to choose more difficult exercises. Period.
Sufficient Intensity Explained:
Now that I've circumnavigated my point a few times, here it isreal simple, in 3 (surprise, surprise) easy steps:
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