6 Points of Preparation #3) Get With the Program

The goal is to take control of your body and make it change the way you want it to.
In fitness, we do this with a “program.” Programs are great when written well and executed properly.

The major problem is that many of us are lost when it comes to developing and implementing our own program.

Take computer programs for example. A computer program generally has functions that when used correctly create a specific desired result… most of the time. Ever had your keyboard lock and had no idea how to get it undone? Ever lost a project halfway through without saving because you hit some button? Or your internet suddenly got so slow that it made the Comcast turtles look like Michael Phelps?

Who got you out of that mess? Someone with specialized knowledge got you out of that mess. It was you, your technical support associate, or a 12 year old who solved the problem (maybe in three keystrokes or less).

See; that program was running fine until you did something that messed it up! It took someone with specialized knowledge who was able to look at it from an outside perspective, make a few tweaks, and get you going again.

In fitness it’s kind of like that… just not as obvious. Your program could be malfunctioning for years and you could go on, business as usual, with no idea how well you could be doing.

Keep in mind that your body doesn’t want to adapt (change) unless it has to. So the challenge is to keep changing the program so that you never hit a plateau and your body keeps changing favorably.

There is no one solution or “miracle” program. Each individual program will be different according to the specific needs of each individual and their desired goal.

An incomplete list of common denominators of a successful program:

Intensity:
*Move with a purpose; your mind should be focused on the muscles used during the exercise at hand.
*Make each rep count; don’t get “through” a workout; get “from” a workout.
*Socialize after your workout; the gym is a great place to meet wonderful people… after your done working out (or at least with the bulk of your workout).

Consistency:
*Four to six days a week you need to be moving your body in any general way (hiking, playing a sport, running the dog).
*Three to six days a week you need to be following your specific program.
*Think quarterly; not weekly. You should show some changes if you are consistent for three months straight.

Basic Nutrition Guidelines (from the National Academy of Sports Medicine):

For Fat Loss:
*Eat balanced meals (each having appropriate protein, carbohydrate, and fat content) throughout the day.
*Choose whole grains and fresh vegetables over refined grains and simple sugars.
*Schedule no fewer than four to as many as six meals a day. This will control hunger, minimize blood sugar variance and increase energy levels throughout the day.
*Avoid empty calories and highly processed foods.
*Drink water (up to 12 cups per day)
*Understand serving sizes. If you’re lost then measure servings with a measuring cup or scale for a week until you can “eyeball” serving sizes. Please don’t get too crazy with this one, understand what a serving looks like and move on with your life.

For Lean Body Mass Gain:
*Eat four to six meals a day. The more often you eat balanced meals the more you will repair your body tissues.
*Spread protein throughout the day to aid in muscle repair.
*Do not underestimate the importance of post workout nutrition; the first 90 minutes after exercise is the best chance you have to re-fuel your body. You need a liquid meal replacement here so that your body can ingest nutrients quickly; a meal will be digested too slowly and you will miss your window.
*Do not neglect the importance of carbohydrates and fats. It’s going to take more than just more protein to increase muscle mass… regardless of what the ads in Muscle and Fiction will tell you.