For decades we have been sold this idea that we are no longer in control of our own physical progress. Companies have been screaming at us that they own the all new, just discovered secret, that is only available from them. That you must buy their shoes, clothes, and supplements if you ever hope to achieve any results. The trainers to the stars have been hiding their secrets and only allowing a select few to access them. Here is the real truth, that is all nonsense! People as a whole have been working out, getting results, becoming more fit, and reaching goals for a very long time. The fact of the matter is we have known what we need to do achieve results, and the basic fundamental principles haven’t changed – time, effort, and yourself is all you need.
At Tri-Fit Barbell we aren’t guarding any secret sauce, for us, it’s simple – do the hard stuff, work at your pace, and most importantly, do it consistently. Let’s break down the three most important things you need for real, effective training that can be applied to anyone, anywhere, anytime.
Adherence – Stick to the plan! Maya Angelou said, “ nothing works, unless you do”. Now this applies to many things in life, but particularly to exercise. The more fundamental principle to understand here is that if you choose a program that is so difficult for you to do, that you can’t stick with it, then it will never work. Don’t try and force yourself into this idea that you HAVE to get up early, or you HAVE to eat that food you hate, or you HAVE to do that one exercise you hate (we’re looking at you treadmill). Find what is optimal, what fits into your life and into your goals.
Volume, Intensity, Frequency – The total amount of exercise you need is specific to you and your goals. The proper management and implementation of these three principles will keep you on track for a lifetime! Volume is simply the total amount of work accomplished (Sets x Repetitions x Weight). Intensity is just how it sounds, how intense did the workout feel. Frequency is how often we are training, 4 workout days a week is more frequent than 2. These three ideas intertwine to help make the most optimal workout for you specifically. Say you’re busy with not a lot of time to commit to exercise (low frequency and low volume) then you most likely want to increase the intensity, on the flip side, if you have a lot of days you can work out then let’s keep frequency high, intensity low, and volume high. The idea here is simple, make it fit to you and your life so you can accomplish the number one principal; Adherence.
Progression – this is easily where most people make a mistake that costs them their fitness journey. The idea is simple, we have to build in progression to our routine otherwise we will never improve. We see it all the time, most people end up doing the same thing over and over, get frustrated when the results stop, and discontinue their efforts. If we can progress our Volume, Intensity, or Frequency we will always see results. But, have a plan in place, how many reps did you get in your first week? Plan to get one more in week 2. Are you resting for 2 minutes between sets in the second week? Rest for 1 minute and 45 seconds the next week. Write it down! Stick to the plan, and remember, Adherence.
If you ever hear someone selling the “secret” to your goals, call them out on their bull! It really is simple, just stick to it, organize it so it makes sense in your life, and make sure you are forcing yourself to improve! It truly is just time, effort, and your willingness to improve. Don’t let anyone make you think you don’t own your physical fitness. Let’s take fitness back – Tri-Fit Barbell
Social media: @trifitbarbell
Phone: (864) 520-1202
320 W. Butler Rd. Mauldin, SC 29662
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