Reasons or
Results!
Fitness Nutrition Training
Sovereign Michael Valentine
SPN, CFT, Eft, Yft, Cft, SSc, GFI, CMCht, CERT, Reiki Master
206.225.9647
email: sovereignmv@gmail.com
web: bnbbs.myshaklee.com
Special Report #80
Part of the
“I see you to succeeding"
series.
Resistance Training:
"Designing Your Resistance Program"
Whether you want to 1) burn fat, 2) gain lean mass, 3) gain strength, or 4) improve your endurance significantly or even 5) decrease the incidence of de-generative dis-eases in your family, resistance training or "weight training" as its referred to nowadays, is the place to invest some of your time energy and money.
In the 1970's, aerobic training was theorized to be more efficient for burning fat and getting lean...after all, everyone doing aerobics were tight-wearing, skinny things. But like many things in the fitness industry, external perceptions can be deceiving...and what we wish were true, and what we "like" doing are often different than what we "need" to do to meet our goals. But, there have been significant, relevant research studies done during the last four decades that show that aerobic exercise does is not the priority. Aerobic, or cardiovascular training is a "piece" of the pie, but less relevant than three hours of resistance training each week (Three 50 minute sessions).
The basis of the basal metabolic rate (fat burning rate) is based on how much lean mass we have on our frame (how much muscle, organ, bone, tendon and everything else besides the fat itself). Aerobics or cardiovascular training doesn't build lean mass. In fact, extended aerobic training (anything more than 20-30 minutes, depending on one's fitness level), actually reverses the lean mass building process...in other words, doing aerobics more than about 3 sessions for 20 minutes a week has a reverse effect on people who are either de-conditioned (out of shape) or have a body composition pushing 30% or higher (danger!).
Some people may think they "like" aerobic training more than some other kinds of training, but ultimately, what we like to do and what we need to do to get the body composition to 20% or lower are two different things. Ultimately, it's the health you really have to be concerned about because any body composition pushing or exceeding 30% lines you up for insulin resistance, diabetes, heart dis-ease, stroke, high blood pressure and all the other de-generative dis-eases.
So, with these things in the front of the mind, let's talk about what I mean when I'm teaching resistance training, whether to beginner or advanced clients and athletes.
Recovery is #1
The more mature and seasoned an athletic trainer or personal trainer is, the more we focus on recovery as being the highest priority for resistance training and any kind exercise or training in general. The reason being that the longer one is in the industry, the more we have seen that every individual has a set point within their physiology where they reach the point of diminishing return and the ego usually has the perception that "more is better".
Ultimately, the clients and athletes who heed this warning get consistent results and improvement and the ones who don't end up hitting a plateau (if they're lucky). Usually, people who don't heed this warning end up injured. Since most people think they are an exception to the rules they do the exact opposite of what their coach or trainer suggested and end up injured, losing all the benefits they gained in the previous training period and many times gaining even more fat.
When I first began weight training around 1989, I joined a gym, got a trainer an did exactly what she said to do. The results were startling! But, why that worked is because I simply did the program Tracy said to do, no questions, no arguments, no, "Yay-buts",...I just followed through, Once the first 6 weeks passed I asked her to set me up with another 6 week program and the same thing happened.
So, the point being that one of the differences in how I design programs is to emphasis recovery so that the muscles build up much faster with a lot less work (avoid the point of diminishing returns from the effects of stress hormones like cortisol and adrenaline) while maximizing the building up the natural level hormones of insulin, testosterone and growth hormone.
How we do this is limit the resistance training sessions to three (3) sessions of fifty (50) minutes each separated by one day each. For example, Monday, Wednesday, Friday. You want to do a low intensity, five minute warm up on the recumbent bike or elliptical or treadmill for the first six weeks.
During the second six weeks I suggest a "dynamic warm up" which is more thorough and strengthens the weakest links of the body, but in the first six weeks, I prefer you save the energy for the 50 minutes of resistance training. Generally, people want to see results from their training fairly quickly (increased tone and definition) and in order to do that, focus on the five minute warm up and 50 minute weight training session.
For the majority of the population, if one performs resistance training for more than 50 minutes the body switches into a stress state and begins to secrete the stress hormones which have a muscle breaking down affect..and a fat-building affect...yes, the opposite of recovery and building lean mass. Extended cardio training over 30 minutes has the same affect...the opposite of what needs to be done to 1) burn fat, 2) gain lean mass, 3) gain strength, or 4) improve your endurance significantly or even 5) decrease the incidence of de-generative dis-eases.
Full body workout:
In order to do "enough" without doing too much, you'll do one (1) exercise per body part for three (3) sets. There are some people on the planet who require a little more sets and reps and intensity, but for the goals and benefits outlined herein, this program is more than adequate. If someone, say an athlete, required more exercise time in-general, their time and energy expenditure would be better invested in minor muscle training, agility, balance, speed, and things like this rather than adding more resistance training or more than 20 minutes of properly structured fat burning cardio. Below is a list of the body parts you want to exercise during each 50 minute resistance training session.
- Ab Curl Machine
- Leg Press Machine
- Back Row Machine
- Bicep Curl Machine
- Chest Press Machine
- Shoulder Press Machine
- Triceps Extension Machine
- Standing Calf Press Machine
Reps:
8-12 reps is the magic number for building lean mass. As you'll see in the sample workout, some sets will suggest 6 reps and some 15, but for the most part 8-12 is the magic number. Fewer than 8 reps build strength but not lean mass so much and more than 12 builds endurance but diminishes lean mass. Remember the focus is on recovery? The workout sessions where a body part is a 12 rep range allows for more recovery and stimulates lean mass, while the body part has 6 reps stimulates strength...one of nature's tricks is that if you train for strength in the 6 rep range all the time you'll over train and get injured and miss out on some lean mass, but if you do 12 rep range all the time you'll reach a point where strength isn't being stimulated...so, we overcome this with what is referred to as non-linear, periodized training.
Most run-of-the-mill trainers don't even understand this principle, let alone know how to set up a program and then measure the results and ultimately make adjustments so the client makes consistent improvements. This type of training is usually utilized by competitive athletes and their training staff.
Type of resistance training apparatus:
For the first 6-12 weeks, use plate loaded, cable exercise machines like Life Fitness or something similar you'll find in your local gym. The point being that we want to prevent the likelihood of injury as much as possible while maximizing the load or stimulus to the muscles themselves. Plate loaded machines force the body to use proper form as long as you or a trainer set the machine up properly to begin with. The point being that the machine has to be set up so that stress is NOT on the joints. If the seat is too high or too low or the leg pads are touching in the wrong place the stress is placed on the joint rather than the muscle itself. "Muscle-heads" or inept trainers tend to think the machines aren't as "cool", yet advanced athletes rely on machines heavily because you can get so much stronger without getting hurt!
Athletes of all conditioning level and expertise incorporate plate-loaded machines somewhere in their workout routines...because they work!
Always test the machine with a very light weight when setting the machine up for yourself, before beginning your actual sets.
Full range of motion:
Part of why I get such good results with my clients is because I emphasize full range of motion and peak contraction. That means allowing the muscle to stretch completely during the relaxation phase and contracting completely during the flex phase, holding the peak contraction for a split second. Full range of motion is one of the tricks that helps people see results within three workout sessions that people who haven't seen results in years prior to learning how to do full range of motion and peak contraction. (You have to use a light enough weight in order to perform full range of motion and hold the peak contraction. If the weight is too heavy, you'll risk injuring the tendons when the muscle is stretched fully and won't be able to hold the contraction at the top of the range of motion).
Rest time:
When you do a 6 rep set, rest about 2-5 minutes. The heavier the weight the more time required for the muscles to recover their carbohydrates and fuel (ATP).
When you do a 12 rep set, rest 2 minutes.
When you do a 15 rep set, rest about 1 minute.
These rest ranges are designed to maximize recovery. Seasoned athletes can recover faster with less rest time between sets, but for the outcomes here, follow these guidelines. When you do a set, the weight should be heavy enough that you can't do another rep with that weight. If you can do more reps at the final target rep, then the weight was too light, so increase the weight for the next set or the next time you do that particular exercise. If you miscalculate, simply make a note and correct it next time.
Stretch between sets:
As soon as you finish each set, stretch the muscle you just worked for 30 seconds each side with [emphasis on relaxation & lengthening], rather than forcing the muscle to stretch. The point is to do a set of exercise (which is a stress) followed by a set of stretching (which is relaxation). Ultimately, this trains the neurology & hormones to expect a relaxation response following stress. This carries over to daily life. Do this by applying a mild stretch to the muscle while taking a few deep breaths.
Breathe:
On every single rep, inhale when lowering the weight and exhale during the lifting, strenuous phase of the exercise. Most people begin to relax after the first or second deep breathe, so stay conscious enough to get at least five deep breathes per stretch, per side. If you have a training partner, spot each other by reminding each other to breathe every set. While your partner is lifting, you should be stretching. Ultimately, this will cause you to feel exercised but very relaxed and peaceful, when you're finished with your workouts.
Choose exercises:
I suggest picking the most basic exercises regardless of which gym or which equipment brand is available. That means pick the bicep machine for biceps. Pick the tricep machine for the tricep, etc.
You'll do these same exercises for the whole six weeks. Variety over the long run is important, but it takes about 6-8 weeks for the body to adapt fully to any given set of exercises. Today, there are millions of exercises available and many trainers promote themselves according to how many different exercises they know. But, ultimately, if you skip around with different exercises too much, you miss out on the adaptation process. Fitness is a lifelong commitment so you'll be able to change the exercises every six weeks...just make sure that you stick with each group of exercise for 6 weeks.
Sore muscles:
If a body part is sore from previous workout, that is a sign the muscle hasn't fully recovered yet. In that case, you can choose to do an "A" set (15 reps) or skip the body part altogether. If you do skip a body part, then begin your next workout with that body part, regardless of the order of exercises originally planned.
Energy level:
At the beginning of each workout, write down your physical energy level on a 1-10 scale.
Do the same at the end of the workout.
High energy day:
If you begin your workout with an energy level of 6-10, make your exercise that is 6 reps set either a back row exercise, chest press or leg press.
If you begin your workout with an energy level of 4-6, make your 6 reps set either bicep, tricep or shoulder.
If you begin your workout with an energy level of 1-3, make all sets 12 reps each.
If you absolutely don't feel like working out, simply start your workout, do 5 minutes of exercise and if you still don't feel good enough, you should probably take a day off to rest.
Cable Machines:
Unlike plate loaded machines, cable machines are particularly stressful on the joints / ligaments. For the most part, cable machines should be used only for "A" / 15 rep exercises, three to four months down the road after doing 6-8 weeks of the plate loaded machines. To use a heavier weight (on cable machines) so you are in a 6-12 rep range, increases the likelihood of joint injuries exponentially. If you want to watch people injure themselves, watch people on the cable machines and count how many reps they are doing. The heavier the weight and the less reps, the ore likely they are in the process of seriously injuring themselves.
Out of time?
If you run out of time during your workout to cover every body group, simply skip that body part, but begin with that body part at your next workout. This is a built in safety valve to emphasize "recovery". This might not make sense to trainers who emphasize "more is better". By working through the whole body each workout, you'll get enough stimulus to gain lean muscle to reach your goals. Some body parts require more recovery time between sets, making the workout time longer. Only do 50 minutes of resistance training and then move on to your 20 minutes of fat burning cardio.
(NOTE: Request the "Be Your Own Trainer" handout pack to see example of how to set up 7 rotating workouts you'll do the first 6-8 weeks).
As you can see, this amazing example demonstrates how to set up 7 consecutive workouts (each with a day or two of rest between each one. So ultimately, you could work through this series about 3 times in 6 weeks and it's time to design the next 6 week program.
After your workout:
Right after your workout drink one serving of Shaklee Physique Recovery drink. If you want to make faster gains, drink another one TWO HOURS after your workout. There is a one hour window of opportunity when the muscles are capable of recovery: the scientific definition of protein and carbohydrate being sucked up into the muscles, or rather pushed into the muscles by the anabolic hormone insulin.
If you wait too long (more than an hour) or use a poor quality recovery drink, the muscles close up without recovering. Personally, one serving makes me feel pretty good. I love the flavor. But, when I drink three servings a day, I feel like I'm on steroids as my strength increases so much. (no, I don't use steroids and you shouldn't either). Drinking a second drink two hours after your workout doubles the insulin response, but beyond that it adds quality calories to your daily food intake.
"I see you succeeding!"
Sov
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