Fit 246 Effective Sets, Protein, Get on Track!
Updates, true confessions and new projects! Training-the most effective sets and reps for each level of fitness, Nutrition-Three reasons why you need more protein! 
Motivation-Simple steps to keep you on track!
Training
Sets and reps for effects on strength:
1. Novice to Intermediate: loads of 60-70% of 1RM, 8-12 reps, 1-3 sets, slow to moderate contraction speeds, 2-3 min rest between multiple sets, novice train 2-3 days/week while intermediate may train 3-4 days/week
2. Advanced: loads of 80-100% of 1RM, 5-6 reps, mixed contraction speeds (slow, moderate, fast), multiple sets in a periodized sequence, 1-2 min rest between multiple sets, train 3-4 days/week
3. All-Novice, Intermediate and Advanced do unilateral, bilateral and multi- joint exercise selections, large muscle groups prior to small muscle groups, progressively increase load from 2-10%.
Training methods and cycles:
For best and continued results, cycle your training methods! A cycle is a period of time utilizing one method of training. Most people don’t go to the gym with a plan, yet alone a cycle of training methods. This is exactly why most people never see changes in their body. They are stuck doing the same things, yet expecting different results.
Think about the last time you went to the gym. Did you have a plan before you entered or did you just “wing it”? You can’t have the intensity needed to see real changes in your body if you don’t have a goal of a previous weight or number of reps. Keep a training log!
Knowing you did 5 sets of squats at 100lbs for 10 reps last week, will challenge you to do more. How bout 105 for 10 reps? You have to know from where you have come in order to get to where you want to go!
I have several clients who are advanced level exercisers, and know how to train hard, who rely on me to create a program that challenges and changes according to their goals. We don’t necessarily change the plan every week, but we do meet, review and complete the workout each week. This way I can tell if they are pushing themselves enough, as well as doing the exercises properly. I’d highly recommend this if you are an advanced exerciser. Yes, I do custom programs and check-ins online too, just visit fitnessmakeover.com for details.
Five different methods of training.
These can be cycled for 3-12 weeks depending on your training status/level. Each method will be explained in greater detail over the next several episodes.
Methods:
1. Eccentric Exercise Methods.
2. Periodization Study: Linear vs. Reverse Linear for Strength (12-week mesocycle)
3. Circuit High Intensity Exercise from Italian Research Team
4. RP=Rest Pause technique: Weight at a 6RM-rest 20 sec—(2 to 3 reps)—rest 20 sec (1-2 reps)
5. Maximize Hypertrophy by combing all hypertrophy theories: Metabolic Stress, Greater Intensity and Time Under Tension
Next episode: Method #1 for Strength Development: Use Eccentric Exercise Methods
Nutrition
Three reasons why you need more protein! There are many reasons why you should eat more protein than you probably do right now. But we’re going to focus on just three today!
1. Eat Protein at Every Meal to boost metabolism.
Eating protein foods can increase your metabolism for a few hours. This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal. Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats.
2. Eating protein has also been shown to help you feel more full and prevent you from overeating. One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet.
3. Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it helps prevent you from losing muscle, a common side effect of dieting.
Bottom Line: Eating more protein can boost your metabolism, burn more calories and help you eat less!
Motivation
Slight change to this podcast- I won’t be quite as detailed on this section, because of a new podcast-Strong and Powerful. An overview of the topic will be here and here then details there!
An 8 -step plan will keep you on track. You may very well be able to apply the following with the understanding of the principles you learn in this episode Today we’ll review #1-2; Next podcast #3-4 etc.
1. Define Your Motivation
2. Choose an Attainable Goal
3. Design Your Own Plan
4. Visualize
5. Get Your Priorities Straight
6. Uncover Emotional Obstacles
7. Celebrate Every Achievement -comment your feelings about this
8. Forgive Yourself
Details:
1. Define Your Motivation
6-Steps to define your motivation:
1. Start by listing all the reasons you can think of for wanting to accomplish a goal. Why do I want this
2. Highlight any that include other people.
3. Rewrite the list, omitting the highlighted items.
4. inspect each one for phrases like “have to” or “must.” Such words imply obligation, not desire; Translate each “have to” into a “want to.”
5. Review your reasons – if they lose their relevance, pare down the list again,
6. find two or three of the most compelling motivations.
2. Choose an Attainable Goal
Start small. Take your end goal and work backwards to small monthly weekly and daily goals.
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Fit 246 Effective Sets, Protein, Get on Track!
