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In this EPISODE you will DISCOVER the 8 Critical Components You Must Consider When Creating Your Own Workout Program.
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8 Critical Components You Must Consider When Creating Your Own Workout Program
Transcript of EPISODE 1:
Brett Campbell: Hello and welcome to the “Fiit Chick Master Class”.
In today’s master class I’m going to be taking you through the eight critical components you must consider when creating your own work out program.
I am your host Brett Campbell and it is my privilege today to be able to bring you this information in such a way that is easy for you to understand, and even easier for you to take away and implement into your very own workout program.
I am going to keep this as basic and informative as I can, now I know using these two words together is a contradiction, but I really want to be able to discard any complications that there is within the fitness industry, and to be able to provide you with basic fundamentals that you can take away and use today.
We are going to get stuck straight into this episode and the first component that we are going to look at is “goal setting”, what are your goals, what is the end result?
We are going to be talking about your goals and why you want to create a workout in the first place, because that’s going to have a massive impact on how your program is structured.
We are going to look at the second component which is exercise selection, so we are going to be talking about the different types of exercises that you should be choosing to reach your desired goal.
We are going to touch upon rep sets, Tempo and we are also going to look at the intensity and how that will control your hormonal responses.
We are going to be talking about rest and when I mean rest I am talking about rest periods, rest outside of the gym.
We will also be talking about exercise coordination which is basically the form in which you produce the exercise.
Now just a few words of warning, each of these components could be and eventually will become their very own Master Class, but for this particular purpose we are going to touch upon them, in order for you to have something immediately to go and get started with.
When looking at your goals. What we are going to be looking at here for this particular example goal is “fat loss”. Now fast loss can mean a lot of things, it could mean the difference between losing the last kilo or the first kilo.
You really need to get descriptive with this because this is going to have a massive effect in regards to the type of programming of sets, reps and so forth. It will even have a massive effect on your mindset.
When someone sets a goal for example, let’s say you have a fair few kilos to loose, so lets say you have a goal of forty kilos to lose.
My first recommendation as a health coach would be to someone is to say, “Well let’s look at that as a major goal, but let’s now focus on losing the first five kilos.
This makes the goal really obtainable and something we can strive towards, because you know it’s the old thing, if you have your target way out in the yonder it just feels like, it’s so far for you to travel”.
If you break it down what you will be doing is if you look at five kilos, you know your first goal is to lose five kilos instead of forty.
What you are going to do in essence is you are going to achieve eight goals as opposed to one, so every five kilos you are going to achieve a goal and then you reset and you go let’s loose the next five kilos and so on and so on.
Setting goals is very, very important and we are going to be talking about that in its own Master Class, because there are some really important fundamentals that need to be considered when goal setting.
You really need to be able to set emotional and psychological triggers that are going to make these goals far more achievable.
If we are looking at fat loss as a goal, the key component that you really want to look at is the use of compound movements.
Okay, I have a saying that goes, “The more muscles you use the more fat you will lose” so things such as squats and lungs and full body presses are perfect for this goal.
Now let’s just break that down for a moment.
Lets look at the difference between a squat and a bicep curl. The squat is a large compound movement where a bicep curl is an isolation exercise. Now, you’re not going to lose much body fat at all by doing bicep curls.
Lets look at squats, not only are you using the four muscles in your quad you’re using the three muscles in your hamstrings and you’re also using two or three muscles in your glutes, you’re also using your core muscles.
Again, if you’re using a bar bell squat or dumb bell squats then you have to use other muscles to hold onto this resistance.
The same thing goes with lunges – I always get asked, “What are the best type of lunges to build nice toned butt, quads, and hamstrings etc?” and basically there is a plethora of different types of lunges, so we have got some you can do…walking lunges. I’m a real big fan of walking lunges they are great for glute development and also quads.
If you look at Bulgarian split squats – it’s in-between a squat and a lunge, where you have one leg elevated and you’re squatting down and back up. That is a really great exercise for your glutes as well, but if you’re looking at wanting to get some quad development etc., things such as reverse lunges or even forward lunges are really, really good. Again, you have to look at what muscle groups are been used.
Presses, so overhead presses and not just like, a single arm press I’m talking both arms pressing right over your head type of movements.
Body weight exercises are fantastic for fat loss, there are hundreds, and hundreds of different body weight exercises you can do.
If you’re an owner of any of our workout products that we have either the “Bikini Body Shape-Up” or “Circuit Protocols” you will be able to see just how good of a workout you can have with using body weight exercises, because we really put a high importance on body weight exercises, because at the end of the day you really need to look at sometimes just taking it back to the basics.
Other exercises that are great for fat loss is utilising high intensity interval training.
If we were to look at the hierarchy of fat loss you know studies have proven that high intensity interval training, which is basically periods of short high intensity work followed by rest periods like longer rest periods – so an example is let’s say you’re doing a ten second sprint, and you rest for sixty or ninety seconds then you do another ten second sprint etc.
What you’re doing there is your working your anaerobic and lactate systems which we will talk about in more depth in future episodes.
The study actually proved you can burn nine times more body fat doing high intensity intervals versus doing aerobic which was based on a sixty minute aerobic session.
Aerobic sessions are good as well, we definitely want to look at utilizing those in your fat loss workout, because they are low impact and you can do many of them, so I’d try and get one out every day.
The health benefits around that are fantastic. When doing aerobic work it helps you remove all the excess nitrogen built up in your muscles (which is basically the muscle soreness).
So those are some key exercise’s that you really want to incorporate into your fat loss workout.
It goes resistant workout first then high intensity then followed by aerobic walks.
Now, depending on your time and how much time you have will depend on how you actually structure that, but do follow that hierarchy.
Moving onto the third component there are a few things we need to look at.
Training age can actually influence the amount of reps that someone does, so an example is if you’re fairly new to exercising and you’ve never exercised a day in your life you can actually use high repetitions and still achieve really good results.
There are studies that have shown beginners can actually make significant gains in strength with as many as up to twenty reps. That wouldn’t be a normal recommendation to someone who has in fact been training for a couple of years of so forth, so an example is anyone with a training body of over five years, there body actually responds better to lower reps.
This is due to the neuro-adaptations in tolerance to the lactate buildup. The lactate buildup is that thing that gets built up in your body which stops you from training…it stops you from continuing that last rep.
If you have ever pushed yourself enough you will know exactly what that feeling is like. The older your training body the better tolerance you have to that.
We will talk about the specific rep range on where you should hit. If you read any magazines these days they don’t really explain why you’re doing that many reps – it goes back to the adage of, “Let’s do anywhere from six to twelve of reps” now that’s a massive different rep range, and when we talk about another component here in a few moments I’ll elaborate on that as to how the reps can really make a massive difference.
We move onto sets is basically the number of reps you have selected, so let’s say for example your reps were ten reps for one set. This means you’d do ten repetitions of one exercise. Let’s say it’s body weight squats, so you would do ten squats, that is one set.
If you were going to do another set you’d do another ten squats etc.
Sets are dependent on a few things, one of the things obviously is the number of reps that you have selected, so if you’re doing a high rep range for your exercise, so let’s say you’re doing fifteen reps for your squat, you’re not going to do as many sets as if you would if you were doing – let’s say you’re working strength you’d be working lower reps, because again, when your working strength your working with really heavy weight that’s working against your body at a specific intensity.
Stay with me there I’m going to explain a little bit more, another thing that affects the amount of sets is also the number of exercises per training session.
This is something that people will generally miss, because they feel like they have to do a hundred different exercises and they don’t take into account how long that is going to be.
It’s quite funny and you may have had this happen to yourself before you know you may go in and you will find out one of your workouts throughout the week takes you forty minutes and then another one takes you an hour and a half and you just can’t understand why.
Have a look at the amount of exercises that you are doing, and I see this really, really often especially with guys who want to build big chests, right, they will go in and do six or seven different exercises to smash their pectoral muscles when your body does not need that especially when they are hammering their reps and so forth. If you look at training levels, if we go back to the training age that will also determine the amount of sets and so forth that you should be doing.
Your nutritional status actually also will determine the amount of sets also muscle size, so depending on what exercises your doing will determine the sets, because if you look at let’s say the quad versus bicep – which muscles are going to recover faster etc.
Then you’re looking at…I guess if you were to put a ball park on how many sets are ideal you would say first of all don’t do any more than thirty sets for whatever your doing, your doing to be over training and that just means that you haven’t trained hard enough throughout the other sets.
Anywhere from that eighteen to twenty-five sets in total is ideal for a workout, so in the “Bikini Body Shape-Up” as an example, we have around that eighteen to twenty-five top-off set range, because that’s what we have found to be ideal for people.
Again, going back to the point of if you’re sitting there and you’re doing thirty, forty sets of different exercises it just means you’re not training hard enough and that’s where it comes back to intensity.
If we are looking at “Tempo” now Tempo is the other one, and Tempo is basically the speed of the movement from your concentric to ecentric which is basically the lengthening and shortening of muscles.
There are also things to take into account with Tempo is like, pauses so you can use specific pauses in certain exercises that can really create – it’s basically called an isometric contraction, and what that does is it causes an effect of the muscle contracting, so an example is doing a “wall squat” so you’re sitting against a wall.
Basically your muscles are working, but they are not lengthening or shortening, so what it does by training in certain areas and using pauses you can actually push yourself through different sticking points in your exercise, so that’s a really cool thing as well. Again, that is something that we will talk about more in depth when we get into specific training techniques that you can utilize.
When we look at the basis of Tempo we really want to look at using a slower Tempo on the e-centric phase, so the e-centric phase for example – let’s use the body squat or the potty weight squat. The e-centric phase on that is the position from you going from standing to going down now, that is the slower you want to really use the eccentric phase.
Now, I’ve seen studies that you can actually generate up to seventy percent more strength gains via controlling your e-centric load which is controlling down in the movement, so in a bicep curl it’s the controlling it down in the movement where what you see is most people will try and swing a bar and then they will drop it down where they totally taken away the e-centric load at all.
If it’s for fat loss and a couple of examples we can give you of Tempo is, we are going to use the four digits Tempo reading, a good Tempo reading for fat loss is, three-zero, one-zero, or four-zero, one-zero depending on the length of movement, so an example of this if we go to the four-zero, one-zero, and we are going to use the body weight squat – what that means is the four seconds it will take you to get down to the bottom, and if your squatting you really want to try and adapt to that whole thing of ask to grasp method you want to get as low as you can, but in the same token if your squatting down and your back starts to roll you really want to stop just before that process, because you want to keep a nice neutral spine.
If you can’t do that I’d highly recommend you start stretching and go and do some yoga or some myofascial release type of therapy to get your body back inline before you go and do these big lifts.
Go back to Tempo four-zero, one-zero, four seconds down zero-seconds rested at the bottom, it takes you one second to drive back up and zero seconds to rest at the top.
Now, it’s very important that you count this in your head, because what your body will naturally do is just go up, down, up down, up down as fast as your muscles will let it go, so you really want to have control over this, because you need to be in control of the muscles.
Keep the Tempo in mind because we are going to talk about Tempo and how you can manipulate Tempo’s and use different things such as four-two, one-zero which is four seconds down, and two second pause one up etc, so we are going to talk about that.
The difference where I say the Tempo will depend on the length of the movement let’s compare the squat to a push up. The pushup is a very, it’s a lot smaller motion, so you’d prefer to use a three-zero, one-zero Tempo where three seconds down to the ground, because it’s a shorter motion, so that is where you’d look at the length of the movement.
If we look to another critical component now is the intensity and when it comes to intensity this is probably one of the – let’s say you had your reps, sets, you had everything aligned, but if you weren’t using the correct intensity then your body is not going to make an adaptation you need to have an adaptation put onto your body.
You need to be working at around a minimum like; I’m saying around seventy percent of your one RM. I don’t want to confuse you on the one RM etc., modalities now, because again, we will talk about that in future episodes.
You really want to be working at least a seven or eight out of ten if you’re really looking to produce some really good fat loss results.
If you’re really looking for the body composition changes you need to maximize a hormone we call growth hormone.
Growth hormone is produced by using high reps and shorter rest periods, so we will talk about that in a little bit more in depth in a moment, but you really want to look at the intensity and make sure – if you’ve finished your set and you’re like, “That was really easy” then you need to look at adding resistance, and that could be using a weight maybe it’s reassessing your form to see if your form is actually good, because there are ways you can manipulate your movements, changing of how your feet are, changing of your arm position etc., that can have a dramatic effect on your end result.
The amount of times I’ve had a client and they will pump out twenty squats and then I’ll change the Tempo and make sure there technique is right, it really all of a sudden becomes very hard to be able to do that. If we are looking at rest periods now and we talked about that in the previous one with intensity about trying to maximize growth hormone.
Growth hormone is what you‘d call the fountain of youth hormone and if you haven’t downloaded our hormone protocols PDF then I’d really recommend you go and do that Circuitprotocols.com/2hormoneprotocols.html
That is what the “Circuit Protocols Program” is based off how we can manipulate hormones, and if we go back to the rest periods you want to promote a growth hormone response.
We talked about using shorter rest periods and that can be the thirty to sixty seconds rest in between sets, so you’re not sitting there and you don’t have time to jump on the phone and scroll through facebook and check out what someone is doing.
The amount of times I’ve seen people do a set and then they will get on the phone for three minutes or four minutes which totally eliminates your growth hormone response.
It’s important to know that fifty percent of your ATP system which is you initial energy system actually get replenished within the first thirty seconds, and what that means is your body should really be ready to go back to the next set.
Now, if you feel like you need, two, three, four, five minutes rest then I would definitely recommend you take that initially. Listen to your body, but in the same token what that may mean is that you have just hammered yourself throughout the set and used too higher intensity.
A couple of minutes ago we talked about not using enough intensity, if you’re using a nine or ten out of ten every time you’re doing a set your going to be bugged in minutes, so you need to listen to your body and you also need to depend on your fitness level.
I know if you’re a beginner and you haven’t trained much the thirty to sixty seconds is going to be hard for you to get straight back into it, and you know what if you need ninety seconds take it, okay.
The point of this is to be aware of your rest periods and rest because you actually need it not because you feel like, you want to rest, okay, so very, very important there.
Now, we go to our last variable for this particular Master Class we are going to talk about exercise coordination and a principle I like to look at is, “Quality over quantity”.
You would of heard me talk about that a little bit earlier, you know if you’re doing a squat and your back is rolling up don’t continue, stop, find out how to do it properly, because what you are going to do is you’re going to create a poor motor-en-gram, and a study done by a guy called Schmitt, and he states that it takes about three thousand repetitions to fix a poor motor en-gram.
Now, what that means is if you’re my client and you’re in front of me and your squatting really bad, and you had different imbalances throughout your body it’s going to take us about three thousand repetitions give or take a few hundred etc., to get you working back to a condition where you can do a squat and do it comfortably.
The difference between fixing a poor-motor-end-gram versus learning it right from the start it only takes about five hundred repetitions to learn a motor end-gram properly from the start, and that’s a massive difference overall when you’re looking at these things that’s why I recommend everyone go and find a professional or high a personal trainer or purchase a workout program and watch the video and learn how to do it properly.
The worst things you can do is walk into a gym and see the person next to you doing an exercise – it’s just the flow-on effective, I call it the gym sickness or the gym disease.
I guess disease is a pretty bad word – it’s worse than the flu and I fell victim to this when I first started as well, because I never knew how to exercise properly.
I’d go into gyms and see guys who are bigger than me and I would try and go, “Yeah, I want to do that because I want to be as big as that person” but little did I know that I was creating, so many poor motor en-grams to my body that when it was time to fix it, it just took me a lot more than three thousand repetitions, because I’d created so many of them.
So really take that into account when looking or beginning to start an exercise.
Don’t just do it for the sake of, “I think this will be right” there are some key fundamentals that you really want to look at and a lot of it comes back to posture and how your body is aligned and so forth so just be aware of that.
Let’s just recap on these variable that we have talked about because you know, we really just only touched upon all of them, but this is something I really want you to start thinking about, and we can talk about in further episodes.
You need to have a goal you need to choose the right exercises you need to make sure the rep range is right for you.
Now, if we’re talking fat loss, and we go to Tempo this is where we get into another whole realm, but for this particular case I’m going to say to you the best rep range for fat loss is around the ten-fifteen type of rep range using a three-zero, one-zero Tempo.
That is because it comes under a thing called “Time Under Tension” and actually “Time Under Tension” has not been included in this “Critical Components” so if you wanted to look it it’s number nine, and I’m sure we could go up to about a hundred critical components.
If you’re a beginner you can get great results off one set.
These are extreme critical components in regards to you performing at your best and that is exactly what I’m trying to put out here, is how you can perform at your best.
If you wanted to look at, “What now where to now” with these variable is you need to take these variables and conduct your own research based on what we have talked about. I will put it out there and say, “Don’t believe me go and find some studies. Go and buy a book. Go and do some proper research based on this stuff” because the things that I’m talking about here is all research based information.
It’s really up to you to be able to educate yourself and find out what your body adapts to best, and I guess if your someone who is sitting there and you don’t want to have to go out and research all this then look I’m totally with you on that, because why would you if you don’t want to be a trainer or you don’t want to share this information with others, and you just want to know how to do it then what I’d do is I’d highly recommend you either get the “Bikini Body Shape-Up Workout” or the “Circuit Protocols,” and can find the “Bikini Body Shape-Up” at Bikinibodyshapeup.com, and the circuit protocols we mentioned that earlier you can go to that website.
Those exercise programs are purely based on how you can maximize your fat loss results. We even talk about some more advanced things in there and you know it’s a step-by-step follow this exercise.
Do these exercises now this many times. Do this many sets if you’re this level or this many sets if you’re that level etc.
The reason why that is created is so people can just simply take it and then go and implement it straight away, so you could literally be working out in the next half an hour and be on your way to greater fat loss results than you’ve ever had, so stay tuned until next time.
I’m your host Brett Campbell and I hope you enjoyed the “Fit Chick Master Class” and I look forward to bringing you the next installments.