3 Steps to a Better Workout Program
Most workout programs aren’t any good. Here’s what you need to do to make sure your workout program brings you results.
Most of us would agree that nutrition plays a really big role in the results that we see. Some may even say that nutrition is what makes or breaks you. This major emphasis on nutrition is good, and although I believe better nutritional habits should continue to be encouraged, the nutrition obsession has caused a lot of us to overlook the importance of a good training program.
This is especially true during the COVID-19 pandemic. Hundreds of thousands of trainers are scrambling to put together at home workout programs, and 95% of them aren’t any good. Exercises are thrown together at random with the goal to make the client (you) move and sweat as much as possible.
“Well, isn’t getting super sweaty and sore a sign of a good workout?” Nope, not at all.
A good training program and even a good workout contain many intricacies that play a major role in the benefits you may or may not see once you’re done.
So, what does make a good workout program? Let’s find out.
GOOD WORKOUT PROGRAMS ARE PHASED
This is by far one of the biggest mistakes I see when someone shows me the the workout program they’ve been doing from XYZ company. Workouts aren’t phased the way they should be.
What is phasing, exactly? Think of phasing as progression. Your workout program needs to set you up to be able to progress week after week, month after month, phase after phase. In short, your workout program should contain phases that will call your body to progress each time it begins working in a new phase.
Generally speaking, our bodies adapt to exercise in 3-6 weeks. Because of that, phases are generally 4 weeks long. That is the length I use to phase my client’s programs because it gives them a good amount of time to reap all the benefits of the phase, and it simply works well on the calendar to have each phase last one month.
As you go from phase to phase, things need to change in order for your body to change. You need to tell your body to change by changing the way you exercise. I can’t tell you how many times guys my age are stuck and aren’t seeing any results because they’ve been doing 8-12 reps for the last year thinking that it’s the only rep range that can build muscle.
Three of the best ways to change and phase your program is to adjust the amount of sets, reps, and rest as you go from phase to phase. Here is an example.
Phase 1: 3-4 sets, 4-6 reps, 2 minutes rest between sets
Phase 2: 3-4 sets, 8-10 reps, 90 seconds rest between sets
Phase 3: 3-4 sets, 12-15 reps, 60 seconds rest between sets
At week 3 or 4 of each phase, your body will begin to reap all the benefits of the routine you’ve been doing, and will be primed for more change as you transition into higher or lower reps, and more or less rest between sets.
Structuring your workout program as such will allow you to change and progress towards your goal as long as you stay consistent.
Before moving on, we need to address undulating periodization. UP is when there are multiple different rep ranges in a workout, and they change day by day. It would look a little something like this:
Workout A
Exercise 1: 4-6 reps
Exercise 2: 12-15 reps
Exercise 3: 8-10 Reps
Workout B
Exercise 1: 12-15 reps
Exercise 2: 8-10 reps
Exercise 3: 4-6 reps
Workout C
Exercise 1: 8-10 reps
Exercise 2: 4-6 reps
Exercise 3: 12-15 reps
There really isn’t any rhyme or reason. Tons and tons of people have seen great benefit from structuring their workout program like this, but not more so than progressively phasing after each month. I normally don’t recommend UP because it is hard to pin point why your body is or is not responding well. If you do this for a month straight and don’t see any progress, there’s no way of knowing how you should change your reps because you were training at a different range each day.
Far better to simply do one rep range, assess your progress, and adjust for the next phase.
GOOD WORKOUT PROGRAMS ARE BUILT ON FOUNDATIONAL EXERCISES
When creating your workout program, don’t get caught up in the flashiest, most complicated moves. Stick to the moves that stand the test of time.
Good foundational exercises are squats, deadlifts, lunges, presses (bench press), overhead press, pull-ups, and rows. Does that mean curls and calf raises are useless? Absolutely not. But building a strong foundation on these movements will enhance the results your body sees from other exercises.
These exercises will also send a louder strength and muscle building signal to your body because they are compound movements. They use more than one joint and more than one muscle. But what if your goal is to lose body fat? You should still use these exercises with the intent to build strength and muscle. Not only do compound exercises burn more calories, but the improvements you see in strength and muscle will help you burn more calories each day, too. And that will make fat loss way easier.
Generally speaking, you want these exercises to be at the beginning of your workouts, because they require the most energy and mental focus to be done with lots of weight and quality form. I never recommend putting any of these exercises at the end of your workouts when you’re completely gassed.
GOOD WORKOUT PROGRAMS ALLOW FOR REST
The thing I hate the most about fad workouts aside from the lack of progression and phasing is the lack of rest. Everyone wants to feel like they’re dying and getting a great workout from sweating their balls off, so they never rest. And that is what hurts them in the long run.
Let me make this clear. YOUR WORKOUT PROGRAM MUST HAVE REST PERIODS.
If your only goal is to get sweaty, then do your workouts in the blazing sun and just jump around for an hour straight. Actually, don’t do that. But if your goal is to get leaner, lose body fat, and get stronger, you need to allow your body to rest in between sets.
Resting in between sets will allow your central nervous system and muscle fibers to recover so they can lift the same weight, if not, more weight in the upcoming set. Remember, your goal is to progress workout after workout, week after week, and phase after phase. Do you expect your strength to stand a fighting chance if you do 10 heavy squats, rest for 10 seconds, and then try another set of 10 heavy squats? Absolutely not. You need to rest in between sets so your body can progress.
Methodically structuring your rest periods is just as important as the reps you do and the exercises you select for your workout program.
If you want pure strength benefits, you’ll want to rest a little longer, 90 seconds to 3 minutes in between sets as the central nervous system is largely responsible for strength and takes much longer to recover than muscle fibers do. If you want pure muscle building benefits, you want just enough rest between sets to allow your muscles to recover, but not so much rest that the muscle building signal goes down. 45-90 seconds is a good amount of time to rest in between sets when wanting to build muscle. Can you build muscle when resting for 2 minutes and focusing on strength? Yes. Can you build strength when purely focusing on building muscle? Absolutely. The two can certainly go hand in hand. But generally speaking, rest longer if your focus is strength, and a little shorter if your focus is on muscle building. If you want to improve your stamina and endurance, you can rest even shorter, around 30 seconds in between sets.
The main reason most people don’t rest long enough in between sets is because they don’t feel like they need to. All this means is that they need to lift heaver. Your muscles and central nervous system should feel like they absolutely need that rest before they go into the next set.
Your rest is important.
KEY TAKEAWAYS
Good workout programs have phases. Structure your workout to allow you to progress phase after phase (month after month)
Good workout programs have great exercise selection. Use the exercises that are going to give you the most benefit, and add accessory moves from there. Squats, deadlifts, lunges, presses, rows, and pull-ups are your best friends.
Good workout programs have rest periods. Your rest is just as important as anything else. Your muscles and central nervous system need to be challenged with heavy weight. In order to meet that challenge, they need to rest before going into the next set.
ABOUT THE AUTHOR
Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life.
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How to Build Healthy Habits That Can Last Forever
Habits last, motivation doesn’t. If you want to keep the results you work for, they need to be built on habits.
The biggest reason people have a hard time maintaining what they’ve worked so hard for is because what they’ve worked so hard for is built on a temporary foundation.
Making a change in your life when you just got done reading an inspirational book or attending a motivational conference is easy. You’re on fire. You’re a freight train that cannot be stopped. But what happens when you run out of fuel?
The difference between those that truly succeed in health and fitness and those that don’t is the ability to commit to behaviors and turning them into habits over time. And that’s what we’re here to talk about today. Motivation and inspiration only gets you so far. Habits last.
Here are 5 tips to help you establish long-lasting, healthy habits.
TIP #1 - DO WHAT YOU ENJOY
Lol look at this cheesy picture
The thought of exercising the tiniest bit makes a lot of people scoff, roll their eyes, or maybe even want to vomit. You may be one of those people, and that’s ok.
I can’t tell you how many times people give up on taking care of themselves because they never enjoyed anything when they did try to take care of themselves. It happens so often. Sure, you may want to do that buff guy’s training program on instagram because he has the body you want to have, but what if you absolutely hate it? How in the world is that going to last?
You absolutely need to start exercising and taking better care of your health by doing something that you enjoy. If the thought of lifting a weight or going on a jog makes you want to die, but you enjoy going on a walk, then go on a walk. Do what you enjoy. If you love yoga but you hate any other form of exercise, then do yoga. And do it some more. If you love cardio but hate lifting, then run all you want. Find something you enjoy first, and make that a habit and a regular part of your weekly routine.
“But Adam, I thought weight lifting is best for long term fat loss. That’s what you say, isn’t it? So shouldn’t I lift weights even if I hate it?”
There will be a time where you need to do what’s best for you and your goals, and there is a way you can learn to enjoy it even if you start out hating it.
But what’s the point of doing something you hate because you heard it’s best when you aren’t doing anything at all in the first place? It’s far better to appreciate better health, fitness, and wellness by starting with the form of activity you enjoy the most.
TIP #2 - START SMALL
All behaviors and habits start somewhere, no matter how big or small. When it comes to establishing healthier habits, it’s best to start small.
This goes for nutrition, training, stretching, sleep, everything. Start small.
Nearly every time I begin working with a new client, their first nutritional goal is to have a big ‘ol serving of greens every. Once that turns into a habit they don’t even think about, we move on to the next thing. You’d be shocked how much change you can see in your health and fitness when you simply add more greens to your diet each day.
One of my favorite quotes is “Start where you are, use what you have, do what you can.” - Arthur Ashe.
This quote couldn’t apply more to anyone wanting to make real and lasting change in their lives, especially if they need to do something they don’t want to do. Whenever I get a client that can’t stand the thought of lifting weights, we start small. And we start small multiple different ways.
If it’s the time commitment to the gym that scares you, then just go for 15 minutes. Then, when you don’t mind it so much, go for 20 minutes. And so on. If it’s the thought of doing exercises you don’t like that kills you, then do the exercises you do like. If you enjoyed squats when you used to exercise, then go to the gym for 15 minutes and work on your squats. Once you’re ready to add another exercise, go for it. Heck, maybe you don’t want to do any formal exercise at all. Fine! Find your average step count per day, and set a goal of getting 1k more next week. Then once that’s a habit, add another 1k!
Let’s say you can’t stand the thought of green vegetables and you most certainly don’t want to eat them plain. That’s ok! Put them in a smoothie with some of your favorite healthy ingredients. Once you’re ready, put them in your eggs, or sautee your veggies and put them over a great steak.
You get the point. Start where you are, use what you have, do what you can.
TIP #3 - PAIR A NEW BEHAVIOR WITH AN OLD HABIT
Habits don’t just come out of nowhere. They are behaviors before they become habits. The only issue with a new behavior is that it’s not automatic. But that’s ok, you can change that.
One of the best ways to develop a new habit is to pair the new behavior up with the old habit. The morning is my absolute favorite time of day. I have a routine that I follow nearly every morning. After waking, brushing my teeth, and doing other typical wake-up stuff, I head downstairs. I turn on my mug warmer, place my mug on there, and get the coffee going. After that I have my quiet time where I pray and read scripture. Then I’ll dive into the book I’m reading, and then I’ll end with some time on Duolingo to make sure I don’t lose my Spanish skills.
Practicing my Spanish more diligently and reading regularly wasn’t a part of my routine each morning until recently. But they were both things that needed to be addressed as they were a part of my 2020 goals. It was an absolute habit to head downstairs, make some coffee, and begin diving into God’s Word. I tried practicing my Spanish when it came to mind, and getting some reading in at some point in the day, but that didn’t last and it was inconsistent. So I decided to place those new behaviors in my morning routine. Now I hardly miss a day, and they are considered habits of mine.
You need to do the same. Do you regularly eat eggs in the morning but you hardly ever eat vegetables? Cook some spinach in your eggs. Are you stiff as a brick? Try stretching as you’re settling down for the night while watching your favorite show. Pair your habit with a new behavior. It works.
TIP #4 - TAKE YOUR FOCUS ELSEWHERE
I didn’t know to word this tip without using a long title. What I mean by this is that in order to make change that lasts, you need to understand and appreciate the benefits of that change other than what it will make you look like.
Another reason people give up is because they put the work in and don’t see the exact change they expected. So they say screw it and give up. Turns out they usually give up right before they were going to see the change they wanted. Bummer.
It’s ok to want to look leaner to impress someone you’re into. It’s ok to want to lose fat, build muscle, and think on what you want your body to look like. But just like motivation, bodies are temporary. No matter what we do, they will dwindle at some point.
I’m sorry but you’re just not going to look 40 when you’re 90. Ain’t happening.
It’s important to set your eyes on other things. They way you move, the way you feel, and the way you sleep. Do you want to be able to go the whole day without those nagging low-level aches? Do you want to be able to play with your kids and grandkids and be able to keep up? Imagine if you got 8 hours of solid sleep on a consistent basis. Don’t those things sound wonderful?! THEY ARE! So pursue them.
TIP #5 - FOCUS ON THE INPUTS
This last tip ties in with number four, and is another line I give to my clients often. When you focus on the inputs, the outcomes take care of themselves.
As I mentioned before, we spend too much time focusing on the outcomes, the very end of our goals. But we don’t spend enough time focusing on the inputs, the things that bring us to our goals. Instead of setting a goal like “I want to lose 30 pounds this year”, we should set goals like “I am going to lift three days per week for one year in order to lose thirty pounds”. The difference in the second goal is that the inputs are the main subject rather than the outcome.
Outcomes are completely out of our control, but inputs aren’t. So why not focus on the things you can control?
Write down all of your health and fitness goals, then rewrite them with the inputs in mind. Tell yourself what you need to do and how often in order to arrive at your goal. This will allow you to focus on the controllable as well as build habits that can last forever.
KEY TAKEAWAYS
Do what you enjoy. When you’re first starting out, find something that is good for your health that you enjoy doing, and then venture out as you get more comfortable.
Start small. There is no sense in doing everything all at once. So chip away. Start where you are, use what you have, do what you can.
Pair your new behavior with an old habit. Stretch while you watch TV. Throw some greens in that smoothie.
Shift your focus. Fitness isn’t all about butts and six packs. It’s about quality of life. Focus on what really matters and allow that to shape why and how you take care of yourself.
Focus on inputs. You can’t control outcomes, so make goals that center around executing inputs (behaviors) on a consistent basis.
ABOUT THE AUTHOR
Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life.
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3 Supplements Worth Taking
Most supplements are a waste. These three are not.
Most of the time, I will argue that supplements are a waste of money.
Real, whole natural food is less expensive and helps us create healthier habits and relationships with nutrition. However, there are a few supplements on the market that are worth taking.
Oh and by the way, I’m not a doctor. Consult your physician before adding any of these supplements into your daily intake.
SUPPLEMENT #1: WHEY PROTEIN
No matter your goal, protein is likely the most important macronutrient for you. If your goal is to build muscle, protein will help you do that. If your goal is to lose body fat, protein will help you do that. If your goal is to have a longer and healthier life, protein will help you do that.
Although protein is one of the most important nutrients out there, it is easily the most underconsumed nutrient. Carbs and fat are extremely easy to come by. Protein, is not. It is much harder to come by. It also not as tasty as carbs and fats. What sounds more appealing, eating a beef stick or eating a cookie?
Because protein is hard to come by and and yet one of the most important nutrients out there, I will recommend supplementing with a protein powder of some sort.
There are several different protein sources on the market. You can get a plant-based protein powder, you can get collagen protein powder, and you can even get egg protein powder. So which one is best? Time and time again, whey protein powder has been shown to be the most beneficial form of protein in regards to absorption and desired effects. Whey is a byproduct of of the milk and cheese making process. Therefore, it does cause some people with dairy intolerances to have negative affects like gastrointestinal distress. If that’s the case, there are some great plant protein sources on the market. All you need to do is a little bit of research. Make sure the supplement you’re interested in has protein that comes from multiple plant sources, as not all plant sources contain all of the essential amino acids. Also check up on the company to make sure they have solid third party testing. We’ll touch more on that.
But what about egg and collagen protein? Egg is actually one of the better performing sources of protein, but it’s just not that common, and will cost you an arm and a leg. Collagen, on the other hand, isn’t worth your money at all. It has been shown to be one of the least effective sources of protein.
Supplementing with protein powder can help you reach your daily protein goal as you get better at using whole natural foods to get you there. For example, if your new goal is to get 120g of protein per day, but you’re only used to preparing and cooking 80g of protein per day, it is convenient to make a super smoothie with greens, berries, protein, and whatever else you want to throw in there. Be careful though, as protein powder can easily turn into a crutch that you constantly rely on to get you to your goal. Protein powders don’t stand a chance against the benefits that whole natural foods offer your body, so make sure you get as much of your protein goal from real food as possible.
When selecting a protein powder, there are a few things to keep in mind. You want to make sure the protein is legitimate, and you’re putting into your body something that is clean and healthy. When shopping, look for NSF and/or Clean Label Project certified protein powders. These third company parties put products through rigorous testing to make sure the consumer is getting the best. You can also check sites like ConsumerLabs and Labdoor.com to see how certain supplements stack up. The last thing I recommend is that you pay attention to the brand/company and how they present their product. Are the selling you motivational bullshit in the form of protein, or are they selling you high-quality protein that will benefit your health and wellness?
SUPPLEMENT #2: CREATINE
Creatine is by far one of the most widely studies supplements on the market. It’s also one of the most beneficial supplements on the market. It’s benefits are proven time and time again.
Creatine is a substance that helps bring more nutrients and water to muscle cells allowing those cells to produce more ATP (energy). Creatine may help you crank out an extra rep or two at the gym. It may help you add another five pounds to the bar.
These increases in ATP and energy aren’t going to be noticeable quite like taking 200mg of caffeine, but those tiny improvements in your workouts can compound to bring about significant results. For example, strength and lean muscle increases come from increases in training volume. Volume is weights x sets x reps. Your total volume for one week may be 5,000lbs. If creatine helps you crank out an extra rep or two, or helps you add a tad more weight to the bar, you may be able to increase your overall volume above the previous week’s 5,000lbs. Those increases in training volume can lead to a completely different body.
There are many different types of creatine, but nothing has been shown to be as beneficial and effective as good ol’ fashioned creatine monohydrate.
Not only can creatine help you create a stronger and leaner body, it has also been shown to have some cognitive boosting benefits, too.
Just like anything, certain individuals react more to creatine than others. Those that don’t eat meat (vegans or vegetarians) and those that eat little to no red meat have been shown to reap the most benefits from creatine.
When shopping for creatine, take into consideration the factors I discussed before. Do your research to make sure you’re getting a clean and safe product.
SUPPLEMENT #3: FISH OIL
Fish oil is one of the most underrated supplements, in my opinion. Fish oil is loaded with omega-3 fatty acids which are extremely beneficial to our overall health. Omega-3s have been shown to have cognitive benefits and also contain anti-inflammatory properties.
There are a lot of foods out there that have both of those, so why fish oil? Although there are some food sources out there that have omega-3s, it has been shown that these fatty acids may have greater benefits when they come from fish.
Fish, is probably one of the most underconsumed food sources, especially for those of us in land-locked states. When it’s difficult to consistently get your hands on high-quality fish, supplementing with fish oil rich in omega-3s can do the trick.
As goes with any other supplement. Do your research and check sites like Labdoor to see how the supplement you’re interested in stacks up.
THE TAKEAWAYS
Protein is key, and we don’t get enough of it. Supplementing with a protein powder can be beneficial as you work to build the habit of getting enough protein from real food.
Creatine is one of the safest and most studied supplements on the market. It can help you perform better in the gym which may lead to enhanced progress and results.
We don’t eat enough fatty fish. If you’re not getting enough omega-3s, use a quality fish oil supplement.
Regardless of what you’re searching for, do your research. Make sure the product is safe for you and proven to be effective.
ABOUT THE AUTHOR
Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life.
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Download any of our guides for FREE in the “free” tab at the top of the page.