Scientific Principles Of Periodization Training To Get Results

Over the last three and a half decades, I have come in contact with tens of thousands of athletes and fitness enthusiast in my work as physical therapist and sports performance specialist. In my experience, with the exception of the genetically gifted elite athletes, almost all of them work out for body image. They want to look better! At the same time, almost all of those I meet are not happy with the results they have achieved from ever longer and more taxing workouts; they still don’t like what they see in the mirror. Typically, after initially losing a few pounds from their workouts, their weight loss stalls and many even gain weight as they continue to train harder and harder.

Fighting the Fit But Fat Syndrome

The problem is human nature and the American work ethic. Human nature dictates that when we find a good thing, we want to do more of it. Workouts make us feel good, so we do more and more until we are overtrained or broken down with injury. Reinforcing this human tendency is the American work ethic. Nothing is worth having if you don’t have to work hard to get it — this seems to be the philosophy of most athletes and gym rats. This creates an overtrained population of sportsmen and fitness buffs who remain pudgy, bloated, and perform below their potential. The public is also lead astray by the media representation that professional athletes perform grueling workouts for hours each day, month in and month, out, to get their svelte and muscular physiques. Not true. We train elite world champion athletes on a maximum of 11 hours per week early in the training cycle with low intensity, longer duration workouts, and as little seven hours per week when we peak their fitness over the six weeks before competition.

You cannot fight human physiology. Training too much, too hard, and without built-in recovery or an aggressive recovery program leads to the all-too-common overtrained and frustrated, “fit but fat” athletes. When we are overly stressed, whether it be from work stress, emotional turmoil, or over exercising, our body produces too much of a hormone call cortisol. Cortisol directs our body to store fat and water and leaves us with poor performances and a bloated image in the mirror. This leads most people to work out even harder and longer, which only exacerbates the problem.

The solution to the “Fit But Fat” syndrome is found in scientific principles of periodization training, with a progressive work load, built-in recovery periods, and a rationally-driven variation to workouts in regular eight week periods.

Training is only half the battle when it comes to achieving the body you want. Food and science based nutrition is the other.

Robert Forster

In his book, Healthy Running Step by Step out in Sepetember Robert Forster covers nutritional strategies. Whether you are a runner, hiker, cyclist, swimmer, or a person who works out in the gym, this information will make your journey to the fit and lean body you have always wanted a lot easier.

healthy-running-step-by-stepHealthy Running Step by Step: Self-Guided Methods for Injury-Free Running: Training – Technique – Nutrition – Rehab

Authors Robert Forster, P.T., and Roy M. Wallack

Review - “Authentic, loaded with insight and information, “Healthy Running Step by Step” illustrates the scientific approach Bob used to help me and many others stay injury-free and achieve our ultimate Olympic goals.” – “Jackie Joyner Kersee, six-time Olympic medalist and multiple world record holder

ROBERT FORSTER, PT, has practiced Sports Physical Therapy in Santa Monica, CA, for 31 years. Robert has lectured throughout the US and Europe on Sports Rehabilitation and safety in exercise. Robert served as a private physical therapist at four Olympic Games for Olympians Jackie Joyner-Kersee, Florence “Flo-Jo” Joyner, Alyson Felix and their teammates who have won a combined 32 Olympic Medals under his direct care. He also worked pro athletes Pete Sampras, Kobe Bryant, Elton Brand, Maria Sharapova, as well as M.M.A. champions including B.J. Penn. Robert has published several articles in the scientific press and co-authored The Complete Water Power Workout Book published in 1993 by Random House. He has also written a regular column in Triathlete magazine, appeared in several episodes of the popular Fit to Hit series on the Tennis Channel and recently created the Herbalife 24 Fit Workout DVDs based on the principles of periodization training.

Reasons You Need a Science-Based Fitness and Health Plan

The research is overwhelming: you need to be active to avoid the lifestyle diseases that are pervasive throughout our society. These debilitating conditions will shorten your life and, at least equally importantly, rob you of an active and mobile lifestyle as you age. When it comes to preventing and treating these diseases, it is also clear that exercise is preventative medicine and holds the least tendency for negative side effects while offering immediate rewards in the quality of your life.

Many people we meet are intimidated by the concept of exercise and justifiably leery of gyms and unqualified fitness programs. Still, others are exercising regularly but not getting results, or worse they are chronically injured from ill-advised workouts and unscientific dietary advice.

24 Fit Workout Plan – Science based, periodisation training, habit forming 30 minute workouts, clear instruction so like having a PT in your home, strength training 3 times a week(with resistance bands/dumbbells and for the advanced user ankle weights), gradual increase in intensity through 3 phases, 3 levels of difficulty, make your body more resilient to injury, improve posture and personalised nutrition plan.

#strengthtraining3timesaweek

#30minuteworkouts

Strength Train To Decrease Body Fat

Strength train to decrease body fatIf you are looking to increase your metabolism and strength while getting lean and toned, and who isn’t, you need to weight train! Lean muscle burns more calories so if you want to decrease body fat, perform better, train for an event or just look & feel great, then plan to strength train 3 times a week for 30 mins.

Why Strength Training?

  • To increase your resting metabolism, decrease blood pressure & body fat
  • Reduce bone deterioration and build bone mass to prevent osteoporosis
  • Strength training done properly with clear instruction from the  24 Fit Workout DVDs and with planning will NOT give you large muscles, but increase your metabolism which burns more calories and transforms your body into an efficient machine with the tone that we all strive to attain!

Gong away this summer? Take the resistance bands with you they are light and can easily packed in your suitcase.

Nutrition

Replace high fat, high calorie, high sugar, high preservative, low nutrition foods with low fat, low calorie, low sugar, nutritionally dense food ..its called Herbalife Formula 1, the worlds no.1 nutritional meal replacement!

To help preserve muscle mass, aim for at least 15 grams of protein at every meal, the amount of protein is personalised to the individual. Someone who is 5ft 10″ requires more protein than someone 5 ft. 2″, for example. And a Herbalife shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat, and speeds up recovery. Eating soon after your workout not only speeds the recovery process, it also can prevent you from feeling deeply ravenous and overeating later on.

#30minuteworkouts

#strengthtrain3timesaweek

Strength Training For Busy People

Why step up your Strength Training as you age?

“By your mid-30s, most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints” say Robert Forster, Physical Therapist and PT.

Many people say that, as they age, they eat and exercise the same amount but still gain weight. One of the main causes of this is loss of muscle mass. The more muscle mass you have, the more calories you burn. Strength training preserves and even increases muscle mass, keeping metabolism at a high level.

Everyone, no matter how young or old, should be doing some kind of regular strength training. This could be at the gym, or at home using very little equipment. Resistance bands small hand weights, and even your own body weight can be used as resistance with a strength training program.

Woman working out with band

Strength Training For Busy People

Step up your strength training, that is 3 times a weeks with the Herbalife 24Fit Workout DVDs using resistance bands, ankle weights and dumbbells. That’s a 30 minute workout easy to fit into your busy day and to build good habits. It builds lean muscle & increases your metabolic rate. Pay attention to proper form and technique, as they are very important for injury prevention and producing results. Using the 24 Fit DVDs is like having your own personal trainer at home.

To help preserve muscle mass, aim for at least 15 grams of protein at every meal, the amount of protein is personalised to the individual. Someone who is 5ft 10″ requires more protein than someone 5 ft. 2″, for example. And a Herbalife  shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat, and speeds up recovery. Eating soon after your workout not only speeds the recovery process, it also can prevent you from feeling deeply ravenous and overeating later on.

And use the 24 Fit Workout to work on the helper muscles around the joints, improve your flexibility and posture.

#strengthtraining3timesaweek
#30minuteworkouts