The Deal is won in the detail. You must negotiate your routine.
The flexibility comes in the detail of what you do and there ARE non-negotiable items which you simply must do.
- Resistance Training – Don’t try to argue it, trust me it’s non-negotiable. If you’re not lifting weights or training against resistance you really should be.
- Type of Training – So many to choose from. You can definitely find something you like. Personal training may not be for you but join a class, do cross fit, Olympic lifts, machine weights, kettle bells etc. the list is endless. Try until you find one you like.
- Frequency of Training – From training once a week to every day, it really is up to you. Be realistic about what you can stick to as aiming for more sessions and not getting to them can be a huge demotivating factor – build it up slowly.
- Time of Training – Night owl or early bird, lunch time or right after work. Find a time that fits with your lifestyle. Morning training is great but can be difficult to make it work. You need to negotiate a time that works and will work for you at least 80% of the time.
- Duration of Training – Quick 20 mins or long 90 mins. No right or wrong answer.
- Cost of Training – – Cost’s much less than most things. But please spend your money in line with your commitment level. Personal Trainers can be expensive so look at what you are trying to achieve, if you’re starting out completely new you may get as much benefit by going to the gym with some friends and when you decide you like it then take the next step. Plenty of free tutorials and work out generators online also if you need inspiration. Once your hooked you can start to add in more items: workout clothes, supplements, PT’s, Group Classes, Home workout equipment, wrist wraps, knee wraps, back belt, giant water bottle, Fitness wearable’s, styling headphones, yoga mats, foam roller, ab wheel, the list goes on and on. Beside listing some of the things around me in my room, the point here is to keep your cost of training as low as possible. There is no point going out buying all additional equipment upfront. You really need very little to start…</
- Cardiovascular Training – Non-negotiable. You have to keep your heart active and healthy and to do so you need to get that heart rate up. Walks are great to hit your step count and activity level but also ensure that you are raising your heart rate on a regular basis every week.
- Type of Training – Some people love cardio, some people (like me) hate it. However you definitely dislike some more than others, if you’re like me the trick is to find the one you dislike least. For me that happens to be the cross trainer. Brisk walking, jogging, running, cycling, cross training, skipping, stairs stepper. You don’t have to do all of them, but you have to do one of them.
- Frequency of Training – 2-3 times a week minimum, please! but you can go even more if you like
- Time of Training – Despite what some trainers may tell you, for the majority of goals there is absolutely no advantage to early morning fasted cardio. Unless your in an extreme cut, don’t go crazy here. Pick a time that suits your schedule.
- Duration of Training – Keep your cardio at a minimum to 20 mins per session but after that go as long as you feel
- Cost of Training – If your road running, make sure that you have a decent pair of trainers, other than that similar to resistance training try to keep your costs low initially and buy the add ons as you go.
- Eating Right – We all like to eat junk, nom nom nom. However it’s all a balance. There is literally nothing that you can’t eat, but you can’t eat everything either. Small changes are best for a long term effect. Mass changes to an overly restricted and un-enjoyable diet will ultimately lead to failure
- Type of Food – There are no good or bad types really, but there are more nutritious and less nutritious foods. Adequate Protein and healthy Fats are essential, after these you can do what you like with your carbohydrate targets. Meat, poultry, fish, eggs, most people like or dislike one or two or these more than others. Great, pick the ones you like. It doesn’t need to be all chicken and broccoli.
- Frequency of Meals – Some people get really caught up and concerned with this. Big shock, it kind of doesn’t matter. Let me clarify, for weight loss it absolutely doesn’t matter. 6 meals, 3 meals, 3 meals & 2 snacks, 2 meals, 1 meal – whatever works with your lifestyle that keeps you in a calorie deficit will make you lose weight. You have to ensure it works with your lifestyle and your body, if you do 3meals a day but feel hungry for large parts of the day you are unlikely to stick to it longer term. In terms of gaining muscle, for me frequency becomes more important, you want a steady stream of protein available for your muscles to use throughout the day to repair and build, 6-7 meals is optimum for this BUT 3 meals can work just as well albeit to me – not optimum. Less than 3 meals a day meals that you are leaving your body without essential building nutrients for long periods – would not recommend for building muscle.
- Timing of Meals – Fasted mornings, no carbs after 6 etc. all BS. The timing of the meals is up to you and what suits you best. If you have a higher number of meals it’s easier to space them out evenly. Some people remove breakfast and go for later meals, that’s fine. The one thing I would focus on is ensuring that you are fuelled around your training – light meal before and light meal afterwards is best for progression.
- Prep Time of Meals – Something that I feel clients can really struggle with. On top of training time, cardio time and all of these new meals I’m eating you mean I have to prep them too? It can be time consuming when you first start of if you have massive variety in your meals day to day. Batching is the best way to save time (i.e. cook 2-3days of meals at once). To be honest I don’t like reheating food after that long so I do a more mini batch daily. When cooking my dinner in the evening I also cook tomorrows lunches – and repeat. However the choice is yours, if you’re a foodie and enjoy cooking spend as long as you like, if it feels like more of a chore find ways to simplify and batch meal cooking together.
- Cost of Meals – To most peoples surprise, you rarely save money when you start eating right. Good food can be more expensive but look for good cheap protein sources rather than more expensive ones. Chicken and Eggs are cheap and great. Think 5% steak mince rather than Fillet, Basa rather than cod, etc. Buy only veg that you will use. Large packs of rice rather than individual. Good Food is often expensive and try to get a plan that suits the general selling portions of the product – some coaches do not pay any attention to this and it can be frustrating and expensive for clients. Example – 220g of Lean Steak when the standard pack sizing is 200g.
- Quality Sleep – This is essential. Not sleeping enough now regardless of you age will cost you later in life. You need to get enough sleep every night!
- Bed / Wake Time – Without getting into Circadian Rhythm, you should find a bed and wake time that works for you inline with minimum sleep duration targets. Aiming for 8 hours consistently is where you need to be. Its weird for me in that the more I train, the less sleep I tend to need but even if your not sleeping you need to give yourself at least 8 hours of sleep opportunity.
- Naps – Napping is great if you can pull it off. It’s also a great way to compensate for lack for full sleep, although less effective. If you need a little nap then go for it, I often nap before training if I train in the evening and it works well!
- Goal Setting – Setting goals is the most important thing that you can do. If you’re not working towards your own goal, you are working towards someone else’s. Think about that statement in every aspect of your life.
- Who you Tell – This is really up to you. Most people have both public and private goals or goals that start private and with confident become more and more public. It’s really up to you as a person. Some people thrive on announcing a goal to everyone which creates a pressure to achieve it which they thrive on. Others like to be private and work under the radar. It’s up to you, don’t feel pressure by social media or otherwise.
- Time to Achieve – Goals are goals and if it is a true goal then it can be timeless. Achieving good health and fitness should always be timeless. Often people make a mistake of setting a time bound goal with no idea if its physically possible and then get frustrated when they don’t achieve it in the timeframe. Do not mistake this for having no success metrics, a good coach will help you to break your goal down into achievable stepping stones which keep you motivated and push you in the right direction. Final goal achievement can be some way out in the future or you may achieve it more easily than you first thought and now have bigger goals.
- How to Achieve – Once you know what you want to do, there are usually many many ways to achieve it. If one method is not working then try another, in health and fitness perhaps try a new coach. But do not give up on your goal because the how is not working for you.
- Number of Goals – I hope you have more than one. There is no limit to the number of goals that you want to set yourself but try to understand your capacity, it’s better to do 1-2 things well rather than trying to split yourself across 10 things. Prioritise and execute.
Agile Body Program