FitSarah’s formula for results

My equation for fitness is:

This is exactly how I train my clients and build up my boot camp workouts. I keep it simple doing classic resistance training exercises that are tried and true. Many people tend to jump from one type of training to the other hoping that each new things will be the magic training style that will suddenly change their body into the perfect shape. The problem with this is that there is no perfect training style alone that will do the work of building your body to the shape you desire. Its the second element of the formula that needs to be in place….INTENSITY! I cannot stress enough that intensity is the alpha omega of how well your training plan is going to work for you. We in the fitness industry have an expression for gauging your intensity and if you can or should give more. Its called Rate of Perceived Exertion. We rate your exertion level on a scale from 1-10. If you are doing a workout and would be rated at a 4-6 then you are not going to get the results you want no matter what you are doing, unless of course its low to medium intensity cardio which should not be your main form of training to get fit or lose weight.

One of the reasons I believe yoga, pilates and barre method workouts are so popular with people is because the rate of perceived exertion of most everyone doing these types of workouts is not above a 6 or 7. You are getting possibly a burn going on but you are not burning fat or building muscle mass which will be giving you the after burn affect that elevates your metabolism and keeps you burning fat for 48 hours after your workout is done. In the same way, if you go to the gym and lift weights with low intensity you will not be getting the results you are looking for either. Whatever you are doing, you must have a high intensity and include resistance training.

Passion for what you do is what is going to keep you going and is the last part of the equation. Working out and eating right is not always exciting. I do this for a living and have days when I would much rather eat a piece of chocolate cake and lay on the couch instead of eating a chicken breast with broccoli and going to the gym. I also have days at the gym when I have to dig extremely deep to get the intensity I know is required. This is one of the reasons why I say “every trainer needs a trainer.” It always helps to have someone telling you what to do or watching you while you do your workout. Never underestimate the power of performance anxiety. Just someone watching you will make you give that little extra that you need to reach the next intensity level.

Keep up the intensity of your workout, including resistance training several times a week and do it with a passion for fitness and healthy living and see the results come.


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