How Often Do You Train?

How often should you train or workout?  There has to be a perfect number to see the results that you want, doesn’t there?

Not necessarily, as it all depends on how you’re training and how well you recover after training sessions.  Some bounce back quicker than others, posskbly due to their nutrition plan, sleep patterns, or sleep.  Then there are others that need two or more days between sessions to be ready. 
The point is, what is good for one person in terms of “how often,” may be detrimental for another person.  Similarly, what one does for their nutrition plan may not work for you either. That’s why you’re and individual with individualized needs and goals. 
*This is also why the programs at AMP are all individualized*

A common question I get asked is:
“Well how often do you work out or what do you do”. 

Being that I’m in semi-good shape, the thought process is that I’m going to say: “Oh, I train every day for at least 2 hours.”

The reality is that, depending on the week, I may get in 2 sessions that week, most of the time I get 3 days, and sometimes I hit 4.  Rarely, if ever do I get up to 5 or more. That’s probably my max.

My program is pretty well laid out although it may vary a little bit depending on how my body feels.  Typically I will have a squat day, an upper body day, and a deadlift day, each with accessory and/or conditioning exercises to compliment my goal of that particular day. 
If a 4th day is able to be worked in, it usually consists of conditioning exercises like rowing, jump roping, or working with the sled. 

You don’t need to work out every day. In fact I wouldn’t recommend training hard every day. The most important thing to remember is that you don’t make progress during your training.  The progress, the results, come from what you do at home, what you do to recover. 

If you’re not reaching your goals, maybe it’s time to take a step back from how often you exercise and look at the quality of your training along with analyzing your sleep, stress management, and nutrition habits.  

Two Take-aways
“Quality, not Quanitiy.”
“More is not better, better is better.”

AMP Articles of the Week

The number one question on everyone’s mind is how to lose fat.  It’s pretty much a goal of the majority of people exercising.  The problem is, most likely, you are not doing what you should be doing to get to your goals.  

  • Eating Enough!! -Yes you can eat too little to lose weight. It is possible.  If you’re eating 1,200 calories or less, your weight is not going anywhere unless you weigh under 120lbs.  
  • Cutting out SUGAR!! – We’ve said this a lot.  Try it.  Try it for 2-4 weeks.  No added sugar.
  • Increase Protein & Fat in your Nutrition –  Just do it.
  • Cut back on the Cardio
  • Lift some heavy ass weight
If that didn’t break it down for you, here’s a simple formula:
(Adequate NEPA/NEAT) + (Adequate + Appropriate Muscle Training) + (Adequate vs Appropriate – Excessive Cardiovascular Training) + (De-stressing your life + Adequate Quality Sleep) + (Adequate but Appropriate Goal Based Nutrition) = FAT LOSS
Take a look at this 4 part series to find out more about the formula.  Pretty much it means add your non-exercise activities, mix in resistance training, a little bit of cardio, a lot of stress relief and sleep and nutrition.  Then you’ll see some gainz.

A great guide to the ins and outs of DOMS or delayed onset muscle soreness.  That soreness you feel is what you usually aim for, but its usually the sign of a new stimulus and less so from a kick ass workout.  
We all get sick.  It happens.  The question is, should you exercise or train when you are sick.  The answer is yes and no.  It really depends on your symptoms, how you are feeling, your energy levels, and how long you’ve been sick.  Sometimes grinding through a session while sick can be a bad thing.

Motivational Monday

“What on earth would make someone a non-learner? Everyone is born with an intense drive to learn. Infants stretch their skills daily. Not just ordinary skills, but the most difficult tasks of a lifetime, like learning to walk and talk. They never decide it’s too hard or not worth the effort. Babies don’t worry about making mistakes or humiliating themselves. They walk, they fall, they get up. They just barge forward.
What could put an end to this exuberant learning?
The fixed mindset. As soon as children become able to evaluate themselves, some of them become afraid of challenges. They become afraid of not being smart. I have studied thousands of people from preschoolers on, and it’s breathtaking how many reject an opportunity to learn.”
― Carol S. DweckMindset: The New Psychology Of Success

Are you stuck in a fixed mindset?  
Are you fighting progress because you are afraid to fail?  
What challenges are you running away from?  

We often get stuck because we are hard wired with behavior patterns.  Re-wire your brain, go after something more important to you than quitting, than jumping off the wagon into unhealthy patterns.  You have control over them.  It’s all about mindset!!
Don’t be scared of the challenges that are in front of you, attack them head on, because every time you fail, you give yourself a chance to learn and to grow.

AMP’s Articles of the Week

Fitness and pursuing health should be a life long process, not something short term, or pursued when you feel like it.  Taking a short term approach means your missing the point entirely.  Enjoy the journey, fall in love with the process.  Nothing is going to come instantly and it takes consistency over the long haul.  Trying to hop from one thing to another is going to lead you in circles and drive you insane.  Don’t try to be perfect, instead look at every day as practice leading up to the next day then the next.  There will be days that you struggle, but just because you struggle doesn’t mean you fail.  It means opportunity to learn and to grow.

Are you still searching for that secret ingredient that will lead you to success?  That secret program, that secret nutrition plan that will enable you to see results?  Yea?

The truth is, there is no secret ingredient (bonus points if you get the Kung-Fu Panda reference).  The real secret? To find something that produces results and enjoyment.  

Fad diets will always pop up.  As long as there are people out there in search of the next best thing, there will be “fitness & health” people that will cater to them, feeding them garbage that they think will work.  What happens in the end?  A fad diet runs its course, you rebound, and go in search of the next thing.  Most, if not all demonize one or more nutrients, promise magical results, and throw in some ridiculous rules that have no basis in anything.  Avoid falling prey to these 14 diets.

AMP’s Articles of the Week

The most successful people when it comes to getting healthier and in better shape are the ones that are consistent with their nutrition plan and their exercise program.  Consistency!!  How many times have you heard us say that?  Where most people struggle is having a mindset that doesn’t mesh well with consistency.
Here are 6 reasons why you’re mindset might be holding you back.  Pssst #1 & #2 are doozies and probably are the biggest two in the group.
6 Reasons– Jill Coleman

Running isn’t awful.  But when you put all your eggs in the “running basket” to lose weight, you’re missing out on a lot of other types of training.  If you enjoy running, go right ahead and do it, but relying on it solely for losing weight is a up hill battle.  Take it from me.  I trained for 3 marathons and actually ended up gaining some weight.  Mixing up your program with interval training, resistance training, and occasionally endurance training.  You want to make sure you hit all 3.
Run Less to Lose Weight

Speaking of Cardio, why are you doing the cardio exercises you are?  It comes down to low intensity vs high intensity.  This is a great article outlining the debate between the two and makes cases for both.  Focusing on high intensity exercises like sprints can increase your work capacity, your metabolism, and therefore help you lose fat.  With low intensity, your body can gradually adapt to how many calories you burn.  One week you may burn 200 calories doing 30 minutes of running, but the next week it may be down to say 175.  The body is very efficient at holding onto energy.  It does not like giving it up easily.  So the more you do, the more you need later on to get the same adaptation.
Cardio Fat Loss Plan

There is no perfect diet.  Lets just end the debate.  The perfect diet is the one that works for you, the one that you can enjoy, and the one you can sustain for the rest of your life.  Not one that is filled with quick fixes, or one that demonizes a certain nutrient, or one that requires you to drink just juice.  It might take time to find a balance between what you enjoy and what works, but it’ll make you less crazy.
Perfect Diet??