Everything About Working Out
There is a lot of information (and misinformation!) about fitness out there. Everyone wants to see results, but getting there is a different story.
"Who is the best coach for me?"
"What is the best workout?"
"When should I workout?"
"How much do I need to workout?"
"Why do I hit plateaus?"
We are here to answer these questions and demystify fitness so that you can stop wondering and start seeing results.
Let's dive right in.
Who Should I Workout With?
There are so many options out there, it's hard to know what classes to take or which coach to choose. While there are definitely different calibers of trainers out there, it's most important that you find someone you like, that motivates you, and that keeps you consistent. Most methods out there follow the same workout principles (which we'll discuss below!) so there's no one answer for everyone. Any trainer out there promising that their workout is magic, or they have some secret method to success, is bullshitting you. The same stuff works and has always worked. While we hope you'll enjoy working out with us, we know that our method is pretty similar to a lot of other great trainers out there. It's all about who speaks to you. (But of course, we'd love for you to join us here, because we think we're pretty great!)
That being said, be sure to check the qualifications and certifications of your coaches, and how much time they've spent in the industry. New trainers can be awesome (hey, we all were new once!) but the best coaches generally have more experience and knowledge. It's also important that a coach never assumes your goals, always gives you modifications for injuries, and never promotes unsustainable or extreme restrictions to see results. Look out for words like "rapid," "insane," "extreme," and "fast"-- because most real (and healthy) progress takes time. You should also be wary of trainers who recommend products to you because they make money off of them. While it's not bad for trainers to sell products they use and that actually work, be sure to do your research about what they are promoting, especially when they stand to profit from it. That's just good sense for life overall!
What is the Best Workout?
This actually isn't as complicated as people think. While the best workout for you depends entirely on you and your goals, the best workout is the one that you actual DO-- and keep doing.
That's it. A workout could be the most killer, effective workout ever created but if you can't do it consistently, it's worthless to you. If you hate a certain form of exercise, you're less likely to keep at it-- and less likely to see results. It's far less important what kind of workout you do, and more important that you just do something. Anything. Consistently.
That being said, different workouts are best based on your individual goals (again-- if you actually do them consistently!). Let's talk about it.
If you're looking to lose weight, as long as you're moving and burning calories in order to get into calorie deficit, you will lose weight. High intensity interval training (HIIT) is the best way to burn a high number of calories in a short amount of time, with some studies showing people burning up to 450 calories in a 30 minute workout. This is over 100 calories more than steady state cardio, like jogging. Because HIIT is so intense, it revs up your metabolism and gives you the "after-burn" effect, causing you to burn more calories long after the workout is over. HIIT often incorporates strength training, which is another important component of weight loss. Cardio is not the only (or the best!) way to lose weight, and strength training is actually our preferred method for burning fat and gaining muscle at the same time. That muscle will also help you burn more calories 24/7, which just cardio does not do. To sum it up, the keys to losing weight are being in calorie deficit, and HIIT workouts and strength training are the best workouts to help you get there.
If you want to gain muscle, weight-training is what you need to be doing to grow your muscles. Remember, this applies to if you just want to "tone," not bulk, because there's no such thing as toning your muscles! In order to gain muscle, you want to be lifting a moderate to heavy weight for 8-12 reps, for 3-5 sets. If you can do more than 12 reps, pick up a heavier weight! Otherwise your muscles will still burn, but you'll be working the endurance of the muscles, not gaining definition and size. In order to see more muscle definition, you'll need to lower your body fat percentage by being in-- you guessed it!-- calorie deficit. Then the muscles you've gained from weight-training will be able to show through.
If you want to get strong, you want to be lifting a very heavy weight for 5-8 reps, for, with 3-5 warm-up sets at a slightly lighter weight working up to 2-3 working sets at your heaviest weight. Eventually, you can work up to your 1-rep max, or the max amount you can lift for just one set. When doing this, you'll similarly use 3-5 warm-up sets and 2-3 working sets.
If you want to gain endurance, you'll either need to focus on steady state cardio for cardiovascular endurance (mixed in with some interval sprints!), or lifting 12-15 reps for 3-5 sets for muscular endurance. This is a great way to train for a sport, marathon, or event.
If you want to work your explosivity, your workouts should focus on power, plyometrics, throwing, sprinting, bounding, and large muscle movements like squats and deadlifts. This kind of training is often done for shorter periods of time and for a shorter number of reps-- sometimes just 1-5! It's all about getting as much power out of the movement as possible, which can't happen over and over again. This is another place where HIIT training shines, as well as athletic training and sprinting for short periods of time.
If you want to focus on general health, you want to be doing a little of everything so it doesn't get stale, with the exception of super heavy strength training. Lifting a moderate to heavy weight up to 12 reps for muscle mass is recommended for everyone, where as lifting a very heavy weight is more technical and advanced, and not always recommended for the general public. Everyone benefits from working their general strength, endurance, and power; gaining muscle; and increasing their cardiovascular capacity. Not to mention stretching, balance, and stability that is gained from yoga and mobility work. So do a little but of everything! To keep it simple, weight-train 2-3 days a week and do cardio 2-3 days a week, and you'll see results and feel better overall.
When to Workout?
Morning workouts can be great for those that like to workout on an empty stomach. It can make you feel lighter, and more energized for the day. However there is no reason to do fasted workouts, or fasted cardio, unless you prefer it. It is not the secret to fat loss some think it is: You may burn a slightly higher percentage of calories from fat, but less total calories overall. It's not a cure-all for weight loss or fat loss. Remember, if you're not in calorie deficit, you won't lose weight or burn fat anyways. But if you like to workout in the mornings, there's no reason not to.
Afternoon workouts are often very effective, because by then you've had some food and your energy levels are higher, meaning workouts will generally be more intense. Intensity is the key to the most effective workouts, as you'll be able to burn more calories. If you're dragging in the morning, afternoon workouts may be for you. It can also help give you a midday boost when you might be feeling a little tired.
Evening workouts are harder to do because it's easier for life to happen or excuses to come up and not get your workout in. You may also find that you're "wired" and have a harder time sleeping. But, overall, it's up to you. Workout when you can. Just getting it in is the most important part. While there are pros and cons to each part of the day, overall it's pretty inconsequential to your overall progress. Just do it!
How Much to Workout?
Working out regularly is important. So is rest. It's recommended to take 1-2 rest days a week where you go for a walk or stretch in order to recover. While you can lift weights on all of those other days, you want to alternate which body parts you focus on and give your muscles at least 48 muscles to rest before working that same muscle group again. As long as you alternate between upper body and lower body workouts, your muscles will have time to rest. It's also recommended to give your body time to rest and recover in between HIIT workouts and not be wearing your body into the ground. While there's no hard and fast rule, we suggest 2-3 HIIT workouts a week with recovery, stretching, and more targeted weight-lifting work on the other days.
Why do I Hit Plateaus?
Plateaus are a fitness frustration as old as fitness itself! They happen, and they happen to everyone. The key to avoiding plateaus is variety. The body is highly adaptable and responds to the specific stimulus you put on it. If you're training the exact same way all the time, with the same weights and reps and sets, you will hit a plateau. If you run at the same pace all the time, you will hit a plateau. You have to mix it up, and you have to challenge yourself. If you aren't challenging yourself, eventually you will stop seeing progress. In addition to that, you have to be specific in your training. If you want endurance gains, you have to train for that. If you want strength, you have to train for that. And so on. Not being specific enough in your training can disrupt your progress.
Some people workout for 2-3 months in the endurance range, 2-3 months in the muscle gain range, 2-3 months in the strength or power range, and then spend 2-3 months doing more "baseline" work to recover and get ready for another cycle. But you don't even have to do all of that! Just make sure you are consistently adding weights or reps based on what your goals are, challenging yourself to move faster, and switching up the kinds of workouts you do.
Conclusion
While the ins and outs of working out depend on your goals, the most important key to how you workout is that you actually do it, and do it consistently. Be sure to be working with the weight and rep scheme that best fits your goals, mix up your workouts, give your body time to rest, and stay consistent.
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Fire + Voice coaches people on-the-go on how to overcome busy days, yo-yo diets, and unsustainable fitness fads in order to stay fit from anywhere in the world-- and live a life of freedom rather than restrictions-- through online personal training, yoga, life coaching, and global retreats. We show our clients how to be fit and free. Most importantly, we give each client the tools they need to reclaim their body and life.