Can The Same Workout Be Good For Everyone?
The short answer is “not really” but that isn’t what every group trainer, CrossFit®, or box gym wants you to know and certainly not what they want you to think. But the smart ones know better…
Ever wonder how an entire room of individuals can possibly all do the same workout? A twenty-two year old fireman next to a 44 year old deconditioned desk jockey next to a young woman alongside a 40 pounds overweight retired executive… well frankly it is all by the “scaling” of the exercises as all workouts can be adjusted to fit your capabilities. Adjust the angle, lighten the load, trade out the weighted object … common sense but there is an art to the process.
But should all these disparate genders, age groups and mufti-conditioned individuals with different needs and goals, all be doing the same thing?
Are they all benefited equally by the heavy barbell day, the endurance day, the tabata… well even a deconditioned grandpa will feel better if he just moves a bit more but for the majority of the population there is a better way.
If your Body Mass Index (BMI) is over 25 then you likely have a few pounds to lose and are likely a bit deconditioned, but what exercises would be best for you to perform to reach your goals?
If you have very little athletic background and are generally a thin lanky body and find that you are beginning to accumulate a belly, then you probably won’t respond well to high intensity efforts that will further boost your cortisol and possibly cannibalize muscle mass. You should probably be training for strength and hypertrophy mainly or performing high Lactate Threshold rep ranges to boost growth hormone and combat high cortisol. Oh, and turn that TV off at night, it contributes to stress and disrupts deep sleep cycles increasing cortisol and further reducing growth hormone and testosterone activity.
If you are female and finding your lower body is beginning to pull that favorite pair of pants a tad bit tighter than you planned then you likely won’t respond well to 5-10 rep type training, unless of course you are accumulating fat deposits around the triceps as well, then you may be best off performing Density Based Training…
Got the muffin top going? Power lift and body-build until the sun rises and sets but it won’t trim that waist. You have an insulin resistance problem and need Metabolic Resistance Training and a program to reduce insulin spiking.
Never been very overweight, but just can’t make progress on those man-boobs? Aromatization my friend. I hope you aren’t doing 2-5k runs, doing lots of high rep intense work, drinking beer, working with fertilizers and pesticides, eating non-organic berries… and instead are lifting heavy or performing Density Based Training and fueling protein while reducing processed carbohydrates.
Is your program totally random but your needs aren’t? Came in on Monday, Tuesday and Friday and hit every day that had lower body work and missed the upper body and endurance days? Not even sure which you needed more? If your training is this messed up then your time and resources may be getting wasted or at least not optimized.
What about your general nutrition? Should you be Paleo? Low Carb? High Fat? Which fats? Make no mistake about it, we have trained many athletes and the key to a better Fran time isn’t higher reps and low carbs. You need to fuel carbs heavy for that routine, you just need to know the precise moment of when to do this and the best way to prepare for it, progressively. It isn’t just about reducing carbs, it is mostly about carb timing and the right workout that feeds the progression of the glycogen uptake and performance.
The right diagnostic tool coupled with the correct knowledge and as few as 3 different types of training categories can mean the difference between weak results and results that make people ask “What are you doing?”.
Look in the mirror and ask yourself if you like what you see? If you do then don’t stop what you are doing as it is working for you. If you don’t or think there is more to improve upon then maybe a slightly more individual approach is right for you. We got you covered this year!
Not in this category? BMI less than 25? Body Fat composition at 12-15%? But gains are slowing, feeling tired and burnt out? CrossFit® was working really well for awhile but the gains have slowed or plateaued? You need progression similar to what every professional athlete and knowledgeable fitness expert recommends.
Without some sort of assessment and testing mechanism, it is impossible to know what is best for you. The goal of Six Sigma Fitness™ is to not treat you like the lowest common denominator in your group that everyone has to settle for, but to make sure you get what you need when you need it. If what you want is the lowest priced lowest common denominator solution point yourself to the nearest park based bootcamp but it won’t be a Six Sigma Fitness™ Certified Training Center.
Six Sigma Fitness™ is for “Achievers” that want results based programming. Six Sigma Fitness™ wants you to get results, and you won’t find this in typical group programming unless you know how to break out from the pack. We are teaching this methodology and doing what nobody else will be doing and going where others have yet to go. Stay tuned!