by Todd ‘Oly’ Olsen, posted 10 January 2014
According to Fitness Magazine, “Of the 120 million Americans who ring in the New Year with a resolution, 36% ditch their vows by the end of January.”
As a personal trainer, this statistic is consistent with what I see in the gym. Even though there is an influx of new members after New Year’s Day, they disappear rather quickly. Furthermore, that 36% climbs much higher by the end of February.
The exodus from the gym after a couple of months into the New Year is caused by several factors but most people lose interest when they feel that the results they are getting aren’t worth the effort. But, believe it or not, most people don’t know what they really want when they come to the gym.
Whether it’s weight loss, strength gain, bigger arms, better abs, etc. what most everyone wants is overall better health. To attain this you must gain muscle, keep the heart and lungs healthy and maintain a healthy body fat percentage.
More Muscle, Less Fat
The best way to achieve overall better health is to train for strength and here is why: muscle is our main fat burning mechanism. The more muscle you have, the less fat you have.
The best way to gain muscle is to get stronger. The best way to get stronger is barbell training. According to Mark Rippetoe, in his book Starting Strength, “Barbells, and the primary exercises we use them to do, are far superior to any other training tools that have ever been devised.”
Adding to the benefits of barbell training is the fact that training with them is also the best way to measure strength. This is very important to note, especially for people with fitness resolutions. If you have a way to measure your progress, you will be more likely to continue toward your goal of better health.
The primary exercises mentioned above in the quote are the squat, dead lift, bench press and overhead press. They are the best exercises, or ‘lifts,’ because they are compound movements involving more than one joint, more than one muscle group, and can be programmed for progress infinitely.
Hard Work for Short Periods
When considering cardio exercise, studies show that using cardio equipment for 45 minutes, or any prolonged period more than 20 minutes, usually means training is being done at a ‘steady state’ (not working very hard).
This kind of workout causes stress to the body which we actually want with training. However, the muscles can adapt to this continued low intensity stress rather quickly, and over a prolonged time period the stress can release the hormone cortisol and cause the body to store fat. Since, according to StatisticBrain.com, weight loss is the number one New Year’s resolution, this knowledge should be of great interest.
While steady state exercise may have its place, as a personal trainer and strength coach, I always recommend interval training as part of cardio work. Intervals demand hard work for short periods, followed by a short rest, then repeat for a prescribed time period – such as 30 seconds hard work with 90 seconds rest over 20 minutes.
Stick With Those Resolutions
So, what do you do to keep fitness resolutions? First of all, read up on the subject you are most interested in – ‘Better Health.’ It won’t take long before you start reading about the importance of strength training.
Then, follow the path already outlined: gain muscle by gaining strength. The best way to gain strength is through barbell training. It is highly recommended that you learn barbell strength training from a qualified trainer/coach and then make it the foundation of your fitness program.
After learning the squat, dead lift, bench press and overhead press, a trainer/coach can teach how to program them progressively, for gaining strength and better health.
A trainer/coach can also advise on how to set up interval training to specific cardio requirements. Achieving measurable results, and better health, will make it easier to keep going to the gym and stick with those New Year’s fitness resolutions.
About the Author: Todd ‘Oly’ Olsen is a Certified Personal Trainer, CPR/AED/First Aid Certified, Former Competitive Bodybuilder including a 3rd place finish in the very first Emerald Cup Contest in 1983, with a 15-year career in Professional Wrestling, and a record as one of few Americans inducted into the Slam Sports Canadian Pro Wrestling Hall of Fame. Olsen trains clients at the Fremont Anytime Fitness, and can be contacted at 425/319-0476 or www.toddolyolsen.com
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©2014 Kirby Lindsay. This column is protected by intellectual property laws, including U.S. copyright laws. Reproduction, adaptation or distribution without permission is prohibited.