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#330 How to Create Your Own Workout Program

There are three reasons for experiencing a lack of results at the gym, and they have almost nothing to do with willpower, procrastination, or hard work.   Yes, those are all important but, by far, they are not the most significant reason you fail to get the results you want.   The most significant reason is that your strategy is not compatible with your goals.   What does that mean in plain English? It means that, for the most part, you're not doing the things that will get you the result you want.   No matter how much scientific data, anecdotal evidence, and even personal experience show you, the widespread consensus still is that cardio produces weight loss, and to tone, you need to do low weight, high reps.   The second reason is the lack of consistent intensity. Your body adapts to the stress you place on it. Most people, when joining a gym, experience great results but then plateau and never improve. The improvement occurs because your body gets used to what you're doing. If you want to keep improving, you need to change what you're doing and the rate and intensity at which you're doing it.   And the third, which is closely related to the second, is periodization. Periodization means changing your tempo, exercises, and volume to both allow for adaptation, but also avoid a long term plateau.   Yes of course, a coach or a great gym will be able to provide all this for you. However what if you don't live close to a great gym or can't afford to go? What can you do?   What We Covered
  • An overview of general physiology, the importance of diet and the training effect.
  • How does a lack of structure, intensity, and periodization negatively affect you?
  • What a good program looks like and the necessary features for it's success.
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