fitness, health, inspiration, motivation

The answer is efficiency.

Improved health, strength and performance are achieved through 1h training, twice a week. According to many studies, training less, hard and smart can have tremendous benefits on health, increasing over-all strength and performance.

After 3 years of hitting gym sometimes even twice a day, while attending school, having a job and other necessities, I decided to incline more to efficient approach. I had a few mentors who got me introduced into bodybuilding and work ethic which kept me resilient. After all, it was Dorian Yates who once said, “working hard but correctly” totally influenced the way I perceived every gym arrival and departure.

His heavy high-intensity work-outs crowned him undisputedly 6 times Mr. Olympia in a row, where he was known for his heavy high intense trainings and extreme muscle mass. Although, I would not call it “correctly” as this might vary from individual to individual, yet he made quite a point there.

The whole idea behind training 2h a week is to bring your body into optimal anabolic state where the body gets more productive, not forgetting proper regeneration. The most important thing to achieve anabolic state is consistency as building strong bodies take time under right procedure. The most efficient process applied, will be the one optimally distributing energy to bring better performance through better health and achieve better regeneration relevant for muscle and strength growth. 

According to the studies, muscle responds best to intense and heavy impulses that lead to better cardiovascular health, stronger bones and lean muscles if nutrient-dense food and enough sleep provided. On the other hand, it creates more mitochondria to provide body with more energy to optimize fat burning competencies.

Full muscle regeneration can take from 3 to 12 days which is why, there is no need to overtrain and risk injuries. The regeneration capacity differs individually but can be further improved and speed-up by active life, stretching, meditations, cold showers, power naps or rich-nutrition foods and natural doping. The other essential is sleeping phase where 7-8h of uninterrupted sleep proved as sufficient.

The other point of the study is to achieve optimal anabolic state through consistency of proper eating and training. Over time, depending on the amount of your efforts and consistency you start  experiencing better work capacity which stands for the amount of work you can perform and recover from. This will further allow training for 1h in a week and still progress!

Accepting the fact, that training hard but correctly can lead to decent fitness results and other health benefits, not just inspired me to carry on with the work but above all, gave me that time. The findings are based on personal experience, scientific studies and winners´ success stories.

All the processes are designed to bring maximal productivity with minimal wasted effort and risks! It also prevents overtraining and injuries when training only twice a week through proper rest. Once you get there, it starts being fun and yes you may!

 

References:

T-nation (2017). The best damn workout for natural lifters (online). Available at: https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters
Tim Meyer, Alexander Ferrauti, Michael Kellmann, Mark Pfeiffer (2016). Regenerationsmanagement im Spitzensport: REGman- Ergebnisse und Handlungsempfehlungen. Bundesinstitut für Sportwissenschaft, Bonn.
Dough Mcguff (2014). Body by Science: A Research Based Program for Strength Training , Bodybuilding, and Complete Fitness in 12 Minutes a Week (NTC Sport/Fitness). McGraw-Hill Education, England.
Thomas Kampitsch, Dr. Christian Zippel (2016). Natural doping, Potenz, Fitness und Gesundheit durch hormonaktive Superfoods. Riva Verlag, München.
Morc Coulson, 2013. The complete guide to personal training. C&C Offset printing Co. Ltd, China.
Philipp Homer Graff, 2016. Power Foods For Champions. Wie Sportler ihre Leistungsgrenzen mit Pflanzen sprengen können. Impressum, München.
Asian Journal of sports medicine, 2012. The effects of music on high-intensity short-term exercise in well trained athletes.
Brad Walker (2013). The Ultimate Guide to Stretching & Flexibility. For all ages, all sports and all fitness levels. Injury fix and the stretching institute, New York.
Hans Eberspächer, 2012. Mentales training. Das Handbuch für Trainer und Sportler. Copress, Germany.
Daniel J. Siegel, 2012. Mindsight. Die neue Wissenschaft der persönlichen Transformation. GGP Media GmbH, Pößneck.
Martin Meadows (2015). Daily Self-Discipline: Everyday Habits and Exercises to Build Self-Discipline and Achieve Your Goals. Meadows Publishing, Schaumburg
Shawn Stevenson (2015). Sleep smarter. 21 essential strategies to sleep your way to a better body, better health and bigger success. Hay house publisher, India.
Philipp Homer Graff (2016). Power Foods for Champions. Wie Sportler ihre Leistungsgrenzen mit Pflanzen sprengen können. Impressum, München, Germany.
Marina Aagaard (2012). Fitness til topform: konkurencefitness og avanceret allround fitness. Aarhus.

1 thought on “The answer is efficiency.”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s