Believe it or not, a lot of my clients both in person and over the phone are people who are already exercising regularly but are NOT seeing results. One of my favorite clients above, Michael Schapa, was one of those very diligent people who exercised 4-5 times a week consistently. But he wasn’t seeing any results in terms of muscle building, increasing metabolism or weight loss.
” I have lost 28 pounds so far and muscles galore at age 67!”
Click above to watch his recent video testimonial and this is also what he had to say a few months back:
“There is no doubt that I could not have achieved the weight loss without J.J’s relentless innovative and ever changing exercise program. J.J.’s routines are highly effective as well as being sensitive not to aggravate old injuries. Consequently I had the gain with no pain. J.J actually listens to my joints for any creeks and squeaks to make sure that no injuries are being developed.
On top of being extremely knowledgeable in the field of physical fitness, she also has a great personality. She knows how to motivate and encourage moving on to ever more advanced routines. I found her next-day follow ups to be very helpful in judging how effective the workout was. Put all this together, assures me that I am in very good hands indeed. In short, she is a keeper.” Dr. Michael Schapa
I decided to dedicate on section of this newsletter to all of you out there who are already exercising often but not seeing results. I am going to explain the principle I use and hope you will apply it to your workouts as well.
It’s called the FITT Principle: Frequency, Intensity, Time and Type.
Frequency: The number of days or workout sessions- for example I did 2 in one day last week. In the morning I did legs and some cardio and at night I went dancing. That counts as 2 sessions towards frequency.
Intensity: The level at which you are working. We use both RPE (Rate of Perceived Exertion) and heart rate. Our RPE scale is 1-10, 1 = being on the couch resting and 10= the hardest you could ever work and almost collapse. You will rate the RPE as well as log the heart rate information. THRZ (Target Heart Rate Zone) will also be KEY in seeing your fitness level improve and making your exercise time efficient.
Time: The duration of the exercise.
Type: Walking, running, biking, resistance training, etc…..
You can apply this principle to both resistance and cardio training, but please make separate graphs for each.
Here is an example of an 8 week plan or record:
F. I. T. T
|1.||2 times||7- AVHR 135||30 min||walking|
|2||2-3 times||7- AVHR 140||30 min||walking|
|3||3 times||8- AVHR 150||30 min||Walk/jog|
|4.||3 times||8-AVHR 155||35 min||rollerblading|
F. I. T. T
|5.||3 times||8 AVHR 155||30 min||Jogging|
|6||4 times||7 AVHR 145||60 min||Dancing|
|7||4 times||7 AVHR 145||45 min||Biking|
|8.||2 times||9- AVHR 170||45 min||Running|
I would like you to create 2 charts and fill in the first lines with what you are doing NOW. How long have you been doing the same thing? Is it still working? If the answers are, “too long” and “ no”, then figure out which of the FITT principles you could adjust. I would recommend adjusting 1-2, NOT all 4.
Do this for your resistance training as well to see why you might not be experiencing the same results as you may have when you started.
Just because you exercise regularly doesn’t mean you are getting the most out of it- or even doing what is best for you to make the changes you seek!
I’d love to help- so let me know if you could use some tweaking!