I hear some fitness organizations boast that they “never have their clients do the same workout twice,” while other reputable organizations promote using periodization training to create adaptation in the body, followed by the shock of change in the next phase. I get confused over which method is better, or if it’s a combination of the two ideas that works best.
Are you asking what is the most effective way to change one’s body composition?
One has to question what is being lost, muscle or fat?
Of the objective is to change body composition by reducing the amount of adipose tissue, then one would need to increase the amount of resistance training they would be engaging in, in addition to engaging in some aerobic training.
It is rather difficult to say what is “best” when one doesn’t know who the subject is. What is best is subject to one’s level of conditioning.
Diet is the fastest way to lose weight as you know. But of course increasing your client’s muscle mass is crucial to help increase his/her metabolic rate and change body composition as mentioned above.
I completely understand you’re confused with whether your client should follow a set routine for a certain number of weeks, then change it up to shock the body out of plateauing. Or, should you just constantly do a different workout. It depends on a couple of factors:
1. How well do you know your client’s body? If you don’t know him/her well or they’re not at a high fitness level, then it might be better to let them adapt to a set program for 6 – 10 weeks (depending on how many times they workout), then move up to the next level for the next phase and so on.
2. How advanced are they? Someone who is very fit adapts very quickly and this type of person would benefit from a workout that changes all the time. This prevents plateauing AND boredom.
3. I find HIIT intervals work best in either scenario. My clients run the gamut of fitness levels and most of them enjoy the Tabata method. HIIT training tends to reap the fastest results in the shortest amount of time.
I like cross training and periodization also interval training. Changing the heart rate and resistance is good. Also weight training and cardio along with flexibility and muscle endurance training ( calisthenics). The key is firing as many muscles as possible. You should try to convert as many muscles to type llx twitch muscles which burn more fat and are the most efficient form of muscle in the human body. Nutrition is also key eating 65 percent carbs(whole grains, low in the glycemic index), 15 percent protein(1.5 to 2.0 grams per kilogram of body weight) and 20 percent of good fats ( olive oil, sunflower seeds, nuts etc.) what I line the most is having a personal trainer that can write you a prescription based on your goals and adapting the workout each week.
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Hi Rita. I think that within your question you have your answer. In my opinion, what works BEST is what works best for your particular client. I think that too often we as trainers are always looking for the best single methodology when in fact using a combination of methods, approaches, programs, tactics or whatever is probably BEST. We should not be afraid to mix things up and to challenge ourselves as trainers as well as our clients by utilizing a variety of techniques.
In the end, it’s the combination of aerobic exercise, resistance training, and proper diet that will work. The “HOW” you get your client to reach their specific goals using these three components need not follow only one approach.
I hope that this helps.