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.
What has worked well for my weight loss clients is a combination of 3 components:
1) Weight training
Get them constantly moving. Instead of putting them on a machine, keep them on their feet. Incorporate active rest like speed skaters in between muscle parts. For beginners who works out with me twice or three times a week I would do a full body training. Once they are more conditioned you can start splitting upper and lower body parts.
I make sure that they start off building an aerobic base. Once they can do 30minutes of steady state cardio, being able to do high intensity interval training (HIIT) will speed up their weight loss process. There are a lot of benefits in HIIT that you should research up. And I recommend that they do cardio about 3 times a week.
3) Healthy eating (caloric deficit) – not part of your question, so I don’t think I’d need to explain this.
Hope this helps.
In best health,
The most effective way to lose weight (or more accurately fat) is to use a variety of methods. Strength training is important because an increase in muscle mass will produce an increase in metabolism. Ideally, it’s best to work all the muscle groups, but if your client really isn’t in to weight training, you can focus on the larger muscles of the back and legs to get the most bang for your buck.
Nutrition is obviously important as is the client’s eating habits. You’d be amazed that people eat for a variety of reasons, not simply because they’re hungry. Teaching a client to pay attention to their body and eat only when their body is telling them to eat is vital.
Aerobic exercise is an important component as well.
An often overlooked issue that can contribute to weight gain and makes losing weight more difficult is stress. If your client has chronic stress (not acute stress) that should be addressed.
Now . . . to answer your question more precisely, it is not necessary to keep every exercise new and never allow your client to do the same exercises. I don’t think either method is better though. Some clients do get bored more easily than others, so in those cases, changing things up frequently may be a good idea.
/Agree with most above top posts.
Best training method is any training method- as long as it is applied intelligently and includes both nutritional and workout plans.
Id argue against a “one size fits all”, but sometimes it can work. Try using different methods for people. If they don’t see results simply change it up.
According to current research, undulating periodization i.e. changing your training/workouts in some shape form or fashion on a daily basis has been shown to be superior for optimal gains over traditional linear periodization i.e. weekly or monthly changes.
J Strength Cond Res. 2009 Dec;23(9):2437-42.