The Keys To A Successful Workout Plan
Here at Reebok CrossFit Glevum, we don’t believe in and prescribe any “fad diets” or “quick fixes”. Instead we adopt the key concepts which are essential to fat loss and muscle gain including set out by eating real food and training regularly. We know that to improve fitness it takes dedication and discipline, but that is what we as coaches are here for, to guide, encourage and hold members accountable.
Although we know that there is no one-size-fits-all answer to reaching optimal fitness, we have a few principles that can help everyone achieve the results they truly desire. It begins with understanding the results you want and then accepting that what you’re currently doing isn’t working – or isn’t working anymore. Meeting with a coach might the catalyst to figuring out how to move in the right direction, and then developing a plan that includes all of the elements needed for any effective training plan.
The road to results start with your nutrition.
Exercise is only one piece of the puzzle when getting fit. What is more important is how you fuel your body. Everyone is individual, and everyone’s nutrition requirements are different. We as coaches can help individuals determine the correct balance of macronutrients (proteins, carbohydrates and fats) they should be eating based on where they’re at and where they might want to be heading. It’s crucial to understand that as our fitness journey progresses, so does our nutritional needs. Our coaches are trained and ready to help members identify what their nutrient goals should be, and to reevaluate on a regular basis.
It’s important to identify your weakness.
And then focus on these! If you make a habit to only train when the workouts suit your strengths then you shall only get the results you have so far achieved. We’re not trying to tell you to avoid the workouts you love because you should enjoy your training, but also make time to focus on what you have and might be avoiding.
Do you need help identifying your weaknesses? What movements do you tend to avoid or dislike? These tend to be a sign of something you need to work on. Speak to us as coaches for more help on how to identify your individual areas of weakness.
Take the time to appreciate the small improvements.
Remember fitness is a lifetime journey and it should be something you are continually working on. So stop getting caught up in the big end goal whether it’s the overall amount of weight you want to lose, or big increase in weight you might want to lift. Set these goals, but then create small, incremental and attainable checkpoints. Make your focus to progress each training session on your previous one. This could mean adding 1.25kg plates each time you come to deadlift, or being able to do the same weight but for more reps. Be sure to keep track, it’s important to follow your progress and know where to start next time.
Stop training to failure.
We know for sure it’s not sustainable to train every single day to your absolute maximum. Soreness and fatigue should never be an indicator of a good or bad workout. And, just because you can do a workout RX it doesn’t necessarily mean you always should… In fact, sometimes to achieve the desired stimulus of a workout, it can be more beneficial to do a completely different weight than is prescribed. If you are unsure on what the stimulus of a workout should be, ask your coach!
To look great and feel amazing you need to prioritise constant progress as well as your recovery. Focus on how you feel and changes will then follow. A few things that are more important than going to your max every day can include:
- How you look in the mirror.
- How you’re sleeping.
- How your energy levels are throughout the day.
- How you are performing in your workouts.
Your body was and is built for some form of activity everyday. If you’re exhausted or too sore to train with intensity, you’re not doing yourself any good in the long run.
Find a balance of weight training and aerobic work. We know by now that in order to improve body composition (loose body fat, or add muscle) you must lift weights and also perform some amount of cardio. Where people tend to falter is by incorporating cardiovascular work regularly and often. Having a well developed aerobic system is a great thing (aids fat loss, muscle gain, improves health, builds better performance). With a bigger and stronger aerobic base you’ll be able to stay fresh for longer, meaning that intensity in workouts can stay higher for longer. Keep in mind that by exposing yourself to 1-2 lighter cardio sessions is enough to have an impact on your overall training.
Members can set up a goals meeting with their coach to discuss progress and adjust goals at any point during their training journey.