In a world of short-cuts is there really a quick route to getting the body of your dreams?
As always it depends. It will depend on your goals – figure athlete or general health and well-being? Sports athlete or armchair athlete?
I have NEVER seen anyone get results without 5 Hours of exercise a week and 90% compliance with their nutrition.
Five hours may seem daunting at first but this can and should be made up of a variety of methods including weight training, high intensity metabolic training, low intensity training and activity.
Getting this balance and inclusion into your weekly schedule will take time. Quit making excuses. Get off your fat to burn the fat.
So how would you make sure that you are getting enough?
If you are new to the exercise game then ‘transition’ is the name of the game. Build up small steps over time. If your idea of exercise is a forward shift from couch to remote then 3 walks a week would be a good start.
On the other hand if you are seasoned veteran of the gym, knowing the staff by their first name then I would begin with weight training 3 times a week for a total of 3 hours. This will ramp up your metabolism by building muscle. Hormonally it will also bring balance to your body. Your moods, energy, motivation and well being will be dramatically improved.
The best way to do this is to learn a few of the movements that encompass a good weight training programme and work through them, without resting, for 8-12 repetitions at a time. Add weight if you feel you can do more.
In the days in-between your weight training sessions, pop out for a walk or better still perform a high intensity interval session. 2-3 walks of 60 minutes suddenly becomes the holy grail of 5 hours!
Add in taking more active roles with your kids, spouse and friends and you are well on your way.
But what happens if you are really on the quest for something special? I am talking very low body fat scores for males and females and a healthy and balanced body.
Well you had better make sure your nutrition was good 90% of the time. What I mean is that if I gave you a recipe for apple pie and you make rhubarb crumble with it then the plan is no-where near where it should be!
Stick with the rules of good nutrition 90% of the time and do not waiver! Plan for the 10% where you cheat a little.
So, if you plan to eat 5 protein, vegetable and dietary fat based meals 7 days a week that is 35 meals. 10% margin would allow for 4 meals that you either skip or forget one of the elements.
Our nutrition plans have calculated no-rules feeds that actually help you burn fat. However, the devil is in the detail.
This is the most overlooked concept of any health and fitness programme.
It is human nature to bend the rules to suit your own lifestyle. Often taking on a health and fitness programme is uncomfortable. It makes demands on your time, body and mind. But the results are huge.
You have to accept there will be sacrifice.
Unfortunately your exercise habits of 5 hours a week is not going to cut it if dramatic results are what you are looking for.
Alongside this the intensity with which you had train better be right up there.
Most athletes will train for between 10-15 hours a week sometimes twice a day.
Now before I hear you all moaning about how tough this is with kids, work and a life stop reading – this isn’t for you. And this isn’t meant to put you off starting exercising either.
I am just trying to put a touch of realism on this.
Building a lean physique is tough – really tough.
On the other hand, building health is not. The best by-product of getting healthier is becoming leaner! Have you ever seen a healthy fat person? They don’t exist – no matter how much you think dried apricots diced on special K are ‘good for you’.
It boils down to how much you want to do it. You have the same 24 hours as anyone else. What do you do with them?
It also boils down to generating momentum. One new habit leads to another and so on. The giant snowball brings giant rewards.
So start your journey now. Not tomorrow, not Monday (aaaahhhh!!!!! – my pet peeve) – now. In fact what are you doing reading this! Get moving!
How much exercise is enough? My answer to you is this – More than you are probably doing now but enough to start a wee snow-ball.
John Lark is a personal trainer in ireland
