4 Points for a Unfriendly Fitness Schedule

After all these years of training, I have realised there are training principles we have to abide by which must be followed to bring successful results to my clients.

Sometimes life does get in the way and we cant have a perfect schedule of training and diet. So here are things I have found that have worked with me and my clients.

1) Mini Training sessions:- If the 30 minutes or one hour program does not suit you then find a training pattern that does. I found that 'mini' trainings throughout the day work well. What does this mean? Do shorter, stimulating exercises throughout the day. This undoubtedly will lead to more work meaning more muscles to work and more energy expenditure.

2) Diet Strategies: I usually am not one to go with a 'eat this, dont eat this' approach. However what I do suggest and strongly advocate is finding the right diet strategy. Sometimes we have to re-evaluate our diets to suit our lifestyle. For example, if a client has a job where they are more actively involved, they would need more energy. If there are clients who have a more mentally activity and less physical movement, I definitely wouldnt recommend eating excessive calorie dense foods.

3) Exercise Selection: If we are with mini training sessions, the right exercises are vital. It does not make sense to say 'Walk for 5 minutes up and down the corridor' when you have 20 kgs to lose in a hurry. That might get a blood circulation going but its not going to be enough to crank up enough energy to challenge the body and muscle of any kind. We need exercises that

• Will challenge your entire body in about 10 - 15 reps.
• Thats doable in about 5-7 minutes.
• Thats safe movement and will limit fatigue.

4) Use events of the day: Find things in your daily routine and use those to your advantage. Taking a common example of walking - it is often suggested that if you can walk somewhere walk. Like take the stairs instead of the elevator. However if its for a distance, think about keeping a smaller backpack with you that you can load up with some heavier weight. If you strap that on and walk you now have an additional weight and your simple walk suddenly became more intense.

Of course these points are so simple we don't really think it will help until we actually do them. So here is my recommendation - Start. After this deal with the details as they present themselves.

This is based on High Frequency Training but also taking into consideration the lifestyle of a client. If the client is working heavily at a desk job, works nights and also has family commitments, I know they are going to struggle sticking to a 30 minute training plan.

I have practiced this myself and found they work. I have also tried them on my clients and they have been having good results. These points can crash nearly any reason that you have for not being able to have an exercise plan and a diet strategy going for you.