You’ve probably read different, very strong opinions, from various people about what you should do when you get to the gym. Oftentimes, they’re telling you there is only ONE way to workout to really get the “results” you want.

That’s simply false.

Truth is, there are many different programs that will help to get you to your goals, regardless of what those goals are, however there are some things that any truly successful programs will have in common: they preach consistency, they’re planned out in phases, and the workouts match the results they promise.

For any program to be successful it’s going to require some consistency on your part, and it should start by telling you that. I’m sure you know this, but there is no magic workout that will miraculously melt away body fat or instantly put 50lbs on to your bench press after just one or two visits to the gym.

I’m confident you understand that, but there are lots of people that fall for the same old 8-min abs, belly blaster machine, saran wrap contraption that promises results just after your very first use. I can confidently promise you those are complete BS.

The truth is it’s going to take time, patience, and serious consistency to achieve any real results, but that consistency is what’s going to make you into a machine, and the more consistent you are the harder it becomes for you to lose the progress you’ve made.

Think of it like building a suit of armor, where every workout you do adds one more chain in said suit of armor you’re building.

Consistency is the most important factor when it comes to getting the results you’re after regardless of whether you want to build muscle, get stronger, or burn body fat, but it’s not the only factor.

Eventually, and this is important, your body will adapt to the workouts. It won’t happen after just one workout, or even just a couple of weeks, but it will happen if you’re doing the same thing day in and day out.

Your body is going to need different stimuluses as you progress, whether it’s changes in exercises, intensity (via weight increases or tempo), or rep and set schemes. This is where any program worth a damn has different phases and training blocks.

Generally, these changes in program happen in 4-6 week intervals, but I’ve seen some successful programs (generally geared towards beginners) have training phases as long as 8 weeks. 

The idea is the phases should change right about when your progress begins to stall, not just as you’re beginning to get good at the exercises prescribed.

The last point I’ll mention, but one that is still very important none the less is that the results the program is promising should actually match the program itself.

For example, if you’re looking to start an exercise program to build a stronger bench press, but the program you’re about to start using doesn’t have you bench pressing and instead has you doing lots of fast paced bodyweight and plyometric workouts at a fast pace, chances are your bench isn’t going to make a ton of progress.

Likewise, if you’re looking to lose weight, but are using a program that has you only doing a couple of exercises at very heavy weights for very few reps and sets, you probably aren’t going to be able to keep your heart rate in the right zone to really maximize the number of calories you’re burning.

I should mention here that the most important factor in fat loss is going to be maintaining a calorie deficit, so if you’re eating less calories than you burn daily, you can still lose weight. That being said, if you’re a beginner and your goal is weight loss, you probably want to make sure maximizing what you do in the gym, so you can afford to eat a decent amount (even while dieting).

There is no one program that is going to get you all the results you want, while putting in hardly any work, that has no adaptations or progressions built in. Keep these things in mind when searching for the right program for your goals and you’ll be on the right track.

To help you out a little, below is a free link to my 8 Week Summer Strength Training for Fatloss program I utilize with a lot of clients who are looking to burn fat, but still enjoy lifting weights. You can download it for free below.

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File Type: xlsx
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