  Today I listened to an archived broadcast of Dave DePew's Fitness and Nutrition hour. A friend/co-worker of mine from my days at BG, Doug Jackson, and now co-author of a new fitness book, "The Power of Champions," sent me the link to enjoy this broadcast. What I would like to write about are the top training secrets of fitness professionals. This list was given on the show, but I would like to expand a little bit more for anyone who might read this blog. #1. Periodization. Periodization is a fancy fitness word for planning. If you plan out your workouts for a week, you are planning what is called a microcycle of a periodization schedule.
This is where we find our training splits: Back and biceps, chest and triceps, shoulders, legs, abdominals all trained on different days. It is a wonderful thing to plan out weekly workouts to have efficiency and moreover active recovery in your workouts. However, while some people might plan out their weekly workouts, they do not look at a bigger picture. The bigger picture in periodization is called a meso or macrocycle. Depending on the length. A mesocycle might last a few weeks to a month or so, while a macrocycle might last 6 month to a year.
Why it's so important to look at the bigger picture is due to our next item on the list: #2. Goals. More importantly to have S.M.A.R.T goals. A lot of people come to me and say, hey Brandi I want to lose 20 pounds in about six weeks and have abs like Britney Spears. I think then my eyes bug out of my head. Sure, they have a goal, but it's a goal that they won't achieve and will most likely make them give up on exercise. So let's make this a S.M.A.R.T goal. S=specific: This is our what, when, where, why and how. First off understand that 1-2 pounds of weight loss a week is considered safe. Next, you have to set up a workout plan that you can stick with. For most people working out six days a week is not going to happen. Lastly, have a good reason why you want to do this...hint, it shouldn't be just to look good in a bikini.
So, to make this goal specific let's stick with the 20 pounds. But instead of 6 weeks, let's aim for 12 weeks, or 3 months. Then the person needs to set up a workout plan that's finds them in the gym 3 times a week working on cardiovascular exercise for 30 minutes every session, and strength training exercises for at least 20 minutes every other session. M=measurable: This is easy enough. You can surely measure 20 pounds on a scale and moreover, any weight loss can be measured on how your clothes fit.
A=attainable: Can you do this...safely? This is why it's important to plan for a weight loss of 1-2 pound a week. It's also important to look at your body type. There are three body types: ectomorph(willowly), mesomorph(muscular), and endomorph(curvy). If your body type is something like a meso-endo combination, you are never going to look like a supermodel because your body is just not built that way. It's so important to know what you and your body is capable of. R=reasonable: This means you can't possibly work out 7 days a week for 3 hours a day.
It means you can lose 20 pounds in 6 weeks. You have to be reasonable with yourself and not look for a quick fix. T=timely: set a time goal...that again meet the rest of our acronym. So, our goal before is to lose 20 pounds in 6 week and have abs like Britney. After? To lose 20 pounds in 12 weeks by planning and doing a workouts that contain cardiovascular and strength training exercises for a combined time of 50 minutes 3 days a week.
Note, I didn't mention Britney because you do not ever want to compare yourself to someone else. You always want to be in the best shape for YOU! #3. Find out what works and DO IT! So if you do not like to run, don't do it. Do what you like, do what works for you and drop all other ideas. #4. Eat like a champion My favorite little story goes a little something like this: Picture yourself as a pile of firewood. When you diet by restricting calories or not eating, fad diets, overexercising etc., you put water on your firelogs. Everyone knows you can't burn a fire with wet logs. Which means you can't burn fat and keep your motor running.
When start doing to right things like eating right, exercising regularly and getting enough fluids, you start to dry out your firelogs. When you dry them out, that's the only time your fire will burn and you will get permanent results. #5. Don't ignore the red flags. If it hurts, don't do it. If you are feeling to tired, you need more rest. You have to know your own body, it's telling you something...LISTEN to it! #6. Have a team approach. Get a trainer, work out with a friend, go visit a nutritionist. Find out all the information you can to make it work for you! Now go get to it! 
