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Peroidization Training. Is It Necesary?? [Ask Mike]

We haven’t had an installment of Ask Mike in a while but here we go with a great question from Mark. If you have a question that you’d like answered on the blog just go here and submit a request.

What is your view on periodization? I always assumed that  periodization should be used more for athletes or for folks with a deadline (sport, race, wedding etc.). Does an “everyday” client  looking to lose bodyfat or general fitness need to do sets of 4-6 reps  for a few weeks in order to reach their goals (weight loss, conditioning, etc)?

I know the body adapts to the same workouts, but doesn’t changing the exercises every couple of weeks avoid this?

If someone just used a rep range of 10-15 and changed (multi-joint, compound) exercises every 4 weeks and adjusted loads when needed –would that be enough to stay in shape the rest of your life?

If I’m missing the point on periodization?

Thanks again for your info in your site ——–I love the info…….
Mark

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Even though this is “Ask Mike” I knew I wanted to find one of the most qualified people I could to answer this training question (as you know nutrition is my gig). Keith Scott (the author of Unbreakable) graciously answered Mark’s question about periodization. Here’s Keith’s answer.

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Periodization needs to be looked at as a process of varying your training regimen at fixed time intervals so you can make changes or make gains.

In simpler terms, it is a long-term plan with fixed intervals of change. It can be used in sports training but also general fitness, fat loss, etc… Is it necessary? I think so if you really want to see optimal changes in the shortest period of time. Besides that, it is another way to do it all safely. It doesn’t have to be complex, but I think it needs to be there. The
biggest mistake people make in their routines is having no fixed or real plan. Periodization is the plan…

It can be as easy as doing 3 X 12 for 4 weeks with weights, and then doing 2 weeks of body weight training with 45 seconds intervals and then back to 4 weeks of weight training with 3X8. Whatever you choose to do, do it with a plan.

I use it with fat loss too.

Weeks 1-3 – Prep – 2-3 X 12-15 reps, and HIIT work with 30 on, 60 off

Weeks 4-8 – Base strength and hypertrophy – 3-4 sets of 6-8 reps (heavier) with HIIT on off days at 20 on, 45 off

Etc…

The bottom line is that you need a structured plan with set times to do these changes. Sounds like you already have a concept of this. Structure it more, and plan it on paper. Stick to it and adapt when needed.

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Got an opinion? Didn’t Keith’s answer just bring up more questions? Post a comment below.

Cool Tracking Tool For More Fat Loss

As a Faster Fat Loss Zone member I know that you understand the importance of tracking your compliance to your diet for maximum success. There are several ways that you can do this – in a notebook, in the Naked Nutrition Client Manual, in your head (BAD idea), or with computer software. Here is a video that shows you how to use a free piece of software to track your compliance (and any other goal you have). I have been using it for a couple month and LOVE it. Plus the price is right – free. Read more

My Big Fat A**

Many Thanks to Rachel Cosgrove for letting me re-post her article on our site. As it is a message and men AND women need to hear. Rachel has a new book coming out. Check out the details here.

You can also get an exclusive interview with Rachel for free as part of the Fat Loss Gold Mine.

At the gym yesterday, sitting in my office and I hear “I can’t get my big fat ass up there.” I immediately throw open my office door and look to see if who I think said what I think she said and by the look on her face (as if she had just been caught in the cookie jar) she did. And then she said- “I just got busted! I didn’t know you were here!”

This is one of my clients who has been working her butt off to get the body she wants. She has struggled for years and is ready once and for all to do this. She has been training hard, eating clean and her body is changing. She fits into a pair of jeans she couldn’t before and she has been steadily dropping body fat.

Over her journey my biggest goal has been to get her to change the way she talks to herself because I know that even if she manages to get to where she wants to be, she won’t be able to stay there with this kind of internal dialogue going on. When she started she constantly would say things like, “I am just destined to be fat.” “I am frustrated; I’ll never get a handle on my food.” I knew that in order for her to succeed we had to change this Stinkin’ Thinkin’, a term I heard weight loss expert Kara Mohr use, and get her focusing on positive thoughts. I don’t tolerate this kind of negative talk in my gym- it does nothing for you and it does absolutely nothing for those around you. I will not tolerate it and yes she did get busted!

The crazy thing is most women talk to themselves negatively all the time. Constantly putting themselves down and finding every flaw they have but they never recognize their own strengths. If anyone else were to talk to them the way they talk to themselves they most likely would not be friends with that person for long. Isn’t it interesting that as women we think it is ok to talk to ourselves in a way that we would not tolerate anyone else talking to us? Bottom line: You don’t deserve to be talked to that way! Don’t let anyone tell you that you are fat, that you have no willpower, that you are frumpy…not even yourself!!!! Got it?

I am a huge believer in your mind being very closely connected to your body. I believe our bodies listen to everything we say. Every thought, every word, everything and after planting them in our subconscious, our bodies take each of these as a command for what it needs to do. We have about 50,000 thoughts a day. If the majority of these are negative, your body and life will reflect that. If you keep saying- I am fat when you are trying to lose weight, you will not succeed. If you say out loud that you have a big fat ass…guess what…your body thinks it is a command. You must start to visualize where you want to go, what you want to look like and how you want to feel and focus on that.

You may be thinking…this is fine and all until you head outside of the gym into the real world where you get surrounded by people who are constantly bombarding you with negative thoughts. “You’re lifting weights? You’re just going to get big and bulky and never going to lose the weight.” “Why don’t you just have a glass of wine and some bread…don’t deprive yourself! It isn’t working anyway and you’re no fun these days!”

Alright girls, here is what you need to do in these situations- You are Wonder Woman! Remember Wonder Women’s wrist bands? Your wrist bands deflect any negative comment. So, next time someone says something to you to try to bring you down and sap your motivation deflect the comment with your super power wrist band and don’t even let it get to you.

Another scenario us girls come up against is when we are hanging with our girlfriends and one of them starts in on the body bashing comments- “I hate my pooch…” Your first instinct is to join in and say, “I have a pooch too, mine is worse than yours…” Do not do it! Do not join in with the body bashing. Again, your body is listening. Instead, tell your friend you think she looks fabulous and change the subject!

Take a moment to yourself and think about why you go to the gym everyday. Think about why you keep an eye on what you eat. Think about what it is you want from this lifestyle and what motivates you to stick to it? If you have been struggling with getting the results you want then start to listen to that voice in your head and tell it to shut up and change those thoughts to focus on where you want to go and how you will feel.

Next time you catch yourself saying, “I can’t get my big fat ass up there.” Or “I look fat in this outfit.” Immediately catch yourself and cancel that thought with something positive and motivating!

Train hard and stay focused on what you want from all of your hard work. You deserve to feel empowered, confident and have nothing but compliments and positive thoughts! You’ll find that with this new attitude you’ll inspire others!

$237 of Fat Loss video, Audios, and Workouts – FREE

sorry I’m a little late as this was supposed to be ready at 1pm EST.

Better late than never!

You’re gonna love this

http://www.nakednutritionnetwork.com/237-allfree
-Mike

Simple Ways to Cut Carbs for Fat Loss

Cutting your carbs – even if just by 10% of calories – is essential for optimal health and weight loss. One of the simplest ways to do this is to switch out starchy/high carb foods for fibrous vegetables. In this video I share with you 4 different ways to make this simple carb cutting switches.

I have also moved up the release of the Strong, Fit, and Healthy newsletter. With the release of Strong, Fit, and Healthy we will be giving away 100 copies of my new DVD – The Truth about Dietary Supplements.

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