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.

One of the most common questions I get from clients and gym goers is which piece of “cardio” equipment they should use.

(Without rehashing my views on doing long-slow cardio for fat burning…I am not a fan. Check out my article on HIIT for the best information on how to burn fat without doing hours of long-slow, cardio. )

Regardless of what type of “cardio” session you are going to do, I definitely have my favorites for maximum fat burn.

Elliptical machines are EASY

Yes, I said it…elliptical machines are easy. Why do you think every elliptical in your gym is always occupied? It is not because they are the most difficult machine in the gym and everyone is after the hardest workout! Elliptical machines are momentum-based machines. This means that as you go, momentum will start to kick in and do much of the work for you. In a sense, you are coasting for much of your training. Besides that fact, they really don’t challenge the major muscle groups too much. You are gliding the whole time with little knee or hip bend. I have watched un-trained people do the elliptical for 45 minutes to an hour after only a week of training.

Stationary Bikes are HARD

With that said, it should be clear to you that stationary bikes are one of my favorite machines for max fat burn. As with the elliptical, look around the gym the next time you go in. Chances are the bikes are empty. Why? They are difficult. There is no momentum produced on a stationary bike. There are no hills to coast down as you ride. Your muscle groups must produce each movement fully. The bike requires you to use the largest muscle groups in your body, thus giving you the most fat-burn in the end. If you goal is to burn fat, get on the bike. People are not used to riding a bike much, especially at large resistances. The more foreign the type of training, the more chaos your body will go through. This is a good thing for fat burn.

Treadmills are HARD and EASY

So which is it? Both really. If used the correct way, the treadmill can be a great fat burning machine. The problem is that people tend to not be very good runners and because of this fact, they go slower than is required over time. Many people are spooked about turning up the speed on the treadmill too. This is for good reason. If you are doing a HIIT session on the treadmill, you better be a very good runner and be paying attention. I have witnessed my share of people fly off the back of the treadmill when trying to run faster than they really could. Increasing the incline can be a good way to add to the resistance without increasing the speed as much. I like to put people who would not be considered good runners on the treadmill at maximum incline at a fast walk, after a very tough training session.

In review

Pick a machine that is going to challenge you the most. If the elliptical is all you have, you can still use it. Just make sure you crank the intensity way up when doing your training. Try to negate the momentum that is being produced.

Stationary bikes are my favorite fat burning machines. You get more bang for your buck with the use of large muscle groups.

If you are a good runner, treadmills can be just as good. Increase the incline and resistance and you will really turn on that fat burning furnace.

Let’s break it down…honestly. Why do most people do “cardio” in the first place? To get in better condition for their daily lives? Maybe some, but most, I would venture to say do their cardio during the week to lose unwanted weight. Seriously, poll people you workout with and ask them why they would walk, jog, or do anything for more than 30 minutes at a time on a machine. Most will tell you that they are burning calories or fat…something like that. Some may be working on the fitness, trying to strengthen their heart or similar, but most are really trying to lose unwanted weight.

It has been well established that resistance training is a major key to burning fat long term. There is really no argument about this anymore. If you want to change your body and burn more fat all day long, you have to have muscle. Resistance training is a must. If you just do “cardio” you are missing the fat burning boat.

However, there is more to this, much more. There are large amounts of people out there that believe that they must have a couple of “cardio” days in-between their resistance training sessions. These people believe that it is the extra cardio that is going to burn their fat stores into nothing and ultimately help them lose weight. It is such a strong belief that I have witnessed many people choose a “cardio” day over a resistance training day if they are strapped for time, or just don’t have the energy to train with weights, for example. Here in lies the mistake of many people and trainers out there in my opinion…they somehow separate resistance training and “cardio” days into separate things. In reality, if the major goal is to burn fat, and lose weight, your resistance training should be a cardio vascular workout in addition to a muscle-building workout. Let me explain…

If your resistance training session is set up the right way, you will get a major “cardio” training session while you are pumping iron. Most of my weight loss clients comment on how their heart rate is going through the roof during their weight training sessions. More so than when they do cardio. That is an interesting observation that I think many trainers should be making one way or another. If you are trying to burn fat, you need to put on some muscle, and increase your heart rate in the …metabolism.

The next time you are strapped for time, try this workout and see how you can get the benefits of a “cardio” session while still working on your lean muscle and ramping up your fat burning machine.

1. Squats to Lunges -
   1. Perform Dumbbell Squats (light weight) for 30 seconds straight
   2. At the end of the 30 seconds, Immediately, start alternating lunges (big steps) for another 30 to 45 seconds.

1. Push ups -
   1. Either start on your feet (”regular” push up style) or on your knees, depending on you fitness level and perform a push up. Do these as best you can for 30 seconds.

1. Dumbbell Swings – While standing, Pick up a light dumbbell (10-20 pounds), and hold it in both hands. With your feet spread a little wider than shoulder width, start with the DB hanging between your legs (in both hands), knees slightly bent, and swing the DB up to face level. Knees should start slightly bent and extend (straighten out) when you bring the DB up. Make sure you control the momentum of the DB in the downswing. Perform 25 of these in a row.

1. Dumbbell Push Press – With a light set of dumbbells held in each hand, at shoulder level, bend your knees to start, and then extend them with force while “pushing or pressing” the dumbbells over your head. Do these for 30 seconds.

1. Jump Rope – Jump rope for 30 seconds straight. If you cannot jump rope, just jump in place with both feet.

Perform 2 or 3 circuits of this. Take only 15-20 seconds rest between each exercise. If you are a beginner, you may need to take more rest as the set moves along. Try to limit your rest however to get the full effect.

Time to get physical. But before you do, make sure that your workout plan as everything that it needs to get you where you want to be.
How do you like your salad? Just lettuce? No dressing, no croutons, no cheese, no carrots, etc…. That would be a really boring salad and wouldn’t get you anywhere nutritionally. You need to build up your salad and make sure you have a little bit of everything. Add as much as you can, without overdoing it. At the very least, it needs the important components. Proteins, veggies, fats, and maybe some sweet fruit.

Workout plans should be developed in the same kind of way. Throw on what you need, leave off the rest…but make sure you have the musts.

Workout plan checklist: MUSTS

1. Strength Training – Does your plan have some kind of resistance training included? This could be with free weights, bands, machines, body weight, etc… Some kind of resistance on a consistent basis. If your plan doesn’t include resistance training, then you are missing a prime ingredient that needs to be added. Full body – upper and lower as well as the core needs to be included.
2. Cardiovascular Component – Now, don’t jump to conclusions here. This does not mean you have to run, or ride the bike for an hour each day. If you read my article on HIIT, you know that there are other ways to get the heart healthy. However, some people like to run and like to ride the bike, and that is OK and good too. Whatever your method, make sure you have some kind of cardiovascular component to your training. It can even be hidden in your weight training routine if done correctly.
3. Mobility and Flexibility – Even though joint mobility and muscular flexibility are not the same, I include them at the same time, because many people can put them in the same routine and work on them together. Just for clarification, mobility is the range of motion around a given joint. All of the muscles are involved in this motion and some muscles need to be turned on to pull, and some need to be relaxed to allow the pulling. Activation and relaxation help to develop proper mobility. Flexibility is the range of motion that a specific muscle or muscle tendon has. It’s applicable to one muscle.
4. Nutritional Counseling ­- If you aren’t putting the right stuff in your mouth, you are not going to get where you want to go. If you are putting the wrong stuff in your mouth, you are not going to get where you want to go. Bottom line is that you need to know what, how and when to eat. Any program or plan is incomplete without the basics of nutrition.
5. Recovery Plan - Part of your plan must include a recovery plan. Sounds redundant, but it actually needs to be scheduled into your routine. Whether that is taking a week or a few days off, or if it is toning down the program, recovery time is a must for programs or plans.
6. Corrective Exercise ­- When things are broken they need to be fixed. I feel that this aspect is one of the most neglected of all of the components in plans. You can’t and wont get very far unless things in your physical body is balanced, and in correct form both while working out and doing daily aspects of life. The two areas that jump out and need to be focused on the most are the hips and shoulder girdle.
7. Pre-workout Evaluation – In reference to getting corrective exercise in your program, you need to find out what you need to work on first. Where are your weaknesses, strengths…where are you tight, and where are you too loose? You need to know what needs work. Don’t start a program with guess work. This is why generic programs don’t work. Cookie cutter programs are worthless in the long run.

The next time you want to start a program or someone makes you a workout plan, make sure the plan has the above components included. If it doesn’t, question the person that made the plan about them. If he/she doesn’t know about them or worse, doesn’t think any of the above are important, dump that guy/girl and find someone with a clue!!