Just last week I was contacted by a public affairs journalist at Cannon Air Force Base. She was interested in writing an article about New Years resolutions and wanted to reference a personal trainer on the issue. I was happy to oblige.
The three questions she asked were not out of the ordinary, but for some reason, I had a hard time answering them simply. So I didn’t...but I digress.
The following questions were posed:
What is the most appropriate exercise for men and women to maintain good health long term, how frequently should it be performed, and what is the 12 month realistic expectation?
What is the most appropriate exercise for men and women to build muscle mass, how frequently should it be performed, and what is the 12 month realistic expectation?
What is the most appropriate exercise for men and women to lose weight, how frequently should it be performed, and what is the 12 month realistic expectation?
The final question asked if there were any other points that I would like to elaborate on that were not already covered.
---Before I dive in, I want to be explicitly clear on one point: I am not, in any way, badmouthing these questions.---
Unfortunately, the answers to these questions are not so simple. So many factors affect weight-loss or -gain, the building of muscle or endurance and improvement general fitness / wellness. And if it were as simple as a few sentences, I would either be out of business or a millionaire for discovering the holy grail. So, aside from a very brief comment to question #3 regarding diet as the most appropriate exercise for weight loss, I did not respond. Instead, I wrote a few paragraphs regarding these simple questions. see below
Here’s the meat: Everyone is different. It doesn’t matter if we are talking exercise or diet. What may work for one may not work for all. I have learned this not only through nearly a decade of personal training, but 20+ years of living with a chronic disease (remember when I talked about my UC?). Yes, it is frustrating and yes, it takes time, but most of us have to find a special recipe of stress reduction, good nutrition, physical and brain exercise and sleep to truly reach our goals.
Here is my official response:
It is nearly impossible to answer these questions effectively with no knowledge of the client’s history. If I were to say, “If you do one exercise in 2014, it should be deadlifts,” there would be folks that would perform only deadlifts as a mode to build strength. Or, for example, if I were to advise clients that running is the best mode of cardio, I would be doing them a disservice. Both situations encourage not only imbalance but a little bit of craziness. After all, how likely would you be to stick with a program that repeated the same exercises day after day after day?
For the general public and professional athletes alike, balance is extremely important. Do you want to run faster or bike farther? Start lifting 2-3 times weekly. Do you want to improve your lifts? Start with some basic yoga. Too often we see people trying to improve their PT run by running more. Sure, there is something to be said about the law of specificity, but there is a also a point of diminishing returns. Logging junk miles or junk lifts get you nowhere. Your workouts must have direction.
Although we all react differently to diet and exercise, one thing is certain: using exercise to reach your goals is a waste of time without proper eating habits to supplement your hard work. I cannot stress this enough. Just as there is not one “best-fit” single exercise or exercise program, there is not one dietary regimen that works for all. However, for most folks, eating “clean” is a wonderful starting point. Everyone would benefit from eating less processed foods and sugars, more vegetables, a moderate amount of fruit, consuming higher quality proteins and fats and reducing their intake of supplements in the form of drinks, shakes and bars. Eat real food.
My best general advice to those looking to improve their health in 2014 is to 1) Find an activity that you enjoy. 2) Find balance in your regimen. 3) Eat clean. 4) Find someone that will help keep you accountable.
Regarding a “realistic 12 month expectation”, it doesn’t exist. Factors affecting weight loss include starting weight and body composition, stress, amount of restful sleep, rotating work schedules, family obligations, commitment to diet, etc. Work hard, eat well and find balance in your fitness pursuits. Rushing the process can often lead to disappointment and, in turn, giving up on your goals.
After I hit “send”, it occurred to me that I should have answered each question with one simple word: accountability. If you want to succeed, you need to find a friend, family member, coach or other professional that will help keep you accountable to not only your goals, but the process behind achieving those goals.
So by now, there are many of you that are probably very disappointed because I didn’t reveal to you the magical 30 second workout that will shed fat and build muscle. Or the lemon juice and cayenne cleanse that will solve all of your indigestion while at the same time giving you hours of energy and, oh yeah, did you know that you’ll learn how to speak Greek in less than a week? Give me a break.
So I will throw you a bone. Despite my attempt to be moderately PC and keep most people somewhat happy, I am about to list a few things that might tick you off…
But you’ll have to come back tomorrow to find out. :)
