top
Total Solution Packs Focus of the Whole You
Shop   -  Blog  -  Index  -  About  -  Contact  -  Home

Building Your Endurance Base As A Foundation For Fitness -
The Shape of Your Life: Month One

by Paul Scott - from OutsideOnline

A SUSTAINABLE APPROACH to exercise is tricky business because when it comes to fitness, we are all pilgrims stumbling toward the light. Everyone seems to have a vague idea about what they need to do to get in shape, and stay in shape, but that doesn't mean they know what to do about it. According to the research firm American Sports Data, 60 percent of Americans say exercise is good, yet they never exercise.

The five-month Shape of Your Life program has a solution. The first month, presented here, showcases endurance - both physical and motivational. It's the easiest month in terms of sheer volume, intensity, and complexity of the exercises, but it's essential because our endurance prescription is designed to get you in the habit of working out regularly, establish your baseline, and identify fitness goals. You'll also steadily increase your time commitment from about 30 minutes to an hour a day, five days a week. Subsequent months won't increase the duration of your workouts, but will ramp up the intensity and vary the exercises.


The Dynamic Master Plan
THERE'S PLENTY OF RESEARCH focused on helping elite athletes optimize, and stick with, their training, but what most of us need is advice on how to fold fitness into a life not sponsored by a power drink. This begins with some rigorous introspection. Why get fit in the first place? What's the point? There are the superficial reasons. Guilt after a physical. Panic over, say, an impending surf trip. Ego. Vanity. Better reasons include the intrinsic value of exercise: how it can help stave off disease; how it stimulates the brain's production of serotonin, a natural mood-booster; how it keeps energy up and blood pressure and appetite down.

But the real answer is more simple and obvious. Getting in shape is nothing more and nothing less than a means to an end. You can take off on a surf safari with dignity intact, run a half-marathon with your spouse and not seek couples counseling afterward, or ski black-diamond runs, fast, without sacrificing an ACL to the cause. You'll find troubleshooting tips ("Barrier"/"Breakthrough") throughout the package, but the general wisdom is this: nail down a goal and you've found the wellspring of motivation, the fountain of fit.

Which is all well and good as long as you also have some solid infrastructure that will accommodate the day-to-day logistics of an ostensibly lifelong exercise plan. Convenience or, rather, inconvenience is a tremendous gumption trap. "Have a training regimen for every environment you find yourself in," says Ed Jackowski, author of Escape Your Shape and owner of Exude Fitness in New York. "When you can't make it to the gym after work, you have to have something you can do at home."

Got a spare room? A basement? A backyard? Consider turning an unused space into a low-tech home gym. The Shape of Your Life requires only a few pieces of basic equipment a bench, dumbbells, a stability ball (also called a physio or Swiss ball), a new jump rope, and a plyometric box that shouldn't run you more than $200. This modest tool kit is all you need to do brief-but-intense resistance training, à la Bill Phillips's Body for Life, the best-selling exercise book that seemed to have everyone who followed it looking like Joe Piscopo in a mere 12 weeks. You may not be after the freakish physique of a bodybuilder (if you're like me, the thought of waxing your chest gives you chills), but reams of research and fitness experts from coast to coast tout the benefits of lifting weights.

Next, you need a strategy, and nothing has proven itself more effective than the concept of periodization cyclic bouts of expansion and retrenchment designed to build fitness. By following a specifically staggered schedule you give your body a chance to regenerate enough to spring forward a few days later. After all, your muscles, and the capillaries that transport blood to fuel them, grow during rest, not during exertion. Simply alternating cardio and strength days, while important, is not enough. As a diagram, periodization might look something like those blocky steps and valleys you see on preset treadmill programs go hard, ease off; go hardest, ease off; go hard; ease off. The popular training programs developed by Joe Friel author of The Mountain Biker's Training Bible and The Triathlete's Training Biblepresent a monthly workout schedule in which the third week is the hardest of the four. The key is to create a program with multiple layers of periodization, taking the staggered approach within each workout, each week, each month, and ultimately through the duration of your program. "Periodization is the most likely way to achieve athletic success," says Friel.


Coming up - article 2 in Part One of The Shape of Your Life - - Barriers and Breakthroughs

back to top
Join the BODi Team
and Save 20% on
BODi Products

Learn About This Rewarding Business Opportunity
Annual BODi Membership
With Live Streaming Workouts
Now Just $179.00!
Beachbody On Demand Annual Membership with BODi Free Trial
Try the BODi Shake
30 Day Risk-Free Guarantee

Shakeology Daily Dose of Dense Nutrition
BODi and Shakeology Bundle
Save $284.78

Beachbody On Demand and Shakeology Bundle
BODi Performance Bundle
Save $269.78

Beachbody On Demand Performance Bundle
Free Sample Workouts
XB Sweat + Sculpt
Free Sample Workout
LIIFT MORE
Free Sample Workout
4 Weeks for Every Body
Free Sample Workout
FIRE AND FLOW
Free Sample Workout
Job 1
Free Sample Workout
645
Free Sample Workout
Let's Get Up
Free Sample Workout
9 Week Control Freak
Free Sample Workout
30 Day Breakaway
Free Sample Workout
#MBF
Free Sample Workout
Barre Blend
Free Sample Workout
10 Rounds
Free Sample Workout
LIIFT4
Free Sample Workout
Transform :20
Free Sample Workout
Shift Shop
Free Sample Workout
Mes de Mas
Free Sample Workout
What is Team BODi?
Free Sample Workouts
Streaming Workouts
Try Shakeology Risk-Free
Workout Programs
Nutrition Programs
Workout & Nutrition Bundles
Nutrition Products
Free Online Coaching
Free Sample Workouts
Lose Weight
Get Fitter
Team Howtobefit on Facebook Team Beachbody Coach Rich Dafter on Instagram Team Beachbody Coach Rich Dafter's Blog
Coach Rich Dafter
CEO and Head Coach
Rich Dafter
Top      
The goal of BODi is to provide you with solutions to reach your health and fitness goals. Click here to learn more about BODi Coach Rich Dafter.

Disclaimer: BODi® does not guarantee any level of success or income from the BODi Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See the US Statement of Independent Coach Earnings

© 2023 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Site Map  -  Shop   -  Home