Physical training – 10 simple tips for Success

Exeter-based physical trainer James Buckingham gives advice on how to plan a successful fitness regime...

They say that “failing to plan is planning to fail”. As a trainer and coach I agree with this sentiment. Experience from my own training and from helping others plan and execute their training, if there is no plan in place there is limited progress. So here are a few very simple tips to get you on the right path to physical training success.

1. Decide on a goal and make a suitable plan to fulfil it. It should be specific, measurable / recordable, realistic and have a time line. Once you decide on your goal go after it relentlessly and do not be discouraged or distracted. Many people start but few preserve. It always takes hard work!
2. Lift weights (see point 3b below)to improve body composition, get stronger, increase metabolic rate, lose fat, increase lean muscle, improve insulin sensitivity, gain confidence, correct postural / structural imbalance, the list is endless…and of course to have fun!
3. a. Be smart in your approach to fat loss strategies #1. It is not new news that intervals are more efficient than monotonous hours on the running machine / cross trainer for shredding fat. For example 6 – 10 sets of 30 secs max effort work and 30 secs rest (30 on 30 off)on a rower, beats 30 mins steady state on a cross trainer looking at the ‘calories burnt’ read out while staying in the ‘fat burning’ zone. b.Be smart in your approach to fat loss strategies #2. Use weight training as a fat loss tool. This approach is arguably even more efficient than point 3a. A good trainer will be able to devise a program with weights that will shred fat and improve body composition. All you have to do is follow it! Although steady state ‘cardio’ can have it’s place, in the long term it is not super effective as a fat loss method.
4. Use a stop watch to adhere to rest between sets / groups of exercise. Just as the weight lifted can determine the physiological responds, so too will the rest you allow yourself between sets / exercises. In very simple terms: short rest and light weights = endurance, medium rest and medium weights = hypertrophy, longer rest and heavy weights = strength and so forth. The weight lifted and the rest prescribed go hand in glove.
5. Record everything you do during your training in a log, including: exercise sequence, sets, reps, rest, tempo, next workout goal and how the workout went. This allows you to monitor where you are in relation to your goal. It is also a powerful motivator as you will naturally try to do better next time. You should strive to gain by approx 2% each workout. This level of improvement becomes more difficult the closer you get to your genetic potential.
6. Train a minimum of x 4 per week and when I say train I mean train hard and smart. Goal dependant, as a general rule if you can talk during the 45-60 mins that you are in the gym / track / field then you are not training optimally, strength, power and skills training not included.  Train hard now – be sociable later!!
7. Focus on the more difficult multi joint exercises. squats, split squats, military / overhead type presses, bench type presses, dead lifts and variations, chin ups, various rows will beat triceps kick backs, biceps curls, machine fly’s, lat pull downs, leg extensions and crunches. The term used is to pick ‘the most bang for buck’ exercises. Of course this will depend on what you are trying to achieve.
8. Consider an active recovery week where you reduce the volume of work. This is often factored in every 3 – 4 weeks. Gains will be made quicker if we allow the body to rest, recover and adapt. You will come back physically more capable and mentally refreshed.
9. Consider a Biosignature hormonal analysis which can be used to assess body composition. It will also explain why fat is stored in certain areas according to your hormonal profile and give specific protocols to target these areas. It can also be extremely effective as a motivation tool as well as a great method of ensuring your goal is specific, measurable, monitored and recorded.
10. Seek advice from a trainer / coach who has a proven record at getting results. There are many trainers…choose wisely and your investment will be returned 10 fold! Just because someone makes you out of breath and sweaty does not automatically mean they know what they are doing. Excessively complicated exercises / movement patterns may look sexy but yield very poor results apart from making the trainer look ‘special’!

There are many points that could be included in this list, but I hope these basic few will help. We can expand these tips to include nutrition, lifestyle, supplements, workout nutrition, sleep, health, stress busting protocols, hormonal awareness and so on. More on these subjects to follow or read the blogs on www.pfpexeter.co.uk