Workout ADD. A.K.A.-Program hopping

Hop to program AAre you someone who gets “bored” with your workout ? No one workout can be the same ? Maybe you love taking different classes, signing up for all the fitness Groupons or the 1 free session at multiple facilities, etc.. You might be a commitment phobe. You might have workout ADD.. And you are definitely program hopping.

What is program hopping ? Hopping from one goal to another within a couple short weeks. You hear about orange theory and try it for a week, your a CrossFit athlete for a month, maybe try the new spinning class where you do push ups on a bike (not advised by people who know stuff), etc.. There usually isn’t a defined goal you are trying to accomplish. So what happens ? You don’t see a desired result in the time frame you hope (not expect) so you switch to something else and try that. That’s program hopping.

Why is program hopping bad ? If you are new to fitness you will see results just starting out, so you can program hop all you want. The stimulus is simply so new that your body is going to respond strongly to it. We call these early results “newbie gains”. Then, it all stops.  You can’t figure out why your body isn’t burning more fat, gaining more lean tissue and why the scale is now stagnant. What gives!?!?

Typically after 2 to 6 months the body adapts, this can vary from person to person, future progress takes a lot more work and time. This is where beginners start to lose focus and become de-motivated since they have hit a plateau.

I am 37 years old. Sometimes I feel my age but my maturity with fitness has never been better. I know when I need to alter my program because I see little benefit after a few weeks. It’s important to have similar awareness. Be mindful of how you feel, look, sleep and so on. Take a look in the mirror and ask yourself if you have workout ADD and have you been stagnant for some time. How do you combat this issue ?? I have hit a couple of bullet points below to help and also added a free program below. Enjoy.

  • Find and follow a proper program and trust its process
  • Sit down with a professional and map out a realistic goal
  • Is this really important to you? If not dont spend much time or energy on it
  • Find a great community or trainer you enjoy working out with
  • Have a fitness mentor, always asked questions and be COACHABLE
  • Do not be arrogant about your fitness, get out of your own way
  • Shift training styles every 4 to 8 weeks
  • Trust the process
  • A program done consistently is better than the perfect program done inconsistently

WORKOUT:

  • Squat (variation)
  • Push (push up or chest press)
  • Lunge (variation)
  • Pull (TRX, seated row)
  • ABS
  • Client specific
  • Client specific

EXERCISE PRESCRIPTION:

  1. Anatomical adaptation             4-8 wks     2-3 sets         12-15 reps        tempo 3-0-3
  2. Hypertrophy                               6-8 wks     2-4 sets          8-12 reps         tempo 2-0-3
  3. Conditioning                               6-8wks       2-3 sets         12+ reps          tempo 2-0-2
  4. Strength                                       4-6wks      3-5 sets           3-6 reps          tempo x-0-x

Zero To FitZone

Welcome home.

Health and fitness shares a common message, with religion. You can’t make it all up in one day (I came up with that).  I am not the most religious or faithful person but I understand what that means.  This is a fitness themed blog so that will be the end of my religious take, my aunt is a deacon so if you need anything you can reach out to her, I have her number.

I have been helping people move and feel better since 2002. I’ve known what I have been doing since about 2008, apologize if we met early in my career, I was still trying to figure that out. Just keepin’ it real. I have gone to school, completed certifications, helped open clubs, managed trainers, CPR class after CPR class but the experience of working with hundreds if not thousands of people is my real value, I think. Women, men, kids, people of an advanced age and myself.

The goal of Zero To FitZone is educate and hopefully engage with you, the reader. The amount of content on the internet is robust but some of that content will lead you down a rabbit hole of confusion and not provide much clarity. Lots of inspirational quotes and half naked pictures which was great when I was 20 but I have grown up, mostly. I became mature about my health and fitness and I want to help you mature in your fitness journey. This is the philosophy of Zero To FitZone, to have a healthy and mature relationship with your fitness.

Maturity with your health starts with you.. How do you get there? Information, practice and patience. I mentioned you can’t make it all up in one day, well, you can’t. Nobody became fit over night, or fat because they drank a 12 pack of Coke once. Fitness happens over time, if you can not show patience in your practice then you will lose.

If you are receiving this blog its because you have reached out to me for information one way or another. Maybe I was your trainer back in the day or I am your trainer, we might be family, became friends online, you had a free consultation and kept in contact, or something like that.

FitZone is a private training studio in Cincinnati Ohio. FitZone currently has two full time trainers (a lawyer and a fitness guy).  The side effect of having quality trainers is the professional experience the clients will have. This is a results based program, not a make it up in one day kind of a studio.

Each week there will be a new post, if you like the content you see please share with a friend. The greatest form of flattery is when you talk about us with your friends.

Cheers.

Chris,

FitZoneCinci.com

480-465-0164