How to work out. That is a very large topic, with many conflicting answers. Even more challenging, is the fact that everyone has different specific needs based on their current fitness, body, and health. However, there are a few important principles that are fundamental, and that when put into a regimen, will have the most permanent results.

By far, a progressive strength training program that is designed to build joint and muscular strength, promotes compound muscular function, and develops ability in varying intensities, is the most effective.

What is strength? It is not big muscles. Strength is the ability to exert force. In the real world, that means being able to move things, push them, lift them from the ground, put them overhead, throw them, and jump up on top of them. All of us need this ability, and most of us need to be better at it.

A quality, effective training program includes moving heavy things in different ways, over and over until we get better at it, and then we try harder movements. We get stronger, and become able to move better. This makes us more effective at whatever life throws our way, makes us feel a lot better, and…changes our bodies into what we want: leaner, less body fat, better posture, more energy, better health.

There are so many ways to train this way. All fall under the category of resistance training. We can lift weights, which is a great way to measure progress. We can do various body weight movements such as push-ups, pull-ups, body weight squats, etc. We can pick up heavy things like medicine balls, kettle bells, tires and lift them over our head, or throw them in different directions. All of these will progressively strengthen our bodies, and bring amazing results.

The workouts you will find here at Strong and Fast will focus first on progressive strength training using compound movements. The workouts will be designed  around a few, basic, compound movements that will utilize multiple muscle groups. These basic movements will include deadlifts, squats, various presses, and various pulling movements. Some more advanced moves will be included as you progress, such as power cleans, Turkish get-ups, kettle bell swings, and the like. The goal will be just one: to make you stronger. I want to promote actual, applicable strength.

Of course, as always, it will be necessary to taper into a rigorous strength training program. Our joints must be prepared for such workouts. Knees, hips, shoulders, etc can be seriously hurt if we do not take proper care of them. The goal here is permanent fitness and health, not a temporary fix. Without a doubt, as you systematically work hard to make yourself stronger, your metabolism will climb, your energy will grow, and your body will change into the one you seek.

There is more, however, to fitness than pure strength, and the workouts designed will reflect that. Coming up I will discuss metabolic conditioning workouts, stability training, and muscle isolations.

What is your fitness goal? What gets you through a workout? Is it weight loss? Do you want to gain muscle? Are you training for an event, such as a half marathon? Or are you working towards long term health?

Fitness as the goal

Knowing your specific long-term and shorter fitness goals is very important.  Having the wrong goal can have a big effect on your success, and your results. For instance, someone who is trying to lose 10 pounds by summer can work very hard, and achieve it. But what happens afterward? The methods normally used to “shed 10 pounds” are not usually maintainable, and the weight comes back once old patterns return. This of course is discouraging. Undefined goals cause people to try radically different exercise methods, fad diets, and expensive supplements. The end result is often short-term success, longer bouts of failure, and for many, quitting all attempts whatsoever to be healthy and fit.

Wouldn’t it be more motivating, permanent, and fun to pursue fitness as a goal? A routine that: 1. Builds real, total-body strength, stamina, cardiovascular endurance, and speed. 2. Promotes joint strength, athletic ability, and prevents injury. 3. Contributes toward long-term health and longevity.  4. And of course, builds the body you want to have: lean muscle, low body fat.

True Fitness

True fitness is more than weight loss. It is more than our appearance, or the amount of fat and muscle we have on our body. It refers more to our overall suitability, our readiness for any type of physical activity. Fitness includes strength, cardio vascular endurance, power, flexibility, and stamina. A truly effective fitness regimen causes us to be physically ready for a variety of activities, virtually whatever we might face. We need to be ready to move something heavy, carry something for a variety of distances, jump up on things, run fast, as well as run for a longer period. We need the mental stamina that gives us confidence that we can accomplish, and that we can succeed.

This kind of fitness will not come from a fad diet, or a “Lose 2 sizes in 6 weeks” routine. However, a well-designed routine can have us thriving in all of these areas in 3 to 5 hours a week. Combined with sensible, correct nutrition, and we can have the physique we want. It does not take excessive time or much money. It will take focus, consistency, and the right intensity. In this way, real, long-term fitness is a lifestyle that fits into your schedule, gets you permanent results, and feels amazing inside and out!

Here at Strong and Fast, I will post weekly workouts, recipes and articles to motivate you, and get you permanent results.