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Body Adaptation Principles for weight loss |
If you are concerned with your health and have been told by your Doctor to "lose weight"- you are in good company. We look at the principles you need to understand before jumping into a program designed for a generic population.
Watching an episode of "The last 10 pounds bootcamp" is enough to drive any neophyte exercise participant away from ever even trying exercise- even if they fully understand the requirement for daily activity. The shock value of the program is intense. The program design and objectives are clear- the expectations of the participant are, however, grossly over zealous.
Setting expectations and objectives are very important for any one beginning or resuming exercise. Exercise is a prescriptive entity-and for good reason. Over programming an individual is easy to do-"just run 5km per day" for example is congruent to "make a million dollars". It is a goal without sound steps to get there.
Understanding this from the get go will save you plenty of time, muscle soreness and even injuries as you begin to train. The science and physiology of exercise has been well studied and documented. Adaptation is a key principle of exercise science.
The keys to exercise adaptation are explained by the following parameters:
Frequency Intensity Time Type or conveniently - FITT
Frequency - how many times per week ?
Intensity - how hard should I train ?
Time - how long should I train for?
Type - the type of activity performed
You can see how people could attempt a program with subjective input such as "run 5km per day". Running clubs are designed to put the proper objectivity into creating such a program for begining runners.
Developing a split routine which involves resistance training as well as cardio vascular exercise also follows the same FITT principles. Your body adapts at varying rates depending on the program design as well as how often the program changes in design.
These principles are important to understand as body mass changes are highly consistent with proper program design. Weight loss is a benefit of a changing body mass- that is the ratio of lean muscle to unwanted fatty tissue.
The other key principle to understand is that of "progression". Like the running club, adding small increments of change to your fitness routine provides the best results over the least amount of time. Progression is based on the right amounts of stimulation- the FITT concepts- plus proper rest. Many people do more than is suggested for optimal adaptation response and end up in an over trained mode.
Get more information on creating your own program which correctly provides adaptation for your self. See the resource section or your programs for details.
 
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