Season's

Periodization is the attempt to categorize or divide time into discrete named blocks.


-Think “winter, spring, summer and fall” and some of the things that occur in nature during these “phases”



I thought I’d talk briefly about this subject’s relevance with regards to fat loss, muscle building and cardio conditioning.

Trying to build a visually appealing physique is important to some of the client’s we see. Knowing what, when and how to train specific ways is important so time is not wasted doing the wrong type of program, only to be frustrated when we don’t see what we want with our bodies as we train over a period of time.

The typical situation is the client that wants to get the “look” and has limited experience with what it takes to achieve success. Usually a very poor diet, not too much muscle and way too much cardio- or vice versa for the guy’s.

Our first step is to measure how much muscle and how much bodyfat clients have with a body composition test. Then see what is currently happening in their program with their diet, cardio and strength program.

With out a doubt most times getting the usual myths of what a good diet constitutes of is clarified. Helping each person balance out each of the macro nutrients according to the client’s needs and goals is established with base line compliance moving then toward their ultimate goal with a series of adjustments over a specific time.

Then teach them what duration, frequency, intensity and type of cardio is needed for their individual goal. Usually fat loss…..not weight loss is what has to be reinforced.

Next, a type of general strength program is put in place with simple compound and some isolation movements to help signal the body “hey, I’m keeping this muscle , but take the fat please!” while the fat loss program continues. This is not a body building program!

How long this continues depends mainly on how much fat needs to be lost and what amount of time is available to commit to the requirements of the program by the client. 8-12 pounds of fat per month is about average for most people.

Now I realize this is general info and it doesn’t even start to deal with the motivational part of the equation. Hint…gets a trainer if you lack the will power.

Then, the next step after the fat has begun to disappear from the body is to look at the shape and balance each muscle group of the body has. Now plug in exercises that build up weakness of the physique. With the fat gone it’s far easier to add or take away exercises that will shape “the little lump of clay”. This would be the Body building program!

Can you do a bodybuilding program while losing fat? Of course you can, provided you’ve done the fat loss thing before and you have a plan that includes exercises that’ll balance out your body. Ever see the guy or girl in the gym that looks still kind of “thick” and big at the same time, not necessarily looking like a body builder or figure girl though? Here again are the steps:

1. Strip the fat
2. Assess weak/strong areas of physique.
3. design program (bodybuilder/figure type results)
4. Re-assess and repeat.

These are a few things to think about. Do they represent the typical periodized schedule? No. But for the fat loss and to build a more attractive physique ….this is how you start.

Mr. Fat loss and Bea Fox are available to discus program design and the next level of your journey at M2Fitness@Charter.net or Fox4Figure@yahoo.com

Big hugs,

M24LIFE



Also see….http://www.asimba.com/periodization.shtml

http://www.bodybuilding.com/fun/keats2.htm