Overload How To Become Stronger Faster Fitter

Basic Principles of Overload

October 10, 2017

GM-FITNESS - Gareth Myles

The Basic Principles of exercise, Brought to you by GM-Fitness

Specificity

Overload

Progression

If you are looking for overall results and improvements in your training whether it be

strength, endurance, power, speed or flexibility then we must follow the three fundamental principles.

1. Specificity

What you put in is what you get back, so if you’re looking to lose weight and speed up

our metabolic rate then you need to follow a nutrition program which is tailored to your

nutritional needs.

For example a strength training program, consisting of body weight exercises or weights dumbbells e.c.t which runs over a course of 3-5 days will result in increased strength, neuromuscular efficiency and hypertrophy if the program follows the principals of overload, rest and recovery with regular succession.

Some of us purely wish to drop a dress size or lose weight by following a nutritional plan.

This method of weight loss can be very effective however it can leave some people looking soft and shapeless due to the fact that they have not developed muscle in the process of losing weight.

The most effective method of changing your overall shape is to adhere to a nutritional plan as well as sign up to a strength or fitness training program.

2. Overload

Push your body past its comfort zone.

Looking to get stronger, Run Faster, Drop-A-Dress Size, Lose Weight?

 Progressive overload is the answer, we must strive to work harder and faster, If we perform

exercise at the same pace or overload reducing our chance of development, and we may always get the same results.

Example Of Overload

Week 1-3

2 Push ups

2 Race starts

1km walk

Repeat for 2 weeks

Week 3-4

3 push ups

4 race starts

0.5km Run, 0.4km Walk

Repeat for 2 weeks.

Week 5-6

4 push ups

5 Race starts

1km Run

Progression

Once your Body has adapted to a certain overload say for example a box push ups, this may

Indicate that your body has become efficient at the overload for that workload, to continue improving we most keep adding progressive exercises to the program or change the variables and conditions of overload, for example more weight, more reps, increase speed,

Example

You start your routine able to complete push ups on your knees, once this becomes easy for a

set amount of reps, we then progress to a 3-quarter push-up, once this becomes

easy, we progress to a full push up.

Both progression and overload can be achieved by using the FITT approach to guide your changes.

· Frequency - how often you train (1-2, 3-5, 1-6 Times per week)

· Intensity - how hard you train (workload, high or low intensity)

· Time - how long you train (20 min or an hour)

· Type- The type of training you do, Cardio, Strength, Yoga

Incorporating these key principles in to your fitness program is necessary to reap ongoing results.

Hope you found this article Helpful:

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Changing The negative Thoughts that in prison us in our own minds..

Our Mind is a powerful Tool, often enough we can be trapped in our own prison with no way out, constantly battling with our known self disruptive thoughts.

We can be our own worst nightmare. 

Listening to that voice inside our head that is constantly being negative and knocking us down.

How do we change that voice and escape the prison that we have put ourselves in to.

If we do not decide to change our thought pattern, then our thoughts will always remain the same.

Ways to Help you change your current thought pattern.

Start to become aware of the way you think and feel, be open to listening to your body when you know what triggers a bad negative thought, write that trigger down.

Try to always take walks during the day especially when the sun is shining to  boost those happy hormones. During the winter months when its dark wet and windy this can often lead to a feeling of darkness. To combat this schedule your walk into your diary regardless of the weather, it is important to break the negative routine that you are currently following.

Eat a balanced diet as a balanced diet has an effect on the way we feel.

Umming and ahhing here.. If you want to change, the first step to change must come from within you.

Surround yourself with positive people, people that have goals and ambitions, say good bye to the people drainers.

Book yourself in for weekly training sessions, Training equals endorphin's= endorphin's equal happy hormones, happy hormones equal a positive way of thinking. If you have an appointment you are less likely to cancel.

Set your self weekly smart goals, as humans we like to be constantly achieving goals, without personal achievements being set, we can often feel lost and low.

Drink plenty of water and green tea throughout the day, staying hydrated has positive effects on your bowel movements.

Laugh, Watch a funny movie, play a childish game, bake some cakes, Break your day to day routine and set out some out to have a good old giggle.

Here at GM-Fitness we are believers in stepping out of your comfort zone,

if you are not happy about something only you are responsible for changing it.

Coaching and training is available with family run GM-Fitness.

For more information.#Contact the team today. or follow us throughout Decemberwww.gm-fitness.co.uk