3 Keys to Maximize the Results of Any Workout Program

Posted On Jul 16, 2013 By Tim Arndt, Resistance Training Specialist

A man's muscular back

There's nothing more motivating than seeing results. No matter what the result is. It could be losing five pounds, tightening your belt another notch or a simple compliment from someone about how good you're looking.

maximize your workout

The question I get asked all too often is: "How do I get results?" That's a bit of a loaded question because there are a lot of factors to consider, such as: dietary habits, quality and quantity of sleep, stress levels and exercise programming. They are all very important, but the fact is, if you're not exercising, you are not going to see results of any kind. Movement is the starting point for fat loss, muscle gain and improved sport performance.

Following a program that is specific to the result you are looking for is the next step. For example, it doesn't make much sense to train for a 100 meter sprint by running marathons. Likewise, if you're trying to gain muscle, you must include strength training or you won't get the result you are seeking.

But, even if you are following a results specific program, you are still not guaranteed success. You will likely see some kind of result by exercising, but to get the best possible results, there are three things you must do to maximize the results of any training program:

1. Be consistent. This is the obvious one. If you don't show up, nothing happens. This is why it's vital to schedule your workouts ahead of time and plan around them. Treat them as if they are just as important as your work schedule.

2. Be frequent. It's not enough to just be consistent. Exercising one day a month for 12 months straight is pretty consistent wouldn't you say? But, it's not frequent enough to get results. If you're just starting out you should be exercising a minimum of three days per week. As you get more experienced and in better condition, you will want to increase your exercise frequency to 5-6 days per week.

3. Exercise intensely. Without intensity, you will just be spinning your wheels at the gym. You can exercise every day for five years straight, but unless you work hard, not much is going to change. There are a number of ways to determine your exercise intensity, such as rate of perceived exertion (judging how hard you worked on a scale of one to ten) and your heart rate. Ultimately, it comes down to you. You know when you have worked hard.

Most people understand that these are all part of the results equation, but what is often overlooked is that these are not standalone keys to getting results. They must all be present if you want to get the best results possible in the shortest amount of time. In fact, failing to do any one of these is enough to prevent you from seeing any results at all.

consistency plus frequency plus intensity equals maximum fitness results

The equation for getting great results is simple. All that is needed is for you to do the math and put in the work.