Week 4: Periodization

What is it?

• Periodization is a key concept to ensure long term weight loss! Periodization is based on the principle that “the body adapts to the stresses placed upon it”. This means that as you begin to exercise your body becomes accustomed to the exercise and becomes more efficient at the routine you are performing. Efficiency is the enemy of continuous weight loss, because it often results in a plateau.

When do Plateaus occur?

• Typically it takes 4-6 weeks for the body to adapt, therefore you have to SHOCK the body and systematically change every 4-6 weeks.

What is change?

• Change is simply making the body burn calories a different way or using different muscles.

Examples of change

• Cardiovascular exercise change means going from walking to elliptical or elliptical to stair climber.

• Weight training change equates to using different exercises, grips, reps & weights.

• Remember the purpose is to make the body adapt to new demands…it may feel like you are starting all over, but that is a good thing…it means you are burning more calories.

Lesson

• Start to discover more ways to hit you expenditure target.

• This week perform three different workouts (example: walking, jogging, elliptical or stair climber) record the amount of time and intensity it takes to reach your expenditure goal. Send your results to me via e-mail with your excel graphs.

*This should also help you with your time management…if you have less time to Exercise, then perform the activity that that gets you to your target the fastest.