Nuts and Bolts about Training

How you train, determines your results!

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Nuts and Bolts about Training

Repetition: One complete movement of a particular exercise
Set: A collective number of repetitions.
Superset: Performing two consecutive exercises, one after the other, without rest in-between.
Intensity: The percentage of effort relative to optimal ability.
Tempo: The time it takes to decelerate, hold, and accelerate, a complete repetition. Ex: 4/2/1 =
4 sec. (lower weight)/ 2 sec.(hold)/ 1 sec.(lift weight),
Rest: The duration of recovery time between sets or exercises  effecting the outcome of training protocol.

Components of Fitness

  1. Flexibility
  2. Balance, and stability
  3. Core training
  4. Cardiorespiratory
  5. Resistance training
  6. Speed, agility, and quickness
  7. Reactive training

Training Volume: The total amount of physical work with a given time.
Frequency: The amount of training periods within a given week.
Duration (Two meanings): 

  1. The amount of time between starting and finishing a total workout.
  2. The number of weeks focused on a specified training protocol.

Exercise Selection: The selection of exercises for achieving desired results.

Principle of Specificity: How you train, will determine the results acquired. A body builder will not become a long distance runner by lifting heavy weights every day, and nor will a long distance runner become a body builder by running marathons on a routine basis. It is important to design a work out program based on desired outcomes.
Principle of Overload: Exerting a greater stimulus that your body can currently tolerate in order to elicit additional physical, and physiological adaptations.

Principle of Progressions

Stable to Unstable

Static to Dynamic

Slow to fast

Simple to Complex

"S.M.A.R.T" Goal Setting

Specific: What EXACTLY are you trying to achieve? Why is this your goal? How do you plan to execute?
Measurable: How will you track your progress?  Are these observable? Can you physically collect data?
Attainable: Do you have control over the small changes you are trying to achieve? Do you have the resources readily available?
Relevant/ Rewarding:  Will your goal bring positivity to your life? What activity will you be able to accomplish that you are currently unable to perform?
Time Bound: When will you begin each step to achieve your goal? When do you plan to have accomplished your goal?


  1. Believe in yourself. Think positively. Imagine what your success will look like!
  2. Verbally express your goals aloud to yourself, and WRITE them down!
  3. List expected obstacles and barriers. Create a list of options to employ when you encounter them.
  4. Set: 1-3 goals at a time MAXIMUM. Do NOT overwhelm yourself.
  5. Create a short term goals (1-2 weeks), mid term goals (2-6 months) and long term goals (6 months +)
  6. Record daily progress, or short comings. Take a beginning picture, and once every month thereafter.
  7. Elect a mentor. Change is challenging. There will be moments you will want to quit, give up, or slack off. This person will not be at your beck and call, however should be there to boost your moral from time to time.
  8. Remove yourself from negative, or tempting environments, situations, or people. This will be most challenging part. More than likely, these negative environments tend to include a loved one, a group of friends, or your work place. Keep in mind, YOUR personal goals, arenot THEIR personal goals. They may love you in return, but your willpower will be tested to its limits. While it may be impossible to completely remove yourself, create a list of excuses, or alternative actions to extricate yourself from negative or tempting situations when they come up.




Stability Training

Strength Endurance