Beaufort Personal Trainer Reveals Supercompensation
Beaufort Personal Trainer Reveals Supercompensation
Beaufort personal trainer and owner of EarthFIT training facility in Beaufort SC speaks about health and fitness topics like supercompensation and how it effects training and progress.
“Hey! What’s going on? It’s Ian Hart here and today we are going to talk about Supercompensation. Supercompensation is a principle that is very important if you are going to be working out. So if you do not follow what I am about to show you there are chances that you will never see results. But, if you do follow what I will show you along with other things that we’re going to show you later on on this blog, you will definitely see results – you’re guaranteed to see results. So I’m going to show you a little graph here so you will understand what supercompensation is.
Okay. So when you walk into the gym or wherever it is you are working out, you have a base level of fitness. So that is where you are standing at that time. However good your fitness is, it doesn’t matter if it’s low or high, that is your individual base level of fitness. When you start training you actually fatigue, you lose energy, your body is breaking down. Some people think the changes occur when they’re training. Your body is actually being broken down, your immune system gets lower, your muscles are broken down, energy is depleted, and sometimes you might train so you hit the exhaustion point. Some people might stop before that. Say you hit the exhaustion point and what happens is you go home, you eat, you drink, you sleep… that’s when the changes occur to your body. Then your body recovers and it recovers in a better state than your base level of fitness and that’s what is called Supercompensation. The thing is you have a short period of time to train [again], so if you don’t train in this period of supercompensation, what happens is your body will revert right back to its initial base level of fitness. If you do train in this period provided you are training properly, you will see an improvement in your base level of fitness.
So there are couple of important things to know here. If you are training on Tuesday and then you train again on Saturday, that 5 day window is too long and you are just going to end up coming back to your base level of fitness. So you are going to go down and then back to your base level of fitness, and you are going to miss training in this period. So that is too long. If you are training two days a week, a good time is Monday and Thursday at least so that is two days a week training. If you are training three days a week, you can do Monday, Wednesday, Friday or Saturday as long as you are not leaving too long of a gap in between. There’s one other important point to this model. If you train during recovery so let’s say you train here again, you could risk going into overtraining which can also prevent recovery and prevent you seeing results.
So this is the concept of Supercompensation. I hope you enjoyed. If you have any questions go ahead and leave the comment or question below in the comment section and we’ll try to get back to you on that and again, this is Ian Hart with the Hartcore blog.”
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
Beaufort Personal Trainer 20 minute Fat Burning Workout
Beaufort Personal Trainer – 20 minute Fat Burning Workout
“Alright so again, it’s Ian Hart with EarthFIT and now we are going to get into the 20-minute workout, and before I get into that there’s one that I wanted to explain to you that relates back to the first video that I was talking about where we went over the circle of body fat and the percent of the fat. So one thing – is it takes about 6 to 8 months and add on about 10 lbs. of muscle so if you haven’t watched the first video, go back to it again and watch so you can understand what I am talking about now. So it takes 6 to 8 months generally to put on about 10 lbs. of muscle. Women put on about a quarter pound a week, men put on about half pound in a week and again this has to do with how you train and how you eat as well; so eating and training are very important.
So we want to put on that muscle mass to increase our metabolism; it permanently changes your metabolism. So the example I gave is a person with 30% body fat weighing 150 lbs. So this would be the “A Body” that would be the start of the body. You have to figure out where your A Body is by checking the weight and the percentage of the body fat. All right, so now we want to get to the “B Body”. Remember it takes 6 to 8 months generally speaking to get there. But say in that time you train consistently 3x a week – remember you get burn in this type of program at least 500 calories per session so we’re changing our metabolism that way, so continuously adding muscle. Say in 6 months we bring down your body fat to 22%. Okay so that’s starting to get down into a good range and that is through eating properly and training properly, right? So you’re at 150 and in that time let’s say you dropped 15 lbs – so you get down to 135. Okay so you’re 135 and again you can go as fast as you want, doing it properly by eating proper diet. But you gained 10 lbs. of muscle, so you lost 15 lbs here, but you gain 10 lbs. of muscle, so you actually lost 25 lbs. of fat. So even though you may have weighed 135 previously years ago, you’re actually looking better, feeling better, more energy at that weight now. So that’s a very important part of the puzzle to get into where you wanted to be. So that just gives you glimpse into your future if you continue down the right road of training and eating properly.
Alright so now we’re getting into a routine. It’s going to be a full body fat burning and What you will need for this is just 2 dumbbells. It should be a good weight for you, for women a good weight would probably be 5 to 10 lbs. Men should be like 15 to 20 lbs. generally speaking and this depends on your current fitness level as well.
So what we’re going to do here is 20-30 seconds of Step ups in between this circuit we are going to do. So it’s going to be:
- – Squats 30s
- – Row 30s
- – Bicycle Abs 30s
- – Push ups 30s
- – Walking Lunges 30s
- – Shoulder Press 30s
So that is going to be 1 full circuit. In between each of these, you are going to do Step ups. So I’m going to take you through this program, we are going to do 3 circuits. It’s going to be 6 minutes per circuit so the training session is actually only about 18 minutes and that including your warm up, rounded up that would be 24-25 minutes. You want to get a good warm up before you do this it will help loosen up your body and there are many other reasons why you’d want to do a warm up. So now that you have a good understanding of where we’re at, we’re going to get into the studio and I’m going to show you how to do the training session. I hope you’re ready, Let’s get started!” (Please see the workout video above)
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
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