The Principles of Progression and Plateau

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them" Bruce Lee

Today I’m going to get a little more technical, but hang in there because this is one of the biggest secrets to getting rapid results, sticking with exercise and avoiding injury.

In mistake #1 of the 10 Biggest Workout Mistakes we talked about having a plan and structure to your workout. There is a catch. You can take this too far. Some believe following a circuit of machines in the gym or the same routine is having a plan. While this is better than nothing, it usually leads to no longer seeing any progress, boredom, overuse injury and ultimately a lot of frustration.

Having the right plan and structure that constantly progresses is the key to finding the right balance of a good plan that avoids the dreaded plateau. A good plan and structure actually gives you a baseline to be able to adjust your routine and progress your workout with a new stimulus.

A common fad out there that is even perpetuated by some personal trainers is not ever doing the same workout twice. In other words, every time you workout it’s something new and random. The rationale behind such a program is keeping the workout “fresh”. While this may sound good in theory, the problem is never having a baseline to gage your progress and systematically make adjustments that create specific physiological response to keep you progressing. In other words, you are working out every day doing something different and HOPING something good happens.

The chart above represents the relationship between having a workout plan that constantly progresses creating a new stimulus that helps you avoid a plateau and ultimately decrease your body fat if that is your goal (or increase strength, endurance or just about any other goal).

The chart represents what happens when trying to improve your fitness or decrease body fat over the long term. You see, plateaus are necessary for our survival. They are your body’s natural mechanism for adapting to the physiological and psychological stimulus you impose on it. Your body has no idea you are on a treadmill or running on the road. It has no idea if you are lifting heavy box or dumbbells. Its goal is to adapt to this new work if you continue to repeat it.

The bad news is that we don’t want it to adapt to our workouts if we have not achieved our fitness or fat loss goals yet.

You can see by the graph that each plateau includes a period of no progress, followed by a slight "sliding back" before you progress again. Additionally, each subsequent plateau occurs at a faster rate than the previous one, and is usually a smaller progression each time. This phase length varies from novice to experienced trainees. Novices can likely progress on the same program for far longer than an experienced trainee - although changing the routine can be useful psychologically.

The key to "breaking" plateaus is to manipulate your nutrition and exercise programs SLIGHTLY. A subtle change is often enough to 'kick start' progress. The progression of a single variable like load (weight or resistance) used in an exercise can keep forcing adaptations even when other variables remain the same. Other variables can be reps, sets, rest periods, tempos and exercise selection.

A good coach is always trying to stay one step ahead of any plateaus by manipulating the training variables to ensure continued progress. For example, we change repetitions, sets, rest periods and tempos sometimes once a week for our clients and at the least every two weeks. During a particular workout phase typically last 4 weeks we will also progress their exercises slightly depending on how well they progress and we absolutely make sure to completely change workouts every four weeks. Depending on a clients progress and our monitoring of heart rates and respiration we change the resistance (example: weight) every workout, the nutrition program, and also change the resistance training, cardiovascular exercise prescription and energy system portions at the same rate.

The bottom line is to keep your program progressing to avoid physiological and psychological plateaus. But remember that plateaus are not necessarily a bad thing. In actual fact, our ultimate goal IS a plateau - to reach a favorable body composition range and stay there. We just don’t want to hit a plateau before we achieve the fitness and body composition we would like to maintain.


In good health,
Pete Piranio BS, CSCS
Owner/Fitness Consultant
Fitness Together
www.FitnessTogether.net

P.S. If you would like us to design a program for you schedule and Introductory Session and Consultation. We’ll assess you current fitness level, ability level and personal situation, then give you a recommended program to get you to your goals.
You can learn more here: www.FitnessTogether.net/freeconsult.html

Local Business Owner Pete Piranio Wins Annual Achievement Award at National Conference

Local Business Owner Honored by Franchise

Delafield, WI November 10, 2008. Fitness Together Franchise Corporation held its annual Conference this past week to recognize the accomplishments of its owners around the world. Top honors went to local Franchise owner, Pete Piranio who was awarded the Fitness Together Annual Achievement Award. The Fitness Together Annual Achievement Award is awarded to the franchise owner that has gone above and beyond to contribute to the betterment of the franchise and has demonstrated leadership throughout the franchise.

“Mr. Piranio is a great asset to our franchise and through his hard work, determination, and relentless dedication to the brand, Pete has become one of the most successful Fitness Together studio owners in the system while providing great leadership as an Area Director for the States of Minnesota and Connecticut.” Mr. Kevin Betts, COO Fitness Together Franchise Corporation

Pete has been instrumental in the creation of the franchisee Higher Learning program that gives franchise owners more training, support and education to get to the next level.

Posted By: Tracy M. Enright
Marketing Manager Fitness Together

Olympic Meet and Greet November 12th 6-8pm

Our Health Partners Advanced Lipidology are sponsoring a private "meet and greet" with 2008 Olympic Gold Medalist Shawn Johnson and Local Olympic Medalists Paul and Morgan Hamm. Come meet these great athletes and at the same time learn what Advanced Lipidology is all about. Wednesday, November 12th from 6pm-8pm.

Tickets are free, but are also required. Tickets can only be obtained from Fitness Together (Brookfield, Wauwatosa and Delafield) or Salto Gymnastics. Stop in to one of the training centers and get your tickets today. Hope to see you there!

On my last post I gave you the 10 Biggest Workout Mistakes we commonly see when doing a fitness analysis and consultation with a new client. Today we'll go into some of the details about the first one on the list. Let's get start...

1. No plan or structure: "Winging it"

This is probably the most common problem we see. People going to the gym jumping on some of the equipment, working up a sweat and hoping it works.

Unfortunately, as they say, "if you fail to plan, you plan to fail". Not having a specific workout plan for the day, week, month and months ahead drastically decreases your odds of success. Not to mention you'll eventually get bored and frustrated by not being able to see progress.

I'm not placing blame on you. Designing an effective workout plan is more complicated than people think. It requires knowledge in exercise physiology, biomechanics and the study of methods proven by research - not new stand magazines.

With that said, let's make sure you are at least armed with some basic knowledge that will help improve what you are currently doing.

First, going to the gym and hopping machine to machine will not get you the results you want. Setting aside the fact that machine based exercise programs are faulty in the first place. If you are a member of a gym and they have a "personal trainer" gives you a "workout program" that simply has you moving machine to machine, you will need to evaluate the program yourself. Make sure these BASICS are in the program design:

1. You are performing large muscle group exercises before small. For example, Legs, shoulders, back or chest before arms.

2. Your Core Training (abs, back, obliques, etc.) is done at the end of your workout to prevent injury.
Reason: you use your Core muscles in all exercises. If you pre-fatigue these muscles before you do other exercises you are increasing the chances of being injured. The Core muscles support your back and provide stability to all of your other exercises. If your Core is already tired it's like trying to shoot a cannon from a canoe.

3. Are your sets, reps, rest periods and tempo's appropriate for your goals? For example, if you are trying to increase your strength you should not be doing over 8 repetitions per exercise. You should also allow yourself enough rest between sets for the muscle to recover. If you are trying to increase muscle size or add muscle tone, the tempo of the exercise is also important to create the appropriate physiological response that creates hypertrophy (muscle growth). If you want to lose weight you need to have repetitions, sets, rest periods and tempo's to be appropriate to maximize calorie expenditure, oxidization of fat as energy and to create a post workout metabolic boost.

There are many more basics that must be in an effective program, but I can't cover all the basics in a blog let alone advanced techniques, but this should give you a jump start to know if you are on track or getting good advice.

There will be some other important program design elements that will come up as we address the other 9 mistakes throughout this week, so come back soon!

In good health,

Pete Piranio BS, CSCS
Owner/Fitness Consultant
http://www.fitnesstogether.net/

P.S. If this has your head spinning or more confused, come in to see us for a Introductory Session and Consultation and we'll help you design an effective program. You use it on your own or if want the ongoing coaching and guidance we can recommend an individualized program for you. You can contact us for a free consultation here: www.FitnessTogether.net/FreeConsult.html

P.P.S. Let's not forget another big part of the fitness success equation -nutrition! Give your body the right nutrition to support your workouts. Attend Milwaukee's Original Grocery Shopping Tours with Fitness Together. You'll learn what the food companies don't want you to know, how you can forget about diets and learn everyday nutritional tips from our fitness consultants. Find a tour at a grocery store near you: http://www.ftgroceryshoppingtours.com/

The 10 Biggest Workout Mistakes

Yes, I said I would write about The 5 Biggest Workout Mistakes, but I just couldn't help myself. They just kept coming to me after I reflected on most of the problems we see when doing an initial fitness analysis and consultation with a new client.

Today I want to leave you with some food for thought you can chew on over the weekend with your hype-free fad-free guide for the key strategies we'll be covering next week. You won't want to miss this information if your workouts haven't been getting the job done, you’re constantly hitting a plateau, you're bored, you're always sore from your workouts, you've never experienced an energy increase and instead you feel more tired than ever, your joints hurt, you never feel or see any progress or this work out thing is just a mystery.

We'll solve these problems next week, but let me leave you with some hints that create these problems for most. Let's dive right into The 10 Biggest Workout Mistakes I see people making every day. These killers are not what most people think about, when the frustration of hours of workouts in the gym produce zero results:

1. No plan or structure: "Winging it"

2. Repeating the same workouts or same circuit of machines

3. Every workout is different or falling for the newest hyped buzz word "Muscle Confusion".

4. Doing cardio before resistance training

5. No Progressions to your exercise selection

6. Using mostly machines and single joint/isolation exercises

7. No pre or post workout nutrition to get maximum benefit from each exercise minute.

8. Exercising without a specific purpose for the day, week or month.

9. Training only some of the muscles or trying to "spot reduce".

10. Working muscle groups in a random order.

There you have it. If you don't have this list right you are making exercising and achieving your fitness goals harder than it needs to be. The good news is I've got answers. See you next week!

In good health,

Pete Piranio BS, CSCS
Owner/Fitness Consultant
Fitness Together
Brookfield 262-780-6350
Delafield 262-646-5444
Wauwatosa 414-453-9800
www.FitnessTogether.net

P.S. If your workouts are great, but you're struggling with nutrition attend one of Fitness Together's Original Grocery Shopping Tours. You'll learn what the food companies don't want you to know and everyday nutritional strategies from our fitness consultants. Go here: www.FTGroceryShoppingTours.com

P.P.S. If learning all of this is just too much, confusing and frustrating you don't have to do it alone. If you want help, guidance and coaching come on in and see us:www.FitnessTogether.net/FreeConsult.html

Your Safest Investment

As you read in my previous blog it has been a busy couple of months.
Even with everything going on it was hard not to see the bad
economy news every day. A slowing in the economy wasn't really
a surprise to me. If you look at history we were bound to have
a down cycle, but the market dropping at record levels was an
eye opener. It sure wasn't anything I expected.

Today, I would like to suggest a short and long term investment
strategy you won't read in the Wall Street Journal or from Mad
Money's Jim Cramer, but it will pay BIG dividends.

I believe right now is an opportunity to really evaluate what's
important to you. It's very easy for us to get caught up in the
everyday rat race and not take the time for what's really
important. I can't tell you how many people I've worked with
that have been stuck in the race at the sacrifice of their own
health. Times like these can be a big wakeup.

I believe now is an opportunity to evaluate what are your best
investments for short term and long term returns. Evaluate
where you spend your money and how this fits into your real
priorities.

One priority that can pay a long and short term return is to
invest in yourself - your health!

This might sound like a lot of motivational hype or you might
be saying, "get real Pete, you fitness geek, I live in the real
world." Well, let me give you some hard facts and numbers to
consider.

Let's step away from what theoretically sounds good and let me
prove to you how this is an actual REAL investment that can
give you BIG returns.

We don't often look at investing in a fitness and nutrition
as an investment, but nothing could be further from the truth.
Many large and small companies are seeing positive ROI in
investing in preventative wellness programs and improving their
bottom line by decreasing health care costs, disability cost,
less sick time and improving recruiting and retention. They
wouldn't be making these investments if it didn't improve
the bottom line.

Healthcare costs have increased from 8-14% for many companies
(our company personally increase 21% and we are fit pro's!).
This is threatening companies of all sizes and more of these
costs are having to be passed on to the employee.

Need more...

From 1960 to 2002 the prevalence of overweight people increased
from 44.8% to 65.2 and during this same time the prevalence of
obesity people more than doubled from 13.3 to 30.5.
Being overweight or obese are known to create the following
health conditions, that will cost you money, quality of life
and could be the biggest threat to enjoying any investment you
socked away for retirement:
• diabetes
• coronary heart disease
• high blood cholesterol
• stroke
• hypertension
• gallbladder disease
• osteoarthritis and osteoporosis
• sleep apnea/other breathing
• some forms of cancer

The lack of exercise has also been shown to contribute to ten
serious health conditions including stroke, diabetes, cancer,
osteoporosis and mental health decline. In a groundbreaking
study of 5700 women, it was found that those who were unable
to reach 85% of their age-predicted exercise capacity had twice
the risk for serious heart disease and death.

These are not just interesting statistics. Chronic illness,
including heart disease, diabetes and obesity, accounts for 75%
of health costs, according to the American Public Health
Association.

According to the Wall Street Journal, health care costs per
capita will reach $7,500 this year, more than double the $3,470
per person in 1993. Of most concern is the fact that the rate
of inflation in this arena continues to grow at an unsustainable
annual rate of 8-14%.

Excluding the indirect costs, the U.S. spent 15.3% of the entire
Gross Domestic Product (GDP) on health care in 2004, a figure
that is clearly expected to escalate as newer data becomes
available.

Whether you own a company, are an executive making financial
decision for your company or an employee, the costs to not
investing in preventative health are profound. Increases in
premium costs, deductibles and other costs are now being passed
on to the consumer - you!

Keep in mind that direct health care costs are far from being
the only expenses tied to your bottom line. Several other
factors play a notable role as well, including:

• Absenteeism from work
• Productivity and energy, what is commonly referred to as
“Presenteeism”
• Physical capacity to handle stress
• Mental capacity
• Your overall value to your company

Now that I've given you a exorbitant amount of "logical" proof
for investing in yourself and how it is truly an economical
winner, let's finish by looking at the intangible returns:

What is it worth to enjoy a long quality life with your family?
What is it worth to increase your energy, decrease stress, not
getting sick as often and just feel good every day?
What good are investments you can't enjoy because of poor health?

I think you know the answers to these questions. It's why you are
reading this blog.

In times like these it's nice to know you've made wise investments.
I think what one of our clients said says it all:

“The best investment in myself I’ve ever made! Having made the
“rounds” of gyms, health clubs, and group exercise. I finally found
fitness success. 1 Client 1 Trainer 1 Goal really works!”
– Bonnie Koch, Delafield

Come back soon to learn the 5 Biggest Workout Mistakes.

In good health,
Pete Piranio BS, CSCS
Owner/Fitness Consultant
Fitness Together
www.FitnessTogether.net
Brookfield 262-780-6350
Delafield 262-646-5444
Wauwatosa 414-453-9800
Woodbury, MN 651-436-8137

P.S. - Watch the videos of some of our clients who decided to make
their health a good investment and made a dramatic improvements in
their health: www.fitnesstogether.net/real_people.html

If you have any questions or comments about this blog, our services
at Fitness Together, or anything at all having to do with health and
fitness, just call us at 262-646-3055 or post here and ask away...:)

All content provided for information purposes only. This is not intended to
treat or manage disease. Be sure to check with your doctor before engaging
in any dietary or fitness changes and/or routines.

Copyright 2008 Piranio Fitness Systems, Inc. All Rights Reserved

Don't Miss This Blog's Fitness Jump Start

Dear Fitness Enthusiast,

Holy cow has it been a busy couple of months! I just finished the last seminar of the year that was part of a seminar tour that took me through Boston, San Diego, Connecticut and Denver three times. Oh, and did I mention that we just opened our newest Fitness Together location in Woodbury Minnesota while continuing to make people skinny here in Brookfield, Wauwatosa and the Lake Country.

Yes, some may say I am crazy, but when you’re addicted to fitness you have extra gas in the gas tank that many don't. This doesn't mean some balls didn't get dropped along the way. I am only human after all.

This blog was one of the balls. If they only had the internet on planes I would have been fine!
I don't like people making excuses so I'll stop there and instead make up for it by giving you an arsenal of fitness, nutrition, weight loss and health information in one big shot! A big fitness jumpstart to this blog and a killer tool that will make every future post I make more meaningful, motivational and useful. A tool that will help you take my tips and strategies on future posts and get all the nitty gritty details that will make implementation even easier. After all, implementation is what it's all about anyway. Great advice is only advice until you put it in action.

Ok, Ok, here it is...

To get us caught up on Hype-Free, Fad-Free Fitness and Weight Loss tips, tools and strategies - to finish 2008 feeling good - to make 2009 our best year ever - I've got a great gift for you:

Introducing the Hype-Free, Fad-Free Health, Fitness and Weight Loss Toolkit. This 196 page toolkit will make up for any gap in Motivation, Nutrition, Workout, Supplement and Fitness advice you've missed from me over the last few weeks. And it's yours Free!

Oh yeah, I feel that guilty about not guiding you through the health and fitness maze the last month.
Here's a little of the information packed into this toolkit:

Tons of healthy recipes for every occasion. Your guest or family will never know your scrumptious meal was healthy.

10 plus illustrated, step by step workouts you can start using tomorrow.

Got questions about supplements. The answers are in the toolkit.

Real world trainer tips about what works and what's hype.

And much more...

Click here to get it now

Here's the only catch...

It can't go on the shelf! You have to crack it open and get going! And you haveto make sure you check back in on this blog often and I'll help you put that toolkitinto action.

Plus, here is what's coming...

I will be posting our Biggest Loser Contestants video updates of their progress, daily trainer notes and meal plans. You can join right in and transform your body right along with them!

Until then, thank you for allowing me to guide you through the health and fitness maze!

In good health,
Pete Piranio, BS, CSCS
Owner/Fitness Consultant
Fitness Together
Brookfield 262.780.6350
Delafield 262.646-5444
Wauwatosa 414.453.9800
www.FitnessTogether.net

P.S. Get your Hype-Free, Fad-Free Health, Fitness and Weight Loss Toolkit Here:http://fitnesstogether.net/toolkit.html