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The F.I.T. Fitness Formula

I get a lot of questions on the right way to workout, which exercises to do, how to train at home, which fitness equipment to use, etc.

Often, these questions are very specific which is why I sometime tackle a very narrow and complex fitness topic and go into it with great detail. Today, I want to keep things simple and share with you a fitness formula which my entire philosophy of training is based on. I call it my F.I.T. Fitness Formula.

This formula, as you’ll see, doesn’t call for any specific exercises to burn fat, nor does it favor one training method over the other. You can lift weights, do bodyweight training, perform kettlebell exercises, use workout bands, and so on. As long as you stick to the formula, you should do quite well.

This 3 part formula shows the components of an effective workout routine. Once you have these components in place, you can’t go wrong, really. Let’s go over them all.

F.I.T. Fitness Formula Components

fit formula F is For Form

The first component of the F.I.T. formula is Form. I mean the form in which you perform any of your exercises.

I’ve been to a lot of gyms over the years and I’ve seen how people workout. Some take the time to really learn how to do each exercise and focus on their movements. Most people, I’m afraid, either don’t care or think that they can cut corners with impunity.

It’s tempting to try and find shortcuts and work with imperfect form and technique. “Cheating” on your form allows you to add on more load in the hope that you’ll build muscles faster. Some people do this all the time and, in some cases, it can pay off. However, you’re taking a huge risk when you’re training with bad form:

  1. You may suffer a workout injury which will leave you unable to train for a while or cause irreversible damage to your muscles or tendons.
  2. Your physique will suffer for it because your development will be uneven or unsymmetrical.
  3. Your whole workout will be less effective.

To achieve long term results and do it safely, you need to workout with proper form. Don’t try to “cheat” because you may pay a dear price for it.

I Is For Intensity

The second piece of the F.I.T. formula is Intensity. Without it results will be slow to arrive or will never arrive at all.

The intensity of your workout is what determines how fast or slow you burn calories and fat. You need to accept the fact that without hard work you will get nowhere. This is true for cardio and strength training.

Low intensity training is better than none and, if you put in enough time, it may indeed get you results. However, if you want to speed things up, you need to be ready to train hard.

Making your workouts harder needs to be done with caution, of course. You need to build it up gradually. Don’t increase the weight by 10 lbs at once. Add 2-3 pounds at a time and see how you feel. Make sure you’re strong enough to keep perfect form.

Here are some tips on how to make your workouts intense:

  1. Do metabolic resistance training workouts by using heavy loads and doing circuits to pack more effort into your workout time.
  2. Keep your rest time short.
  3. Do full body exercises to engage more muscles.
  4. Add some metabolic finishers at the conclusion of your regular routine.

Above all, try to keep things challenging, diverse, and fun. You may find that when you work hard you’re enjoying your workouts more.

T is For Time

The final component of the F.I.T. formula is time. Time comes into play in a number of ways:

First of all, you need to have patience and accept the fact that it takes time to achieve good and sustainable results. Yes, you can try to lose 10 pounds in 3 days, but even if you succeed (which I doubt), you may find it hard to maintain this weight loss.

If you feel like you’re losing motivation because you’re not getting results as quickly as you would have liked, you need to remember that very fast results may not last for very long. The fact is that change requires time.

Second, the actual time you spend in each of your workouts is also important. The more time you dedicate to physical activity, the more calories you burn. However, you need to make sure that you’re not wasting time when you’re at the gym.

So, you need to spend a lot of time doing workouts, but make sure that this workout time is real and not “stuffed” with idle chit-chat or overly long resting periods.

Once you give enough time and make sure it’s effective, you have an efficient workout routine.

Everything Together Equals Results

Once you have Form, Intensity, and Time together, you have completed the F.I.T. Fitness formula and you should see excellent results with your workouts. Naturally, a sensible diet program is also required.

So, the moment that fitness gets too complex just remember to stick to the F.I.T. formula and you should be fine.

Date published: April 12, 2012. Last modified: April 12, 2012

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