There are countless quick fix solutions that can help you lose weight and fat fast but those types of results rarely last.  So how do you expedite your body transformation in a way that is healthy and sustainable?  Is this even possible?  It is when you focus on these 3 training variables.  

1. Stop The Extremes & Focus On The Variability

Your body needs exercise every single day but not every workout needs to be one of those extreme hardcore HIIT beast mode personal best workouts.  The secret of top athletes and fitness pros that stay fit for life is variable intensity training during your workouts, throughout the workout week and for the duration of your training plan.  What that can look like is:

1. Monday - hard total body HIIT with weights

2. Tuesday - moderate paced cardio

3. Wednesday - easier functional training or dynamic stretch

4. Thursday - hard cardio intervals

5. Friday - moderate body part focused strength training

6. Saturday - easy recovery cardio and stretch

7. Sunday - active recovery of your choice

This variability in intensity allows you to train every single day without over-training which is key for continued improvements in strength, endurance, flexibility and metabolism.  You need high to medium to low days in order to be able to challenge your body enough as well as to be able to recover faster so you don’t burn out or get injured!  This undulating style of training is what keeps you consistent for life too.

2.  Fine Tune Your Workout Schedule

After you’ve been on a more varied workout schedule for 3-4 weeks you should begin to make adjustments to your training.  The best way to do this is to track your workouts and consider what progressions will help you go to the next level.  Variables that can be adjusted include reps, sets, range of motion, tempo, rest periods, intensity, exercise type, exercise order, workout duration, workout type just to name a few.  If you continue adjusting these as you get fitter you avoid plateaus or setbacks and continue getting results.   These 3 tricks are the basics of any results focused workout plan. So whether you are interested in weight loss, fat loss, strength gains, injury recovery or athletic performance, be sure to keep these variables in mind when planning workouts.

3.  Recover Harder & Smarter!

Once you get on a more variable workout schedule you’ll find that you can go harder on your hard days.  This means you should also recover harder and smarter and this requires focusing on ALL the recovery strategies that help you most.  For some people this means working harder on nutrition or stress reduction or healing modalities or supplementation or sleep or ALL those!  The better your recovery the better your results.  The great news is that your moderate and easier days accommodate all types of recovery strategies like this foam roller routine.