THE FITT ETHOS
Understanding what it takes to shift your metabolism, get lean and build strength in your 40's and 50's is crucial to your confidence, motivation, purpose and outcomes.
As I shared in that post, I wanted to break down some of the reasons why you may not be getting the results that you expect from your fitness training. Now, you might be lifting weights, working out, working at capacity, have been consistent and eating clean, but still not seeing that adaptation. And that’s because most of the industry is just showing that you just need to do a certain program in a certain rep range, and it’s just not enough to elicit adaptation. And that’s why really a lot of the industry is broken because it’s not actually understanding what it takes to create that adaptation or progression in the body to create that metabolic change.
And this is what I break down in the metabolic program. We’ve run this multiple times over the last few years specifically for men to learn more science-based systems that get them fast results so that they don’t have excuses, they can do it in a timely fashion. That doesn’t take up a lot of time, and they can get that metabolic response that boosts hormones, builds confidence and gives them that strong fit physique so that they can dominate life. So the metabolic program is all about that men’s fitness and performance. And the area that I’m going to dive into is one of the five key pillars of the metabolic program.
And I’m going to be focused here on the MetaBodi FITT Ethos. And this is breaking down a very simple and well-known principle called the FITT principle. And it’s really part of our methodology. And I’m going to break it down all year so that you can understand maybe why you’re not getting results and what you need to do differently. And that is what’s going to help you have a better understanding of how all these variables fall into place.
So that pillar number two on the FITT Ethos is what we’re looking at. Now, ultimately, if you’re looking for adaptation, you must be looking and understanding the fit ethos. The FITT Ethos of adaptation is breaking down these four key factors, which are frequency, intensity, time, and type. Now, within these four key principles, there are a lot of other variables, but ultimately what we’re trying to create is overload. We need to create this progressive overload so that we can create an environment for the body to adapt and do more work than it did previously.
It’s the same thing with resilience, anaerobic thresholds – how we can overcome certain levels of stress because we are building tolerance, we’re building a higher threshold. And for us to continue to evolve, we must continue to work beyond that threshold and outside of that comfort zone. Now, the critical factor here is that there is more to adaptation and that progressive overload than simply lifting more weight. So these key variables that I’ll go into and just a brief overview. The first one is your time under tension.
We know this is T.U.T. (Time Under Tension) and so that is one key variable that allows us to work not just the muscle, but the nervous system and the hormonal system differently in a comfortable manner that allows it to work beyond its current capabilities. The second point is around force production. So if you’re working dynamically, even if you’re working on your five X, five bit of German volume training, you’re getting strong. However, the amount of force that is produced will not be a key factor to get that adaptation because you need to stress and strain the muscular system and the neuromuscular system. So the more force that you can produce in any lift, it really doesn’t matter what rep range it is.
It’s about the force produced to move a certain load across a certain domain. So your force production is critical, and you don’t need to be just lifting heavy weights to achieve maximal torque or maximal force production to create that metabolic adaptation. And this is really key. The third one is around hormone response. You could be working out three, four, five days a week lifting close to fatigue, but still not eliciting that growth hormone or that testosterone response, because there are these other variables that are intertwined that have an impact in the amount and the quality of the hormones that are required to achieve that metabolic response, whether that’s just getting stronger, whether it’s getting leaner, whether it’s changing your physique, or whether it is just to improve your strength and power, you still need a hormonal response for that to initiate.
The third extension of that from the hormones is the neural fatigue. So as you know, when you lift, you reach certain levels of fatigue and you get tired, and you can no longer perform that lift with good form and technique anymore. What we’re really looking at here is neural fatigue. It is the ability of the nervous system to innovate muscle contraction. And, of course, there are a lot of principles that are related to that neural fatigue.
However, the body doesn’t actually know what it is. They don’t know that it’s a squat or it’s a deadlift or it’s pull ups or push ups or a bench press. It doesn’t know the movements all it knows that it needs to move a certain load to a certain range of movement and requires a certain number of muscle fiber units to produce force to move that weight. When you start to get tired, you actually get neural fatigue. So as we start to build that neural threshold, we’re able to then produce more force over a greater distance for a greater quantity of time before fatigue sets in.
It’s not about just breaking down muscle tissue. It’s about creating that neural fatigue so that we build our neural threshold and we can then perform more load and more force production to create that metabolic response. The fifth area here and I’m going to talk about is the anaerobic threshold. Your anaerobic threshold is again, the limitations of your body to be able to produce lactate. So high power, high strength, high resistance.
There will be a high level of fatigue and anaerobic fatigue. And so this is when the release and the build up of the lactic acid you may have heard of the lactate threshold as well. It’s the same thing is going to prevent muscle contraction and force production. So as you continue to work in these magic zones of anaerobic capacity, again, you’re starting to increase your threshold and your ability to produce force still produce lactate, but you’re able to then process and recover faster and more effectively. So in the big picture, the greater your ability to produce force and be able to increase power so that you’re producing anaerobic and building that anaerobic threshold, then the faster you’re going to be able to metabolize that.
And over time, your workouts will be more intense. You’re going to be taking that threshold to new levels. And in turn, again, when we bring this all back into the big picture, you will then get that metabolic response. So it’s really important to understand that there is an adaptation, not just on a muscular level, but it’s also on a hormone level and on an energy system level to build your thresholds and your capacity in all of these elements. And this is why it is the art and science of programming progression, adaptation.
It is a science, and that’s where the majority of trainers out there are just doing workouts, doing your squats, doing your programs. And what I share with my clients is that a squat is not a squat. It’s not what you do, but it’s how you do things. And it’s how you then bring this back into all of your programming and the equation of adaptation so that you can continue to build that momentum and see tangible quantitative results. Now, when you start to measure and when you understand these principles, that’s obviously an intrinsic motivator in itself.
So just remember that it’s really important to look at these key factors now in the metabolic program, I also take through our clients through even more variables. I’ve just really kept it super simple. But these variables are vast and these aren’t even the extensive list. But everything from your volume, your reps sets, tempo, time under tension, the amount of stress that you’re under, the quality of your sleep, how much recovery you’re getting, inflammation on a cellular level that will initiate those healing and adaptation responses. It could also be your genetics, your training age, not just your biological age, but your training age.
So the consistency of training that you’ve had over a certain amount of time, it will be your experience. You’re looking at multiple data points. It could be again related to stress and your HRV. Your HRV is your heart rate variability that determines the amount of cellular stress and recovery that’s required. It could be certain triggers.
Triggers would be even your mindset and the amount of focus and commitment that you take forward in your training. So your mental States, your sleep systems, your production systems and a higher level of awareness of other key critical areas in your life will determine your ability to adapt and create those environments to get that metabolic change so that you can see the results in your training. You can see a physical response, that mental response as well. They are all key factors that allow you to progress and see tremendous results not just in your training but across all life domains. So that’s a little bit of a summary and a breakdown into adaptation and why you may not be getting the results that you seek.
We go into a lot of detail, a lot of neuroscience and the physiology of success and results from your mindset, nutrition performance, your lifting productivity and to how to make these things incredibly simple and sustainable. Because when you find these answers and you build a system in a formula that works for you, you no longer procrastinate. You don’t have excuses, you have purpose. You know exactly why it is essential that you move forward in your life mastery planning so that you can be your absolute best future self. So if you want more information feel free to drop me a message comment below if you want to jump on a call and dive into your specific challenges that you’re facing and the kind of things that you want to evolve and become, then I’d love to be able to go through that with you and figure out what you need to do differently to get you on the right path.
I’ll speak to you soon.
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