Another key principle we have optimized with our clients is the MED.
Minimum Effective Dose….
It’s a clinical concept that’s used in medicine, for example how Doctors ‘prescribe’ medicine. Based on the unique needs, case, history and desired outcome based on each individual. Frequency, dose, timing, extended days for treatment all play a role on the final ‘prescription’
It also represents the effect of diminishing returns.
More is not better, better is better.
This way, you don’t waste time, effort or energy on getting more of something, if it’s not more effective.
So you can spend more time ie: output invested in optimizing and improving other areas.
“To boil water, the minimum effective dose is 212 degrees Fahrenheit (100 degrees Celsius) at standard air pressure. Boiled is boiled. Higher temperatures will not make it “more boiled.” Higher temperatures just consume more resources that could be used for something else more productive.”
Specifically related to your fitness and fat loss, getting leaner, stronger or ‘better’, here are a few examples.
- More workouts doesn’t mean more weight loss.
- More sleep doesn’t mean more energy
- More Vitamin C supplements doesn’t mean better immunity.
- More protein doesn’t mean fast strength gains.
- More coffee doesn’t mean more focus
- More time on your computer doesn’t mean greater productivity.
- Longer meetings doesn’t mean more productive meetings
- More corporate training doesn’t mean effective learning and transference.
You will probably find shorter, more focused work keeps you more productive.
For example, my magic productivity window is 30 mins of focused work time, 5 minutes movement. That’s the power combination and MED for productivity.
To stay lean and maintain my strength, my MED for Body composition and fitness is:
3 x 20 minute strength sessions a per week.
2 x 5 minute intervals.
For my nutrition, If I want to drop my bodyfat %, I don’t tweak the amount of food I eat, I tweak the Macros. I know what works for me because I tested.
Or I might change my Macro Sequencing, which is another way to reduce Insulin and increase the use of fat for energy.
For you it might be cycling or Macros, your timing on non strength training days.
It might be less sleep, or consistent sleep times that greatly impact your recovery and energy levels.
So any time I need to optimize, I just implement my MED.
That’s why we coach all our clients to identify and implement their own unique MED system for their goals.
You are different and need your own too. When you master this, you are set for life.
Long term, sustainable results.
Never have to follow a ‘diet’, never have to ‘start again’.
You can make your business, leadership, health and fitness so much simple and effective when you find your MEDS.
Dan Remon is the CEO of Fitcorp Global and Performance Coach for Leaders, Executives and Corporate Teams. Building efficient and systemized performance flows to achieve outcomes faster, with less effort so you don’t have to waste time learning the hard way and can focus on producing results.