How do we live healthy?
- Step #1: Calorie Balance
- Knowing what we need to eat and how much is the key to leading a healthy life.
- What this requires is knowing how many calories your body burns at rest and making sure you don’t eat much more than this (assuming you are not working with a coach on a strength & conditioning program…)
CALORIES IN = CALORIES OUT
HOMEOSTASIS
- Once we establish your calorie number, we take it a step further….
How do we get fit?
- Step #2: Strength Training.
- The 310 program calls for strength training to happen 3 days/per week, and each session focuses on progressive barbell exercises that target the whole body, such as:
- Squats
- Presses
- Deadlifts
- The 310 program calls for strength training to happen 3 days/per week, and each session focuses on progressive barbell exercises that target the whole body, such as:
- Step 2B: Calorie Balance + Strength Training
- Once we begin a training program, our bodies are pushed out of a balanced state, forcing us to need more to support our new habits.
- This is extremely important because if we do not eat enough food, we can negatively impact how our training affects our body.
- When we don’t eat enough, our recovery processes are slowed down, meaning:
- We feel sore longer
- We eventually force our body to break down muscle and not enough fat
- We disrupt normal processes in our body and this can lead to more serious health complications.
- If you want to train, you have to eat!
- Now that we have your diet and training plan in place, let’s finish by throwing in some sweat sessions.
- Step #3: Conditioning
- In conjunction with strength training, conditioning pieces have the ability to disrupt our balanced state, burn calories, and improve our performance under the barbell.
- The benefits of conditioning vs. cardio training is the absence of repetitive movements adding wear and tear on our joints.
- Rather, we focus on manipulating the intensity of your workout and your rest periods to achieve maximum support for your strength training.
Calorie Balance + Strength Training + Conditioning = Fit & Healthy Life
Are You Ready To Start Cooking???
Frequently Asked Question
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Absolutely not. There are many other factors that could affect your health and fitness. What we are saying is that with proper nutrition and enough daily activity (work,school, family, etc) you have the potential to live a long life and never step foot in a gym. With the addition of a planned strength and conditioning program, you have a better chance of developing strong bones and living pain free for a long time.
Great question! This is a very important discussion and we always bring it back to your goals. Moving more and eating less is a general prescription great for beginner athletes and people looking to lose weight or fat mass. However, this is not great for people looking to get big and strong. To get strong, we must consistently lift relatively heavy weights. To be consistent with our training, we must recover sufficiently between training sessions. To recover properly, we must eat enough and sleep well. Even though your are moving more participating in a strength program, your definition of eating less either doesn’t support your training objective or the meaning of it changes. Instead of eating less overall, we take it a step further and focus on eating less of what we don’t need, like added sugars or excess carbs and fatty-acids.
Conditioning programs are designed to produce a higher level of function specific to the needs of an athlete. This means that training sessions designed for conditioning are meant to produce specific results, such as a faster pull of a barbell off of the ground in a Deadlift or a more explosive start in a sprint race. On the other hand, Cardiorespiratory fitness (cardio for short) refers to the ability of an athlete’s body to supply oxygen to their muscles during sustained physical activity. The difference between the two is such that cardio is beneficial for all forms of exercise or physical activity and conditioning is specific to a sport or single movement.
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