Minimum Effective Dosage: Train Smarter Not Harder
There are few things as exciting as new Gym Goers eager to make serious lifestyle changes and make up for lost time in their quest to get fit and healthy. Their motivation and passion are contagious, and watching transformations is one of the most fulfilling aspects of being involved in this industry.
But in their excitement, many people looking to change make a common mistake – overtraining. The thinking goes like this: “If 20 push-ups are good, then 30 must be better,” or “If 35 pounds challenges my muscles, then I’ll really get ripped if I do 50!” In other words, more is better and leads to faster results.
Unfortunately, this just isn’t the case, and taken to the extreme can lead to getting hurt and MISSING workouts. As with most things in life, moderation and consistency in fitness are the keys to success. Too much of anything can be a bad thing, and there is no need to do more than the minimum needed for maximum results.
For example, consider medication. If 200 milligrams of Advil takes away your headache, you do not need to take 1000 milligrams. It will not make your headache go away any more effectively, because 200 milligrams will make it disappear completely! Taking 1000 milligrams is not only wasted effort, but it could have dangerous effect on your health.
It is important to realize that over training in fitness not only doesn’t deliver faster and better results, but it can lead to injury and burnout. Pushing your body beyond what it can effectively handle will usually result in a strain or muscle tear.
Likewise, for those just starting, if you blast out of the gate at top speed with an intensity that you can’t possibly sustain, you will burn out and likely give up. The wisest choice is to practice moderation and consistency.
Remember, what you do every day is more important than what you do every once in a while. Those everyday activities may not be terribly exciting while you are doing them. And you may not feel like you are making progress. But give the compound effect time to work. Your effort will pay off. You will become stronger, more fit, and others will begin to notice.
Take care of your body and your mind by practicing the “Minimum Effective Dosage” strategy. Do what is necessary to get you to your goal, one step at a time. Better yet, work with a certified fitness professional to determine your programming needs.
The Means for Sports Nutrition
Being the owner of a Supplement Company, I find myself educating and sometimes even turning people away from my products. Fitness and nutrition is important, yet many look for a magic pill to get them to their desired goals. While supplements can assist you in reaching your goals, they will not get you there by themselves. Hard work and determination in the gym, and commitment to the right nutrition plan are by far more important.
However, if you are looking for some supplement products to assist your performance and recovery here are some important things to look for.
If you are looking for a little extra motivation to get you in the gym and help keep you focused, you are a candidate for a Preworkout. However, be educated on what you chose and what your desired outcomes are. There are a lot of Preworkouts on the market heavily saturated in Stimulants. This is risky when combining it with high intensity workouts. You do not want to raise your heart rate too much. Also, caffeine intake above and beyond 275mg actually restricts blood flow, which is necessary for increased muscle endurance and size.
Multivitamins are an essential product for pretty much everybody. Over 80% of Americans are deficient in at least 1 micronutrient necessary for the body to function properly. I am a big proponent of both genders having a multivitamin to bridge the gap with their daily diet and be 100% in their daily values. Multivitamins can be found at stores for very low prices . . . Be careful, many of these are hard pressed tablets that are covered in preservatives to give them a longer shelf life. This makes them impossible to digest and your body will just pass them through.
Depending on what your goals are, a Protein powder might be right for you. If you are a competitor looking to put on lean muscle and have a Carbohydrate deficient Macro Plan, you would want to check out our Isolate. Contains 90% pure protein content with less than 1g of Fat and 1g of Carbs. Perfect to take immediately following a workout to fuel your muscles. If you are looking for a dynamic protein with added Carbs (post workout to refill glycogen levels and repair energy reserves) or to use as a meal replacement for the active lifestyle . . . Check out our amazing tasting 7-Blend Protein.