The Morefit 3 Golden Rules

There is so much information out there regarding training. A lot of which will be conflicting, confusing and off-putting. Some will be offering unreal results like abs in 6 sessions, and others are just fronts trying to sell products. With the health and fitness industry worth tens of billions it’s no wonder marketers are trying to hard to lure people in with quick fix products.

Cutting through all that, we like to offer you some fresh air to the subject. We at MoreFit have 3 main rules we live by. Following these rules is the best way to get results and keep those results long term.

RULE 1: Consistency

Consistency is super-important. Even if you have the best programme and trainers in the world, it will be of little or no benefit if your training is irregular. This is similarly true of all other aspects of your training. For instance, with your nutrition if you’ve got a plan that you’re not following properly you’re going to get sub maximal results.

Best rule to follow is to be 80-90% consistent with your plan and the results will come. We’re all human, we all make mistakes and fall off the wagon. If you give yourself a little leeway you’ll be more likely to stay consistent and get back on track if you veer off.

RULE 2: Intensity

If it’s not challenging you, it’s not changing you!

The amount of people we get in our studio who overestimate their fitness based on their regular gym workouts is amazing. The gym is an unfamiliar environment to a lot of people and most people will just do what they’ve always done, which is normally a gym program they’ve been doing for ages and classes that they go to regularly. The problem here is that rigid gym programmes don’t change and classes tend to stay the same.

Now you’re probably wondering what’s wrong with doing this. The issue is that the body is a master adapter to stimulus so it can stay efficient at everything it undertakes and has no threats to deal with. So if the body has adapted and everything is the same every session the body isn’t being challenged and you’re not changing and you’re probably burning less and less calories every session.

So what do we do? Good question. Well first of all you have to change the stimulus. There are loads of ways to do this depending on the activity – but for something like weight training you could do things like shorten the rest periods, increase the weight, increase or decrease the reps, change the angle of the exercise and type of exercise. These little things will allow you to make the body be challenged in different ways allowing it to be stressed and then making it adapt, making you stronger and fitter, faster.

RULE 3: Accountability

You have a plan, you have goals, you have aspirations to change. You read magazines & online articles, you’ve bought gym clothing, a Nutribullet, protein shake and even signed up to a gym. Training starts and things are ok; you feel that pump and burn and that’s ok. You keep going for a couple of weeks and things are great, diet is good and it all seems easy. Then one Friday at work someone’s birthday drinks are going on, you decide to go and have a few, a bit of cake, that turns into more than a few, leads to a late night and a heavy head the next day. Now from there this is the most critical part, do you throw the baby out with the bathwater and go for the fry up and whole bad day of poor eating habits that has no end or do you make better choices, have a detox smoothie and go for a jog or a walk or do something basically not unhealthy. This is where accountability comes in. Who are you accountable to? If it’s you and you’re mind isn’t in it or you’ve lost the reason why you’ve started in the first place then it’s great to have someone or a group of people around to help you through difficult times. It works well with recovering alcoholics and gamblers, like it does in its help with anyone that has difficulty with consistency. You need to have a big enough WHY and sometimes you need that person/people in your life to be honest with.

If you’ve struggled in the past for results and you feel you’re your own biggest obstacle to you getting results then this will be your best bet. But you’ll need to look in the mirror and be really honest with yourself. If you want serious results then honesty with yourself is the best policy.

The FIX – A personal trainer or group training trainer.

A good trainer will be able to help you achieve all the 3 golden rules to a #GetMoreFit body. They’ll keep your motivation up to keep you on the right path to keep those results coming through consistency, intensity and accountability. You fall off the wagon, they’ll pick you up. You have questions? They’ll try to offer you the answers to keep you moving forward.

These 3 rules sound easy but in practice they’re not very easy at all. There are many temptations to lead you astray, there are many paths of lesser resistance – that’s the easy way out. You want results then you’ll have to work for them! Everyone has to work for them and these rules will ensure that you get them.





Training for strength

Most people that come to us have a rudimentary idea of what they would like to achieve and what they need help with. And while losing weight, toning and increase in general fitness rank highest on the list, an increase in strength is something we rarely encounter.

The human physique develops its full potential until about the age of 30. That means if you don’t lead the most sedentary inactive of life styles, muscular development and natural strength gains occur naturally until that age.

From 30 onwards, things start developing the other way. Ontogenetic research suggests that at least 1% physical strength is lost per year if no counter measures are taken.
It comes to no surprise that the highest ranking measure of countering permanent strength loss is heavy weights based training!

So let’s list some points that should be kept in mind with this kind of training:

1. Low rep range

We’re looking at a repetition range of 1 to 5, so weights need to be heavy enough. If you do squats with a weight that you could perform 20 reps with and do only 5, your central nervous system (CNS) won’t be challenged and your gains will be minimal to non-existent. Keeping the weight heavy is the key and optimal stimulus occurs with a weight that leaves you fully exhausted at the last rep of the last set.

2. Work your way up

If you just started your fitness journey go easy on the weights first. Priority lies in developing good form and repeatable technique. Once that is established, increases in weight used and lower repetition numbers are the way to go. If the development of the former is neglected, joints, ligaments and tendons are being put under too much stress. This can result in long lasting injuries. So working on developing decent form for a couple of months before going heavy is of utmost importance.

3. Heavy doesn’t get you bulky

Who hasn’t heard somebody say it? If I lift heavy weights, I’ll start looking way too muscly. I’m not aspiring to look like Arnold!  The funny thing is, from a scientific perspective, the highest hypertrophic (mass building) stimulus is set to the muscle when training in a rep range of 8 to 15 which is the range most people train in! Training in a range of 1 to 5 shifts the focus towards adaption of the CNS recruiting muscle fibres per given movement and makes you stronger and more toned without gaining much size!

4. Enough rest

The stress that the muscles, supporting structures and CNS are subject to is significantly above that of higher repetition ranges. And while the muscle itself may not feel as sore the next day, the limiting factor lies with the support structures and to a lesser extend the CNS. Ligaments and tendons take almost double the time to recover and it’s not as easy to feel as the receding pain of muscle soreness. So as a basic rule there need to be at least 48 hours between training the same muscle groups while 72 hours puts you on the safe side.

It’s always a good idea to switch things up. A good approach is mixing heavy training with high intensity sessions, a bit of cardio and sports specific stuff to keep the body guessing. And the obvious benefit of working against the aging process comes as an added bonus.

In that sense,

By Ulli Ackermann