Do you want to achieve a fitness goal? If so, then that means you want some form of adaptation.
I don’t like math, I took Pre-Algebra twice. But, just like those wretched equations that I had to deal with in middle school, there is an equation that you need to understand if you want to take steps toward your goal.
Here it is:
Stress+Recovery=Adaptation
Here’s a less-sciency version:
Reason+Resources=Progress
Let me elaborate on each of the pieces:
Adaptation is the goal here. Whether you’re trying to lose body fat, gain muscle mass, get stronger, crush your opponent, get a better run time, or pass a fitness test, you want an adaptation of some sort. You don’t “adapt” like Bruce Banner, being one thing and then instantly transforming into another when you get angry about it. You do it one step at a time. Think of it is PROGRESS.
Stress is what we all know must happen. Think of stress as the REASON your body will adapt. You won’t get stronger or gain muscle if you don’t do any resistance training that forces your body to do those things. You won’t lose any body fat if you don’t put stress on your body by forcing it into a calorie deficit. Stress is the action that you take that tells your body it needs to do something differently.
Recovery is the piece we miss a lot. Think of recovery as the RESOURCES that your body needs in order to adapt. You need to sleep enough and sleep well. You need more protein. You need to take a break before you train the same muscle group you just trained again. You need to rest longer between sets so that you can give that next set all you’ve got.
We tend to do too much of one or the other. Either we rest way too much and don’t give our bodies the reason it needs to change, or we grind away thinking that this is what gives results without ever taking time to let those results happen.
So, remember that you won’t get the right answer without both parts of the equation, and ensure that you include them both.
Message me with questions, and if you want to know more about how online fitness coaching can be perfect for you, let me know!
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