Copyright 2005 Jeremy MarkumThe 'Rule Of 3' Meets Pareto's '80/20'--And You Get Fit
Faster As A Result!
Everybody likes simple lists.
Everybody likes Rules Of Thumb.
And as far as I can tell, everyone wants tighter abs and
more energy.
So, naturally, we all look for the ?best? diets and the
?best? training routines to bring us closer to that
six-pack...ideally, in the least amount of time possible?
...Oh yeah--and we don?t want to think too hard either!
The Old Way:
Counting calories? Fuh-ged-a-bow-dit!
Getting a bodyfat measurement each week? No way!
Calculating our new ?estimated 1-rep max? for 27 different
exercises? Puh-leeze.
So what?s the solution?
Well, if you don?t mind limiting our example to exercise
for the moment, I think I have a few things that can help
you in your endless search for the most efficient use of
your fitness time?
(which is like, what? about 45 minutes a day 3-4 times a
week if you?re lucky?) ...It?s OK--you?re human! I do this
stuff for a living, and I don?t spend much more time than
that myself.
Introducing: ?The Rule Of 3-80/20 (Principle)"
Any activity of importance (like exercise) can be broken
down into three, and only three Critical Success Factors.
Furthermore, one of these critical success factors should
account for 80% of your efforts. And the other two, on
average, just 10% of your time, energy, and effort (that
is, of course, if you actually want to get anything done).
Thus sayeth The Fitness Sage (that?s me).
And you should listen to me when it comes to getting things
done, because I have a Masters Degree *and* ADD! (attention
deficit disorder). Without principles like the above, I
would be hocking blackmarket Pi-Tae-Boga-Lates tapes to
out-of-work actors in LA...
Yeah, so I?m ripping off the Pareto Principle and the Rule
Of 3--but you?ll forgive me real quick when you see how
this applies to your exercise routine.
Now that I?ve circumnavigated my point a few times, here it
is real simple, in 3 (surprise, surprise) easy steps:
The Three Critical Exercise Routine Success Factors
1. Consistent Progression: Needs 80% of your time and
attention.
2. Sufficient Intensity: Needs 15% of your time and
attention.
3. Intelligent Evolution: Needs 5% of your time and
attention.
Simple huh?
But maybe you need some clarification, so here goes?
Consistent Progression Explained:
There are really just 3-4 workout parameters that even
matter to the average Jane or Joe who wants a good body and
excellent health: Rest Period, Load, Reps-Per-Set, and
Total # Of Sets.
So your job is to simply pick one of these, hold all the
rest constant, and improve your chosen workout parameter
from week-to-week, workout-to-workout until you can no
longer do so (just remember to hold everything else
constant! especially total workout duration).
When you can?t improve on your chosen parameter, pick a
different one and repeat.
That?s it. It really is that simple. Tools needed: 1
pocket-sized notebook and a stopwatch.
Of course, you might want some proven, superior methods to
?improve on your chosen parameter.? At the bottom of this
article, you'll get your wish! But first...
Sufficient Intensity Explained:
Make sure you?re doing resistance training folks. Not
aerobics. Not LSD (long slow distance cardio). Or any other
fitness fad that makes your lungs burn more than your
muscles. If you?re consistently getting 20+ reps on all
your exercises, then you need to choose more difficult
exercises. Period.
Cardio and aerobics have health benefits no doubt, but if
you?re really looking for ?bang-for-your-fitness-buck?, and
you?re short on time, then stick with resistance training.
It?s the only kind of exercise that builds muscle and
boosts your metabolism permanently--not just during your
workout.
Shoot for exercises that are so difficult, you can only
perform between 1 and 15 reps. This could be weightlifting
(if you lack the creativity and sophistication of a "Tao Of
Functional Fitness" devotee who relies solely on portable
exercise equipment--like Fitness Bands--and their own
bodyweight), but it doesn?t have to be. If you know how to
manipulate leverage, even bodyweight only exercises can be
made difficult enough.
Why just 15% of your time worrying about this? Because all
you have to do is make sure most of your exercise
(excluding a proper warmup of course) falls within this rep
range. Not exactly rocket-science. Nuff said.
Intelligent Evolution:
This is just another term for ?periodization? or ?cyclic
training.? Basically it means that you need a strategy for
changing your exercise routine over the long haul as you
get stronger and closer to realizing your goals. Most of
the time the Consistent Progression rule takes care of
this, hence the paltry 5% of your noggin that?s required to
intelligently evolve.
But over the long haul, you sometimes need to dramatically
change your workout protocol. There?s not space here to
explore all the ins-and-outs of doing this, but a
simplified recommendation would be to cycle between phases
where you focus on increasing the Average Load you handle
during your workouts, and phases where you?re more
concerned with the Amount Of Work Per Unit Time you perform
(i.e. ?Strength? vs. ?Density").
Conclusion
Consistent Progression (80%) + Sufficient Intensity (15%) +
Intelligent Evolution (5%).
Find an exercise routine that gives you that, and you?re on
to something!
----------------------------------------------------
Jeremy Markum (The Fitness Sage) is an author and fitness
consultant based in San Diego, California. He can help you
incinerate fat, & sculpt lean, sexy muscle... *without*
going to the gym, and *without* calorie counting or endless
cardio! Get your FREE tips about this profound new approach
to fitness right now at:
http://www.JeremyMarkum.com
