Unlocking Weight Loss: Embracing Inefficiency in Physical Activities

CLICK HERE to access the free movement videos that demonstrate the exercises from the training program above.

Athletic adaptation is the process of the body getting accustomed to a particular exercise or training program through repeated exposure. When the body acclimates to the training, it becomes more efficient at performing those movements. This is great if the goal is to perform in a competitive activity, or to be able to complete tasks with minimal effort. It is not great, however, if the goal is to lose weight.

Weight loss requires inefficient movements. When the body is not accustomed to completing a specific movement, it will require more effort, energy, and ultimately burn more calories to complete those movements. The more calories burned, the better, when attempting to lose weight.

This is why it is important to change physical activities consistently. That does not mean that it requires athletic ADHD - bouncing from one activity to the next every 10 minutes - but it does require variety. That variety should be added every six weeks. Six weeks is the approximate amount of time it takes for the body to adapt and get efficient at a new physical task.

So how can someone add variety? There are dozens of ways to mix up a training program! Start with the F.I.T. acronym - Frequency, Intensity, and Duration. Doing strength and conditioning training five days a week? Try lowering the frequency by swapping one of those sessions for a day of yoga or playing basketball. Or change up the intensity by switching from doing high volume-high intensity strength training, to lifting heavier weights for less reps with longer rest periods in between sets. Or try running 50-yard sprints for 10 minutes in place of a slow three mile jog.

F.I.T. is just one example of ways to add variety and disrupt homeostasis. Other ways include changing the training tools or the angles at which the body is trained. As an example, try swapping out flat barbell bench presses with incline dumbbell presses.

Or try something completely different, like swimming instead of spin class, or bodyweight exercises instead of lifting weights. Again, the opportunities for variety are seemingly endless! 

Take some time to evaluate the current training program and identify 1-2 small changes that can be made to add variety and disrupt homeostasis to keep the body growing and improving. Or start a completely new training program like the one above. It does not require any special equipment, and can be completed in less than 40 minutes. Check out the free explanation videos by clicking here, or reach out to Mighty Oak Athletic with any questions.

Make 2024 the healthiest year yet!