Shared from Team Beachbody Newsletter
By Mark W. McEachren
The coolest part of a symphony is watching all the players just before they start. In that single millisecond, the rise of the conductor’s baton draws us in, focuses our attention, and takes us from audience member to participant. We’re transformed. Now, what if transforming your body, the difference between sitting in front of your TV wishing you had a lean-mean-body or actually developing the talent to create it, was as simple as lifting that baton? Let’s look at 6 Steps to Orchestrating the Perfect Regimen so that your one-man act can become the iconic Body Symphonic.
Imagine that you’re now the conductor of your fitness regime. Taking charge of your own body change is no simple task though; it’s hard work. And what’s usually missed in these beginning stages is that even before you begin the physical work . . . there’s work to be done. Think of this like music study before playing an instrument. We would all like to skip a beat between thinking and doing, but if you want ripped and awesome, you definitely want to start with the foundation of exercise theory. The action of rock-solid intensity demands it.
So grab your baton and let’s get on with the show!
Composition Every great work of art begins with a blank page. But that doesn’t mean you have to have a blank stare (blink, blink . . .). The brilliant thing about doing exercise regimes like P90X® or Insanity® is the notes that create the sweet sound of success have been arranged for you. But before you Push Play on that first workout DVD, do your prep work. Read your guidebook and figure out the schedule. Study the nutrition guide and plan your meals. Get your gear straight, know your support team, and take your fit test. Figure out what your goal is, and how you are going to get there. Preparation and study will only make the process easier in the long run. Congratulations, you may move to first chair.
Intermission The music stops, the lights go up, everyone files into the lobby for a drink (or two) and the lines to the bathroom stretch down the hall. It’s break time. Even the greatest performers need a release from super-charged focus and intensity, be it for only a few minutes. Short-term breaks create long-term success, which is why recovery is an essential part of every workout. The body actually changes while we are at rest; recuperates and comes back stronger.Training for strength, endurance, or muscular growth all require different amounts of rest between sets. Lifting a very heavy load will sometimes require 3 – 5 minutes of recovery, to replace the phosphagen stores needed for the next set, while an endurance athlete may need as little as 30 seconds for a set that takes the same amount of time. However you are training, use your mini-intermissions as intended, and not as an excuse to check your email or switch the laundry over. If your program gives you a minute, stick to the minute. Life’s a delicate balance and so is your exercise regime. If you want your show to be one for the ages it’s essential to learn the artful balance of give and take.
Take a Bow! A standing ovation says it all, the cheers, adulation, and a chest-pounding sense of pride are the earned rewards of the Body Symphonic. Your final act is a cooldown. It’s a slow deliberate decrease of intensity to bring all the moving parts to rest. A simple five minute cooldown will guide you through this transition period. It can assist in recovery, help reduce muscle stiffness, and decrease adrenaline levels in your system. But more than anything, it allows you a chance to transition back to the “real” world and focus on how hard you just worked. Take deep, easy breaths and feel your body relax as you replay the performance in your mind. Each day is an opportunity to set a new standard of excellence. Your mental highlight reel will prove to be the greatest measure of success.
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