Mar 30, 2022
Join us for this replay from the archives and learn more about
our optimal exercise program!
Brian and Amy break down some of the most common misconceptions
around exercise and reveal how Exercise Coach clients are getting
maximal results from only a couple 20-minute workouts each week.
Learn the three most important aspects of exercise and why you need
to think about exercise completely differently if you want to
achieve the health and fitness results you want.
- The manner in which we exercise really matters because what’s
at stake is significant. Exercise is a strategy that people can use
to improve their quality of life, so how you go about doing it
- Many people avoid the gym because they are worried about
getting hurt. This makes sticking with an exercise program
especially challenging, which is where the Exercise Coach comes
- Effective personal strength training fundamentally changes
what’s required to get the results people want from exercise. It
changes every system of the body for the better.
- There are a lot of different ways to exercise, but at the
Exercise Coach they’ve found that the evidence shows the superior
method to be strength training.
- Exercise is a means to an end, not an end in itself. We need to
think about what results we are trying to achieve and tailor the
exercise to bring about those changes.
- You can exercise for health, fitness, or sports performance and
they each have some overlap but are different ways to get the
results you are trying to achieve.
- It’s important to understand what you are trying to do during a
workout. Counting reps or total time moving aren’t very helpful.
The real point of exercise is actually to stimulate the body’s
natural ability to adapt to stress.
- When we exercise, there is an exercise effect that takes place
which is often confused for the results of training. The results
that we actually seek from exercise are adaptations produced by our
bodies in response to the challenge of exercise.
- If we don’t exercise the way that’s appropriate for our goal,
we may put in a lot of work and still not get the results that we
- The optimal exercise approach focuses on safety, effectiveness,
and efficiency. This is the best way to compare the different
approaches and figure out what’s appropriate for you.
- Exercise is nothing more than a stressor and only serves as a
stimulus if it is sufficiently intense. We become stronger and
fitter if the stressor is enough to force an adaptation.
- The stressor doesn’t produce the result, the body does when you
give it the rest and nutrition it needs to accomplish that.
- The average amount of time it takes for your body to recover
and become stronger is a couple of days which is why the Exercise
Coach employs intense periods of exercise a couple of times a
- The frequency that we need to perform high intensity exercise
is less when the intensity itself is higher.
- Muscle is the window to the rest of the body. Growing stronger
makes the rest of your body more effective as well.
- The Exercise Coach approach is to get the maximal results in
the shortest length of time. There is an inverse relationship
between intensity and duration of exercise. The level of intensity
required to create adaptations is high but doesn’t require much
- Studies have shown that a single set of exercises at the right
level of intensity is more effective than multiple sets. Exercising
intensely for 20 minutes is sufficient to achieve results.
- The conventional wisdom of needing to exercise more doesn’t
bear out. Why not spend as little time as possible to get the best
results you are looking for?
- Optimizing exercise allows you to enjoy more of the good things
- Safety is essential for exercise. Many exercises can be fun but
if the focus is on results, it’s better to avoid the risk.
- The biggest key to making exercise safe is being in control of
the forces that are applied to the body. The key to reducing force
in strength training is using slow controlled movements instead of
- There is research that shows high intensity strength training
is safe even for people with elevated blood pressure or other
cardiovascular issues, and it even has beneficial health
- Strength Training at the Exercise Coach is a great way to
engage in exercise and improve your health even if you have
orthopedic or cardiovascular concerns.
- Amy describes the story of an Exercise Coach client that lost
62 lbs in six months and achieved excellent health improvements in
all areas of their life.
- The Exercise Coach can help you no matter where your current
fitness level is. The coaches are very good at meeting people where
they are and tailoring the program to the person’s situation.
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