What does it mean to train smarter?
From time to time, you will hear the following 4 words uttered out, “Train smarter, not harder.” I can’t tell you how long it took me to figure out exactly what this meant or why it was important. Just don’t overdo it right?? Well, it turns out that it is not quite that simple, and it can mean different things to different people. It also has a lot to do with the prep and post-workout work.
Training smart is essential for achieving fitness goals efficiently and safely. As Michael Boyle claims, “Aim for the minimal dose required to make adaptable change.” In other words, how can I perform the necessary amount of effort to yield the best results, without increasing my risk of injury.
In this guide, we'll cover various aspects of smart training, including goal setting, exercise selection, rest and recovery, nutrition, and injury prevention. Whether you're a seasoned athlete or just starting out, these tips will help you optimize your workouts and get the most out of your training.
1. Goal Setting:
“Setting goals is the first step in turning the invisible into the visible” – Tony Robbins
Setting clear, achievable goals is the first step towards smart training. Goals provide direction and motivation, helping you stay focused and committed. Without a goal it is difficult to create a blueprint.
Define Your Goals: Maybe you want to build muscle, lose weight, increase endurance, become faster, prepare for a 10k, or improve overall fitness.
Track Progress: Regularly monitor your progress and adjust your goals as needed.
2. Exercise Selection:
Exercise selection is going to vary from person to person. It is important to select exercises that will consider the following:
· Does it make sense?: Ask yourself if your training aligns with your performance goals. For example, Why are you doing squats? Do they need to be in the routine? Are they just in there because you think they should be? This is where that goal begins to help us out.
· Level of difficulty: Effort should always be considered. That doesn’t mean 100% all the time. The reason a sports car has a redline, is to make sure we aren’t pushing the limits 24/7, leading to irreversible damage. Think of your body as a sportscar. Yes, it is okay to push close to those limits and have some fun, but remember that is not sustainable over time! This concept is tough for a lot of us to consider.
I understand we live in a time where productivity and doing as much as possible whenever possible is Numero uno. Only thing is, our body doesn’t respond well to this method. Before I upset some people, I will say that I am not denying the fact that we are adaptable machines and capable of extraordinary things. My intention is to make you aware of that fact that if we push the limits too often, the chances of breaking increases, that’s all.
· Progression: Don’t rush your success. “Rome wasn’t built in a day” right? Similar to Rome, your body needs time to adapt at a safe and effective rate. Stay patient and have fun along the journey! Don’t forget to take some before and after metrics (weight, pictures, strength, etc.) that way you are aware of your success. When you see yourself each day, you may not notice the changes that are happening each day.
· Modify when necessary: Sometimes this thing called “Life” or the fact that we are human gets in the way. You know those days where you walk into that battlefield of yours and you're not ready to perform (mentally and/or physically). Maybe you didn’t rest well, stress levels are high, you worked overtime, your body hasn’t recovered from yesterday, or your just “not feeling it.” For instance, let's pretend you had planned to go on a run and you feel worn down. Maybe let’s turn that into a long walk for the day. Or maybe squatting was on the agenda, how about leg pressing or hack squat as an alternative? Please listen to your body! These are the days we still show up, however, maybe our intensity levels drop a few percentages, we lower the weight, or we modify our exercise approach to get us through the day without risking injury. These days are normal, but they don’t have to defeat us.
3. Rest and Recovery: What we all know we should do, but neglect (Myself included)
Rest and recovery are just as important as the workouts themselves. Good luck saying that to a mom or dad, student, nurse, runner, body builder, business owner, etc. I am not saying we must be perfect here, but it is important to know some of the positive side effects of 8 hours of sleep.
As much as we don't want to spend the extra time on sleep, it is also difficult to find the time to stretch, foam roll, cool down, and prepare for the next workout. It is essential to assist your body in its efforts to recuperate, as it is physically only capable of so much. Should you start doing yoga, working with a massage therapist, spending time in the sauna, receiving chiropractic care, foam rolling? It all depends on a few factors:
Part of figuring this out involves trial and error. I like to stick with a combination of what yields me good results and also happens to be something I can stay consistent with.
4. Nutrition: Fueling Your Body for Optimal Performance
Proper nutrition is key to supporting your training efforts and achieving your fitness goals. Again, everyone is different so pay attention to your needs on this one.
Macronutrients: Balance your intake of carbohydrates, proteins, and fats based on your activity level and goals.
Hydration: Stay hydrated by drinking plenty of water throughout the day, especially before, during, and after workouts.
**Side note: Electrolytes are important. Making sure that your electrolyte balance is intact is more important than the amount of water you consume. Sodium is the driving force of water absorption. Without it we end up peeing out what our body registers as excessive water intake.
So, you are saying sodium is good for us? Yes, sodium is a requirement of our body. That doesn’t mean excessively increase your sodium intake, but it does mean it shouldn’t be overlooked.
Disclaimer: Prior to adjusting sodium intake, consult with your medical provider if you have any underlying medical conditions or are currently taking blood pressure medication.
Conclusion:
Training smart is about more than just working hard; it's about working efficiently and safely. By setting clear goals, choosing the right exercises, prioritizing rest and recovery, fueling your body properly, and taking steps to prevent injuries, you can maximize your training results and achieve your fitness goals. Remember, consistency and patience are key. Stay dedicated, and you'll see the progress you're aiming for.
Lastly, remember that this should be a fun process! If it feels more like work than play, maybe think about reconsidering your plan and making necessary adjustments.
