The P.O.G.S. Formula For Maximum Fat Burning And Muscle Building Results
I recently was sitting around brainstorming and all of a sudden an idea popped into my head.
“I should write about what makes a workout program successful!”
So for the next few minutes I started brainstorming. A bunch of ideas ran through my mind, but only 4 ended up being what I thought were the most important aspects of a successful workout program.
What are they? Turns out, they spell out POGS. Remember the pogs game that used to be around probably a good 10-15 years ago with the little circle cardboard-like chips where you stacked up the pogs, then took a “slammer” and tried to knock as many over as you can?
Here’s a link to refresh your memory – Pogs (opens in a new window)
**Note: I used to be a master at that game. My friends and I used to bet each other our stacks of pogs to the winner – and let’s just say by the time I was done I had dozens of huge stacks of them 
**
Anyway, let me lay out the top 4 criteria for a successful workout program!
Personalized – Every successful workout program must be personalized. I see tons of weight loss programs out there giving out workout templates and sample workouts…but there’s no way for them to be personalized! Some people do give various workouts according to fitness level which is better, but each workout needs to be designed specifically for YOU. It has to take into account your age, weight, fitness level, injuries, goals, and various other factors.
Often – You obviously can’t workout once a week and get in great shape. I believe the minimum should be 3x per week. I personally workout 5 times per week. Although 6 or 7 days per week isn’t necessarily “bad” (it depends on your intensity levels), my workouts are very intense so I need those 2 days of rest. For people who do workouts aimed more towards simply staying healthy and do activities like walking – 6 or 7 days is fine.
Goal Oriented – You must always be working towards some kind of goal. The goal obviously depends on YOU. As I talk about in this blog post about having purpose in your workouts, you should always be working towards 1 major goal and 2 smaller goals.
Short – In my opinion, any workout over 45 minutes is TOO LONG. I personally don’t even like going to 45. A few weeks ago I got into a jogging kick and would run for 45 minutes, but after about 2 weeks of that it got too boring. I suggest trying to up the intensity and aim for 30-40 minutes for most people. That’s not to say that 45 minutes is “bad”, although you do start releasing more cortisol which is a stress hormone.
So the next time you’re figuring out a new workout program for yourself, just follow the P.O.G.S. formula and you’ll instantly be able to create a program that works FOR YOU!
Or…you can just sign up for my monthly online personal training program over at www.JeremyReevesCoaching.com and let me make the workout programs based on what YOU want
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- Johnine Bailey: You could mix it with water to make it less caloric. Or possibly substitute a cherry powder or herbal instead. There’s a Cherry Blossom herbal that is available, I’m not sure it would do the same, but maybe it would help.
- Darlene Siddons: great post and great 10 ways to attack those last few pounds….loosing weight is about attitude and feelings, when they are aligned right it is really easy…i use Vision Map Videos to keep my goal of correct body weight in a positive realm… darlene http://visionmapvideo.blogspot .com/
- Megan: great story, and so true! And i laughed a few times during this. keep up the good work!
- What Happens When You Stop Being “Healthy”: important if you’re doing workouts that are very intense and demanding on your body, such as High Intensity Interval Training or things like Tabata
- Weight Loss Excercise: You can also check out his post on weight loss goals here – http://hasslefreefatloss.com/b log/weight-loss-goals-getting- crazy/
- Johnine Bailey: You could mix it with water to make it less caloric. Or possibly substitute a cherry powder or herbal instead. There’s a Cherry Blossom herbal that is available, I’m not sure it would do the same, but maybe it would help.
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