Why you need Individualized Training Programs

There's a fitness paradox today in America. People know more now about health and wellness than ever before, yet we have the biggest obesity problem we've ever seen. It seems safe to say that people are doing it wrong.

I think the problem is that we're overwhelmed with fitness information. Every day, we read and hear that we should try this new workout, give that new diet a whirl, or eat this miracle food that will help you get in awesome shape. It all sounds great – and so we try just about all of it, ping-ponging from idea to idea, carb-loading and running one week, lifting heavy the next, then trying yoga and a vegan diet. Well, the problem is none of these trends seem to provide long-lasting results.

It's time for a different approach. It's time to come up with a plan and stick with it. It's time to start talking about Individualized Training Programs (ITP), a calculated fitness program with exercises tailored specifically to overcome your limitations and help you continually reach your goals. The problem with most exercise programs, classes and exercise videos is that they're cookie cutter – everyone gets the same workout. Because everyone has a different body shape, size, and level of athleticism, the one size fits all model isn't as effective. This doesn't mean, however, that someone can't achieve a healthy weight, get in shape and enjoy exercise.

Here's what you need to do to finally break the cycle of frustration that most people are revolving in:

Don't go it alone. Do your homework. Choose a trainer with a bachelor's degree in an exercise-related field or with accredited certification. Here are some widely accredited certifications you should look for:

All elite athletes have what's referred to as the "sports medicine umbrella" readily available. This will consist of strength trainers, athletic trainers, physical therapists, chiropractors, and team physicians who communicate regularly to ensure top levels of fitness for their athletes. Just because you're not on that elite level though, doesn't mean you shouldn't see professionals with strong referral networks. An established trainer should generally have a working relationship with a go-to physical therapist or chiropractor. Minor setbacks can be quickly overcome by sticking with a strong sports medicine network.

Discuss your goals and limitations. Any ITP should begin with a discussion targeting two key bits of information: what are you trying to achieve, and what has prevented you from achieving this in the past? This is all about you. Being open and deliberate will better help the fitness professional understand the world through your eyes-thus enhances your experience.

Set small goals. A smart approach for getting started is to set a series of smaller, more attainable goals. In the world of sports psychology, this is known as successive approximations- one of the most effective means of goal setting.

Prioritize your program. The number one reported barrier to exercise year after year is lack of available time. It is of the utmost importance that your training program is a priority. Consistency is king; there is no such thing as a quick-fix no matter what infomercial says so. With moderate tempo, 45 minute sessions, just 2-4 days a week, the human body will begin to condition noticeably in just a few weeks.

Up your game. That being said, the programming should be amped up as you make progress. Every 4-8 weeks you need to change things to maximize your efforts and avoid plateauing. Get the most out of each session by truly engaging yourself in what limbs are moving, which muscles are fatiguing, and how your breathing rate correlates to each movement.

Change your diet. Showing up to the gym can sometimes be the easy part. The real battle is often in the kitchen. No matter how hard (and smart) you train, eating constant junk will keep you in quicksand forever. Your ITP should correlate to specific dietary guidelines to reach a particular objective. Small changes can go a long way and are easier to maintain. Simple things like drinking more water, controlling portion size, and eating on a steady schedule of every 3-4 hours instill great habits. Create a newfound passion in cooking healthier meals for yourself and your family. Aside from the caloric and nutrient benefits, this is sure to enhance energy levels throughout the day for work in the office and the training session after work.

If you've been working out for years and feel like you're not getting anywhere, it's time to step back and look at what your approach is. Odds are you've never really committed to the right plan. Consider where you've been, how you got there, and whether or not you're happy.

An ITP built expressly for you can finally break you out of the rut you've been in – and get you those results you've been working so hard for. Consult with a local fitness professional about beginning your own ITP. As Albert Einstein was quoted saying- "No problem will be solved with the same level of consciousness that created it".

AJ Lamb, CSCS, is a training manager at Motivate Fitness in Ambler, Pa. He is a guest contributor on Sports Doc.

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