Fitness is an ever evolving field of science and everyday we discover something new about our bodies that may contradict what we already know. It is a relatively new field and nowadays it's a very important part of daily life. With the automation of almost everything, we simply don't move as much as we used to. Though this does make things easier, with the lack of movement, our bodies become a tight mess of stuck joints and a our fat stores increase exponentially. In other words, we get fatter and immobile, not a very good combination.

Now because of this, we have also seen an exponential growth of fitness centers and gyms across the world. It has been said that the wellness and health industry is the next billion dollar frontier and it's evident here in Manila. As a gym client, you should be confident that your gym is giving you the right tools and programming that you will need to get you results. Of course, with the various programs out there, it will get confusing. I mean, if it confuses us coaches sometimes, what more the clients?

I'm not going to say that one program is the solution to all your fitness needs. There are popular programs, effective programs, popular effective programs, programs that need a bit of work, and the worst kind of program: the bad but popular program.

I won't name names for now but what I will do is give you the three principles that every good program should have. If you see these in your current fitness regimen, you're golden. If you're missing one then maybe it just needs a bit of tweaking. If you're missing all, then get out while you can.

1. Progression

Every program needs to have progression. Simply put, if you have been lifting the same weight for the same exercise for more than a month now, then there's a lack of progression in your program. How you progress will depend on the model of your "periodization" or how your coach plots the intensities and volumes of your workout. This deserves a whole post just to go through the various models in detail but for now, just ask your trainer "where are we going with this?". If your trainer replies with a blank stare, get out now. 2. Specificity

This is more obvious for athletes, but even non-athletes will benefit from a program that is specific to their needs. A good trainer will always invest at least one session not only to assess your current fitness levels but to also set realistic and attainable goals for you. Without a goal, your program cannot be specific to that goal. Specificity, though, doesn't mean that you are stuck with the same exercises every time, because there is a third principle that you need to remember.

3. Variability

Life is unpredictable. Since your program should do more than get you ready for the beach, then it too should be variable. There should be easy days and hard days built into your training cycles and even individual sessions should have some form of variability. If you're doing the same exercise everyday for a specific skill or body part then you are lacking variability and your gains will not be as profound as it can be.

Now, this will be a good time to check your programs and see if you're missing something. Talk to your trainers check if they are keeping track of your progress and if you have been progressing at all. Remember that at the end of the day, it's your body, so it's best to be aware.

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Three principles every fitness program should have