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Periodization for Weight Loss

Periodization is the term used by trainers and health professionals to describe the separation of a exercise program in to a number of cycles or periods. Over time, this strategy has been proven to give greater results than a standard schedule of working out. The key is to change the sets, reps, and weight over a given time frame. By changing these elements, the body cannot adjust to the exercises and thus will continue to change and achieve results.

  1. The Basics of Periodization

    • Tudor Bompa, the man behind periodization, said, "In training nothing happens by accident, rather by design." There are five steps to periodization: General conditioning, strength, power, maintenance, and recovery. All contain different ideas that are combined to reach a common goal, in this case weight loss.

    Models of Periodization

    • Using the five steps to create a workout plan is simple and effective. Starting with general conditioning, choose weight that you would consider moderate and complete two to three sets for 12 to 15 repetitions for each exercise. Include at least one exercise for each of the major muscle groups. Following the traditional model of periodization, adjust the weight and reps for your exercises for strength, which is the next step. While you still need to complete two to three sets, the repetitions should be adjusted down to six to eight repetitions to allow for heavier weight. Next is the power step, where weights are at their heaviest and most intense. The repetitions should be dropped to three to five, and the weights are at their maximum. The last two phases involve bringing the repetitions back to a moderate level and dropping the intensity back as well. In the maintenance phase, your exercises should contain 6 to 10 repetitions, for only one to two sets. This will allow your muscles time to rebuild themselves and replenish nutrients depleted during exercise. The final phase is recovery. Repetitions should be raised to 12 to 15 and the intensity low. You only need to complete one set of each exercise. This allows the body to still get exercise without overstressing the muscles.

    Weight Loss and Periodization

    • Periodization is a great model when setting goals and starting a workout routine. It can help establish proper weights, repetitions, and structure that a good workout should contain. Include a healthy diet with your workout schedule. By combining these two aspects of fitness, you can change your body and your life.

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