My Sensible
Physical Fitness Program

This page provides an overview of the physical fitness program that got me from average condition into excellent physical shape in only 3 months, as evidenced by the before and after photographs which follow.

As covered by the FAQ and on the page about My Story, I devised a specific body transformation program during 2003. My intention was to transform my physique from "average" into a more muscular and lean condition. One of the pre-conditions I set was to obtain a long-term solution in favour of a mere transitory change.

At no point did I consider designing a physical fitness program to yield overnight muscle gain or extreme weight loss. It is well-documented in the health industry that drastic weight gain or loss is unhealthy, if not dangerous. Moreover, the quicker you obtain results, the quicker they can be undone.

So from the outset, the term "diet" did not really sit with my philosophy. In fact you will see the word used seldomly in this Site usually when I refer to eating or nutrition methods which fall outside the scope of "sensible." I instead opted to devise a permanent lifestyle adjustment which I call an "eating plan."

The same commonsense principle applies to the workout routines. In sum, I wanted a practical, time-efficient and sustainable methodology for both the exercise and the nutrition components of the program. And with that, the term which was 100% logical to use was the word "sensible."

This approach has since underpinned all the principles of my work and it is the same standpoint from which I deal with and incorporate Health Related Physical Fitness into my day-to-day activities.

A UNIQUE "YOU"

A point to briefly consider before continuing with this page - keep in mind that we all possess inherently different anatomy, physiology and response-potential. So while the basic constructs of this physical fitness program can be adopted by most exercisers, it is important to know your individual predispositions and work with them.

Read more about the different Somatotypes here, and find out what their respective characteristics mean for a particular sport and/or physical fitness program.

OVERVIEW OF THE SENSIBLE PHYSICAL FITNESS PROGRAM

The success I had with the program showed me first-hand that it is relatively simple to follow and therefore ideal for beginners and intermediate level exercisers. (The Principles of Fitness page may be of use here.)

Let's take a look at it and how it was devised. The initial physical fitness program lasted three months, which I felt was a practical timeframe (or mesocycle), also allowing for measurability.

Why is measurability significant?

When attempting to gauge the effectiveness of a physical fitness program, it is important to be consistent for a fixed period of time, whether it is one, two or three months. That way, one can make assessments and adjust exercise activities or nutrition intake where necessary (and to fit with one’s own particular tendencies situation). If you change things around too much, there’s no way to know for sure which, if any of those changes, contributed to or detracted from your progress.

From the fourth month onwards, I was already better attuned to my body and its needs than ever before, and in an excellent position to continue progressing. I continue to operate in this way by keeping the programs I use to monthly cycles.

You need a road map

When I first embarked on this program, I prepared myself to be more consistent than I had previously been with other workout programs, and to train towards a specific target, or I would continue just being fit and healthy with a "good" physique.

My aim was to have more - I wanted excellence. I was prepared and determined, but that alone would not guarantee success. I also needed to plan and track my progress. For that, I (as should anyone interested in fulfilling training objectives) always plan and record my health and fitness activities.

It is vital for any workout routine or physical fitness program to keep a training or Workout Log. It is a useful tool to guide you and promote consistency so you can home in on your program goals. You can read more about this principle in an article about planning and tracking your fitness program. (The logs specifically intended for use with the Sensible Physical Fitness Program can be downloaded here.)

Another major consideration I had to make (as you will have to) was, how on earth am I going to fit the new physical fitness program into my already busy lifestyle?

The best advice I can give here is not to break your head about it now. Just get started and you will have begun the most important step. Believe me, you will then see your schedules and committments in a different light, and the planning will become easier.

More about that under the next point:

Okay, I know where to go but how do I make sure I stay the course?

That was a tricky prospect at first, but I had vowed not to get lost procrastinating as I had done often enough before. I did my research and was well-prepared. This was crucial to my sense of determination and it meant there was a great chance that I would come out the other end looking better than I did before.

The first step towards ensuring you stay true is to become motivated. It will become autonomous the moment you see that first sign of progress. You’ll know what I mean when you taste it and it draws you in (read more about that on the page dealing with the benefits of exercise).

The rest, as they say, is history.

The WOW-factor

I knew I was destined to succeed but little did I know that the body transformation program I created for myself would mean such a complete life-changing achievement; so much so that I continue to use the same strength training exercises and healthy eating plan today. Because of their ease-of-use and flexibility, it was simple and logical to make them part of my lifestyle.

Easy-to-use and Flexible are two components which are vital to the "average everyday person."

Why so?

Because the average individual who desperately wants to shape up is constantly side-tracked by life’s challenges and activities like holding down a job, traveling, being a family member, or even merely socializing.

THE SENSIBLE WORKOUT PROGRAM

Probably the most important aspect to consider before starting a workout routine (besides your Doctor's okay) is that you have to work "with" your individual genetic potential and physical condition, or in other words, your somatotype.

This is vital for success!

In this way, you can realistically visualize what to aim for as the ideal physical condition. It is equally important, especially if you’ve never exercised, to undergo a medical check-up prior to beginning any physical training plan.

In the past, I found that my body responded best to a combination of mostly free-weight exercises and so I maintained that, including machines for certain exercises mostly for variety. The key workout components of the 3-month physical fitness program comprised:

• 3 weekly weight workouts, usually performed Mondays-Wednesdays-Fridays
  
  
• 2-3 cardiovascular exercise sessions per week, normally done Tuesdays-Thursdays and/or Saturdays

I occasionally included an additional (or third) cardio routine on Saturdays, depending on my condition (or need for recuperation from my workouts). I mostly use Sundays as rest days.

Beware not to overexploit newfound enthusiasm

This is important to remember for pretty much any fitness program. More is not always better - again in honor of "sensible."

Newcomers to exercise often get spurred on by their physical progress and so try to squeeze extra workouts into their week. Remember, your body undergoes improvement not while you are training it, but rather when you are resting it, particularly during sleep.

THE SENSIBLE EATING PLAN

I devised my initial Sensible Healthy Eating (or Nutrition) Plan to be simple and devoid of calorie-counting, also since I have become accustomed to my body’s nutritional needs and metabolic tendencies.

However, individuals commencing a physical exercise program for the first time should proceed on the basis of calorie calculation while they learn more about the structure, content and value of foodstuffs, and become familiar with their own particular needs.

Once more acquainted with the calorie content of foods, the procedure of managing an eating plan gets a lot easier and you can eventually organize and prepare meals largely by instinct. My own daily nutrition plan, mostly unchanged since my initial program, consists of 5 to 6 meals as set out below:

• Breakfast at 8h00
• Mid-morning snack at 10h30
• Lunch at 12h45
• Mid-afternoon snack at 16h00
• Dinner at 19h00
• Late evening snack at 22h00

My point-of-departure is to consume meals with good sources of both protein and carbohydrates, not forgetting fruit, vegetables and the essential fats like those from Omega 3 and 6 oils.

As you'll see frequently in this Site, the sensible approach is present in all my eating plans (and workout routines), and the way I work with Health Related Fitness as a whole. I can't emphasize the point enough that the eating part (not diet) of any program needs to be flexible, practical and enjoyable in order have long-term sustainability as part of anyone's lifestyle.

Why?

If not, you will get bored with it and feel alienated. And sooner or later you will ditch it. I’ve seen this time and again.

You do not have to give up normal living entirely

Although it is intended to be followed correctly for best results, the sensible healthy eating of low-fat foods does allow leeway.

I work out regularly and eat responsibly to stay in excellent shape, but I still want to be able to eat out or accept dinner invitations without the risk of ruining any friendships, or becoming disowned by family members. One of my favorite dishes is Lasagna, and my life would not be the same without it.

Find out more about the eating plan associated with the Sensible Physical Fitness Program, the sensible meals, and why they make it so much more than a diet.

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