The Best Workout Program for Guaranteed Results

We are living in an age of rapid innovation. There are new gym programs, exercises and training methods popping up all the time, and most of them are claiming to be the ultimate way to get fit. One minute the buzz is all about Crossfit, the next minute it’s F45, Spin Classes, Boot Camps, HIIT, Tabata, Yoga, Pilates – the list goes on. So the question that’s on everyone’s mind is; which one is the best? In today’s post, I’m going to define, once and for all, the ultimate plan to get results.

Before I tell you what I think the best program is, let’s get one thing straight: there is no best or worst training method. They all have their pros and cons which will vary between individuals. So, let’s rephrase the question by replacing the word ‘best’ with ‘optimal’ or ‘most effective’. So the real question is: What is the most effective training method to get results? The answer is…it depends. I know that’s not what you wanted to hear but like most things in life, this isn’t black and white, in fact, there are a lot of grey areas when it comes to the optimal way to exercise.

Let’s take a deeper look…

It Depends on Your Goals

If your goal is to become a bodybuilder and step on stage at the next Mr Universe competition, then I’d say spending an hour in the gym most days of the week is necessary to gain the amount of lean muscle mass required to compete at a high level. Some bodybuilders will even train twice a day for over an hour each time.
Even If you’re just a regular guy looking to bulk up or put on some muscle mass, then yes, an hour of weightlifting is probably necessary. In order to gain muscle, you need to provide an adequate stimulus for growth i.e volume and load. Your park-bench step-ups aren’t going to cut it, nor will some push-ups before bed.

On the other hand, if you just want to be fit, lean and healthy, then do you really need to spend an hour working out to get results? Absolutely not! In fact, I’d go as far to say that you can get the results you want in as little as 7-20 minutes, just a few days a week, which brings me to my next point…

It Depends on Your Intensity

You need to understand that when it comes to training there is an intensity-duration tradeoff. Basically, if you want to train really hard – you won’t be able to do it for very long. An hour working out can only be achieved if your intensity is low-moderate. If you perform Sprints or High-Intensity Interval Training (HIIT) properly, you simply won’t be able to do it for an hour.

Sprinting and HIIT does some pretty impressive things to our physiology. Take this sprinting workout, for example. Six to ten rounds of all-out-effort sprints on the assault bike with a work-to-rest ratio of 30 seconds ‘on’: 30 seconds ‘off’. The entire workout will only take 6-10 minutes! If you really push yourself as hard as possible – that’s all you’ll need! There’s a ‘but’ though. You can’t just cruise through this style of workout and expect to get results. It’s meant to hurt – a lot. A sprinting or HIIT workout will significantly elevate your heart rate, respiratory rate and lactic acid levels above baseline, as well as cause an array of metabolic changes.

Here’s why sprinting and HIIT is so effective: 

It increases the number and function of our mitochondria (the powerhouse of the cell responsible for burning fuel). More mitochondria mean greater fuel utilisation and fat burning capacity.
It depletes muscle glycogen stores making more room for incoming dietary carbohydrates and it improves your insulin sensitivity, both of which are a recipe for building a lean body.
There’s a scientific term in the exercise physiology world called ‘EPOC’ (excess post oxygen consumption). In layman’s terms, it means ‘The Afterburn’. Basically, the substrates formed during your workout are metabolised for 24-48 hours after you’re done with it. Yes, the 10 minutes you spend destroying yourself on the assault bike will pay off in the form of fat-burning for the next couple of days!
  Research has shown that HIIT can also promote protein synthesis and help you gain some muscle, especially if you do full-body resistance training circuits like you’d do in a Crossfit or F-45 workout.

It Depends on Your Body Type

There are 3 main body types: the ectomorph, mesomorph, and endomorph. Ectomorphs are typically skinny with long limbs and stringy muscles. Mesomorphs are generally more muscular with a lower body fat percentage. Endomorphs generally have a blockier frame as well as a tendency to store fat easily, giving them a stocky, pear-shaped appearance.

While some people are characteristically one predominant body type, most of us are made up of a blend of all three. It’s very important that you’re able to accurately define your body type in order to figure out which training method is optimal for you.

A classic ectomorph responds well to most forms of training however, they are generally hard-gainers i.e they have a difficult time building muscle. They require more time in the gym to stimulate muscle growth. They should focus on the main compound lifts under heavy load (things like deadlifts, squats, bench press, shoulder press, chin ups, dips etc) as well as increase their total volume (i.e reps x sets x load).

A classic endomorph is better off focusing on exercise intensity and density, i.e how much ‘work’ can you cram into a workout. They should focus on multi-joint compound movements with minimal rest. Things like full body circuits, sprinting, Crossfit and F-45 will help them to lose body fat and gain some muscle mass.

A classic mesomorph seems to gain muscle simply by looking at weights. They can easily increase muscularity by doing low-intensity isolated exercises (bicep curls, tricep extensions, and shoulder raises). They respond well to most forms of training.

Just because you see a lean and muscular mesomorph doing bicep curls in the gym, doesn’t mean it will work for the endomorph. Figure out who you are and train for your body type.

It Depends on Your Personal Preference

Ask yourself this question: what do you actually enjoy doing?  If someone tells you that powerlifting is the best way to get results but you hate lifting extremely heavy weights, then you’re not going to comply with the program, are you? Just because it worked for someone else, doesn’t mean it will work for you. Figure out what exercises you actually enjoy doing, that way you’ll do them more consistently over your lifetime.

In my opinion, working out should be enjoyable. The thought of signing up for a boot camp to have a biggest-loser-style trainer yelling in your face in an attempt to instil fear, pain, and suffering just doesn’t seem very effective (unless of course, you enjoy that kind of stuff, then by all means, go for it!).

I’m sure you’ve heard the new buzzword at the moment…‘the grind’. I hear people say it all the time; “embrace the grind”. Unfortunately, this word has misled many people. Exercise doesn’t always have to be a grind. It doesn’t always have to hurt. Sure, every now and then there’s nothing wrong with a breakthrough workout that takes you to a dark place, but you certainly shouldn’t be going there every time. If you’re grinding for an hour in the gym every single day, then I’m afraid you’re doing something wrong.

My Personal Approach

I’m an ectomorph with some mesomorphic characteristics. I want to be athletic and aesthetic. I care about performance as much as I care about my health and longevity. My philosophy is: If all of these innovative training methods have benefits, why not do them all?  Some days I lift heavy weights for low reps, other days I lift lighter weights for high reps. I perform sprints, HIIT, Tabata and full body circuits. Sometimes I do a Crossfit workout for some metabolic conditioning, other times I do straight up cardio. I like to change up my training methods to keep it fun and interesting. I listen to my body every day and choose my daily workout accordingly. Some workouts hurt a lot (like sprints and HIIT) other workouts make me feel amazing (like an ocean swim and run on the beach).

The Take Home Message

Think of your health and fitness endeavour as building an empire. First of all, it takes time. Rome wasn’t built in a day. Secondly, different jobs require different tools. All of these training methods are just tools to add to your toolbox. They all have a place in your training program.

There is no single training method that trumps the rest. The most effective one for you is the one that aligns with your goals, your body type, and your personal preferences. It’s the one that you’re going to do most consistently for maximal enjoyment over your lifetime. Maybe it’s one of them, maybe it’s all of them, but whatever it is that you choose – learn to love it!