How to Progress With Your at Home Workout Without Weights For Fat Loss
The 4×7 progression method, developed Scott Sonnon, creator of Circular Strength Training, is a system of progression that allows you to create training programs that help you improve your physique and athletic performance.
Let's try and understand 4×7 a little better.
4×7 represents a 28 day cycle of high intensity and low intensity training.
The theory is that your body cycles from peak performance to periods of average or below average performance.
This cycling is recognized by many sports coaches and athletes.
From personal experience, I can attest that during my Karate days I would have periods where I could perform at a high intensity level for a long period of time without any trouble.
But, after a few weeks, my body would crash and I experienced a drastic slow down in progress.
Resting between Karate session didn't work.
Even eating more did not do much except make me perform worse.
There was something else at work here.
Understanding Our Natural Rhythms For the most part, anyone starting a brand new training program will experience immediate results.
But after a few weeks, those results will no longer come easily.
For example, if someone was consistently losing 2 pounds a week, after around 3-4 weeks they might start losing just 1 pound per week.
And perhaps after another 3-4 weeks, those results may just stop coming.
Why? And more importantly how can you stop yourself from hitting such a plateau? Well, the simple answer to the "Why" is adaptation.
Your body has adapted to your training program and it's going to take something drastically unique to get your body to start progressing again.
The best way I know of preventing yourself from hitting a bad plateau is the 4×7 method...
4×7 Cycling Method 4×7 Cycles involve 4 distinct programs cycled 7 times to develop a 28-day program.
These 4 programs are:
The high and moderate intensity days involve strength, metabolic conditioning, or a hybrid of the two.
These are my favorite types of workouts.
But unfortunately, and the majority of fitness programs out there make the same exact mistake, I was performing my high intensity workouts without ever doing lower intensity work.
You need all four aspects of training if you wish to see consistent progress with your fitness plan.
Let's try and understand 4×7 a little better.
4×7 represents a 28 day cycle of high intensity and low intensity training.
The theory is that your body cycles from peak performance to periods of average or below average performance.
This cycling is recognized by many sports coaches and athletes.
From personal experience, I can attest that during my Karate days I would have periods where I could perform at a high intensity level for a long period of time without any trouble.
But, after a few weeks, my body would crash and I experienced a drastic slow down in progress.
Resting between Karate session didn't work.
Even eating more did not do much except make me perform worse.
There was something else at work here.
Understanding Our Natural Rhythms For the most part, anyone starting a brand new training program will experience immediate results.
But after a few weeks, those results will no longer come easily.
For example, if someone was consistently losing 2 pounds a week, after around 3-4 weeks they might start losing just 1 pound per week.
And perhaps after another 3-4 weeks, those results may just stop coming.
Why? And more importantly how can you stop yourself from hitting such a plateau? Well, the simple answer to the "Why" is adaptation.
Your body has adapted to your training program and it's going to take something drastically unique to get your body to start progressing again.
The best way I know of preventing yourself from hitting a bad plateau is the 4×7 method...
4×7 Cycling Method 4×7 Cycles involve 4 distinct programs cycled 7 times to develop a 28-day program.
These 4 programs are:
- High Intensity
- Moderate Intensity
- Low Intensity
- No Intensity
The high and moderate intensity days involve strength, metabolic conditioning, or a hybrid of the two.
These are my favorite types of workouts.
But unfortunately, and the majority of fitness programs out there make the same exact mistake, I was performing my high intensity workouts without ever doing lower intensity work.
You need all four aspects of training if you wish to see consistent progress with your fitness plan.
Source...