Free up more of your precious time and mental energy.<\/li>\n<\/ul>\n\n\n\nAnother major benefit of aiming for your OED is that it\u2019s much more sustainable. Training to the max might work for a little bit, but soon enough, you may be faced with all of those negative side effects we mentioned above, like burning fewer calories and risking overuse injuries.<\/p>\n\n\n\n
And wouldn\u2019t you rather get the results you\u2019re looking for in six months to a year versus working intensely for two months only to have your efforts stall (and even start working against you)?<\/p>\n\n\n\n
Ultimately, the OED approach is about finding your sweet spot.<\/strong> It\u2019s doing enough exercise to elicit the desired result within a reasonable time frame \u2014 without all of the negative side-effects that come with training more often or more intensely than necessary.<\/p>\n\n\n\nHow to Find Your Optimal Effective Dose in 4 Steps<\/h2>\n\n\n\n1. Get Clear on Your Goals and Priorities<\/h3>\n\n\n\n Want to run a 5K, 10K, or marathon? Compete in powerlifting? Be healthy enough to play with your grandchildren? Improve your blood pressure?<\/p>\n\n\n\n
What about other goals in your life? Are you working toward a degree or certification? Do you have children or aging parents who rely on you as a caretaker or a source of emotional support?<\/p>\n\n\n\n
As we discussed earlier, the Optimal Effective Dose takes into account all of these factors, including (but not limited to):<\/p>\n\n\n\n
\nYour goals, both in terms of training and in your personal life<\/li>\n\n\n\n Your training experience and ability level<\/li>\n\n\n\n The amount of time you have (and want!) to devote to training<\/li>\n\n\n\n How much money you have to invest in things like soft tissue work, nutrition coaching, etc.<\/li>\n\n\n\n Your stress level, nutrition, sleep time and quality, and other factors that affect recovery<\/li>\n<\/ul>\n\n\n\nThe Optimal Effective Dose considers your own goals, preferences, and environment, and how they all work together. In other words, the Optimal Effective Dose is realistic and sustainable.<\/p>\n\n\n\n
\nTo determine your Optimal Effective Dose, you first need to assess your goals and priorities.<\/p>\n<\/blockquote>\n\n\n\n
Depending on your goals, your OED may require quite a bit of time and effort, or not very much at all. If you have a demanding job plus family responsibilities, your goal may be to maintain your current level of fitness or to stay healthy in general. That\u2019s a perfectly fine goal! In this case, your OED will be very close to your Minimum Effective Dose \u2014 that is, as we covered earlier, the minimum amount of stimulus needed to achieve a desired effect.<\/p>\n\n\n\n
Ultimately, it may take some soul searching to decide what\u2019s most important to you. Is an Ironman on your bucket list? You might be willing to put your social life on hold for several months while you take the time to train for the race of a lifetime. Or you might really need to focus on your family right now \u2014 so although you\u2019d like<\/em> to improve your fitness, you\u2019re OK with maintenance mode until life settles down a little bit.<\/p>\n\n\n\nAs a part of your soul searching, think of what you\u2019re willing to give up to reach your goal, and what you\u2019re not <\/em>willing to give up.<\/strong> Many people find that training for an event or working toward a big goal \u2014 such as a marathon, triathlon, or powerlifting competition \u2014 requires some tradeoffs.<\/p>\n\n\n\nYou may be willing to skip Sunday brunch with your friends for a few months so that you can attend your marathon training group\u2019s weekly long runs. Or you might decide to cut back on other parts of your household budget so you can afford a biweekly massage. In general, the bigger the goal and the more time and effort required, the more tradeoffs you\u2019ll need to make.<\/p>\n\n\n\n
Here are some questions to consider when setting and prioritizing goals:<\/p>\n\n\n\n
\nWhat are your top 3\u20135 goals, keeping in mind your personal goals as well as your fitness-related goals?<\/em><\/li>\n\n\n\nKeeping in mind all of your obligations, your current level of fitness, and the resources available to you, are these goals realistic? If not, consider adjusting the goal by setting the bar a little lower or giving yourself more time to achieve it.<\/em><\/li>\n\n\n\nWhat are you willing to let go so you can achieve your fitness goals? For how long?<\/em><\/li>\n\n\n\nWhat are your non-negotiables? Or in other words, what are you not willing to sacrifice?<\/em><\/li>\n\n\n\nWhat fills your soul and gives your life meaning? Fitness and proper nutrition should add to your life, not detract from it.<\/em><\/li>\n<\/ul>\n\n\n\n<\/h3>\n\n\n\n2. Identify Your Current Fitness Level<\/h3>\n\n\n\n Your ability level and exercise experience will have an influence on your training plan. Naturally, more advanced athletes will be able to handle more intense and frequent training because their bodies have built up a solid muscular foundation and they\u2019ve practiced proper movement patterns.<\/p>\n\n\n\n
It\u2019s important to realize that people at every level \u2014 beginner, intermediate, and advanced \u2014 need adequate rest. \u201cDoing too much\u201d is possible no matter your training background!<\/p>\n\n\n\n
Identifying your level is helpful for a few reasons:<\/p>\n\n\n\n
\nIf you\u2019re not currently training, you can use the guidelines below as a starting point to ease back into a fitness routine.<\/li>\n\n\n\n If the guidelines below for your fitness level differ drastically from your current routine, that\u2019s a sign you may be doing too much (or too little) to get the results you want.<\/li>\n<\/ul>\n\n\n\nIn a bit, we\u2019ll tell you about the signs that you\u2019re doing too much and show you how to adjust your training plan accordingly. But first, let\u2019s look at how your ability level and exercise experience have an influence on your training plan.<\/p>\n\n\n\n
You\u2019re considered a beginner <\/strong>if one or more of these statements apply to you:<\/p>\n\n\n\n\nYou\u2019ve started training in the last two months.<\/li>\n\n\n\n You\u2019ve been training consistently, but only once or twice a week at a low intensity.<\/li>\n\n\n\n You struggle with coordination or with performing movements with good form.<\/li>\n\n\n\n You\u2019ve been consistently active before, but it\u2019s been a few months since you\u2019ve worked out more than one or two times per week.<\/li>\n<\/ul>\n\n\n\n(Note that there\u2019s nothing<\/em> wrong with being a beginner. What\u2019s important is to determine the level that\u2019s appropriate for you so that you can make progress and achieve your goals.)<\/p>\n\n\n\nYou are at the intermediate <\/strong>level if:<\/p>\n\n\n\n\nYou\u2019ve been strength training consistently for between two and six months, at a frequency of two or three times per week.<\/li>\n\n\n\n You have some basic movement skills and are using moderately heavy load.<\/li>\n<\/ul>\n\n\n\nTo be considered advanced <\/strong>means that:<\/p>\n\n\n\n\nYou\u2019ve been strength training consistently for one year or more, three or four times per week.<\/li>\n\n\n\n You have trained at high intensities and understand your needs for adequate recovery.<\/li>\n\n\n\n You have a high level of movement skills.<\/li>\n<\/ul>\n\n\n\nAs a very general rule, these classifications are pretty solid. Choose the ability level that sounds most like you. If you feel like none of these classifications feels quite right, choose the one you think most closely describes your ability level. If you\u2019re wavering between two, choose the lower one just to be safe. You can always adjust as you go.<\/p>\n\n\n\n
If you\u2019re looking to find a healthy balance between your ability level, your schedule, and your goals, here\u2019s a template to help.<\/strong><\/p>\n\n\n\nThese general guidelines are for someone who is interested in balancing health, lifestyle, aesthetics, and performance. None of these goals take top priority; they\u2019re all taken into account when creating a training plan, and there\u2019s a little give and take in each category.<\/p>\n\n\n\n
Keep in mind that I recommend as much low-intensity movement (like walking) as someone has the time and desire to do each week, so I\u2019m not including it in this chart because the recommendation is always the same: move as often as you can.<\/em><\/p>\n\n\n\n
Key:<\/em><\/strong><\/p>\n\n\n\nHIIT: high-intensity interval training \u2014 broadly defined as a short period of intense work performed at a 9.5\u201310 out of 10 on the GGS Perceived Effort Scale, followed by a period of rest, repeated for time or for a number of sets.<\/em><\/p>\n\n\n\nHIT: high-intensity training \u2014 otherwise known as vigorous-intensity cardio and defined as activity performed at a 7\u20138.5 out of 10 on the GGS Perceived Effort Scale. Some examples include hiking, rowing, jogging, and cycling.<\/em><\/p>\n\n\n\nMIC: moderate-intensity cardio \u2014 can be hiking, biking, swimming, fast-paced yoga, or circuit training. This is about a level 4\u20136 on the GGS Perceived Effort Scale.<\/em><\/p>\n\n\n\n
Your current routine may be very different than these guidelines, which is OK. However, if you\u2019re working out significantly more than this template recommends, it\u2019s a sign that you may be doing too much. Don\u2019t feel like you have to overhaul your workout plan just yet! Below, we\u2019ll cover how to adjust your plan depending on how you\u2019re feeling and your results.<\/p>\n\n\n\n
Before you make any changes to your current routine, however, let\u2019s discuss another important aspect of training: consistency.<\/p>\n\n\n\n
3. Be Consistent With Your Training, Nutrition, and Recovery<\/h3>\n\n\n\n If you\u2019ve been training consistently and not seeing the results you want, your first impulse might be to adjust your training program. Maybe you start toying with trying out longer cardio sessions, adding an extra day of strength training, or starting a group class on top of your individual workouts… But not so fast! You might not need to tinker with that aspect of things just yet.<\/p>\n\n\n\n
Consistency with all of the other things that affect fitness and health, like sleep, stress management, and nutrition, can be just as important (if not more so!) as your workouts, which is why we focus on all <\/em>of these aspects with our GGS Coaching<\/a> clients.<\/p>\n\n\n\nTo make progress, you need to be consistently addressing all of the elements that work together to produce results:<\/p>\n\n\n\n
\nNutrition<\/li>\n\n\n\n Exercise (resistance training, cardio, and conditioning)<\/li>\n\n\n\n Non-exercise physical activity<\/li>\n\n\n\n Rest and recovery<\/li>\n\n\n\n Sleep and stress management<\/li>\n<\/ul>\n\n\n\nIf you\u2019re not seeing the results you want, ask yourself: Have I been consistent with every part of my plan, including nutrition and recovery? Have I been…<\/em><\/p>\n\n\n\n\nPracticing basic good nutrition habits, such as eating protein with every meal, in at least 80 percent of my meals and snacks?<\/em><\/li>\n\n\n\nEating the recommended portion sizes for protein, carbohydrates, fat, and vegetables in at least 80 percent of my meals and snacks?<\/em><\/li>\n\n\n\nGetting plenty of non-exercise physical activity?<\/em><\/li>\n\n\n\nPracticing stress management techniques?<\/em><\/li>\n\n\n\nGetting at least seven hours of high-quality sleep each night?<\/em><\/li>\n\n\n\nSticking to my nutrition goals on the weekends?<\/em><\/li>\n<\/ul>\n\n\n\nIf you answered \u201cno\u201d to any of these questions, spend some time focusing on those areas for the next two to three weeks, then re-evaluate your progress.<\/strong><\/p>\n\n\n\nRemember, each element affects the others, and to get the best results possible it\u2019s critical to address all of these areas. If one or more of them are suffering, that\u2019s probably what\u2019s hindering your progress.<\/p>\n\n\n\n
4. Adjust Accordingly<\/h3>\n\n\n\n If you\u2019ve been following the same routine for four weeks, you should have enough information to know if you need to scale back or if you\u2019re ready to amp it up.<\/p>\n\n\n\n
Here\u2019s a good rule of thumb if you\u2019re being consistent with your eating and exercise but not making progress:<\/p>\n\n\n\n
\nIf you’re not making progress and you feel well-rested and energetic<\/em>, then do more. But don\u2019t go wild with \u201cmore\u201d \u2014 ease into it.<\/li>\n\n\n\nIf you’re not making progress and you feel lethargic, unmotivated, and exhausted<\/em> (when you normally enjoy exercise) then either do less exercise or get more rest.<\/li>\n<\/ul>\n\n\n\nFor the purposes of this article, let\u2019s focus on the latter situation, where your body\u2019s signals are telling you that you may be doing too much.<\/p>\n\n\n\n
Here are three different options for doing less that you can choose from based on how you\u2019re feeling and on how drastic of a change you might need to make (or would be willing to make).<\/strong><\/p>\n\n\n\n
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