Having benchmark numbers can help keep you motivated and ensure that you are doing the little things. Done with consistency and effort will lead to results.
Let’s learn the importance behind these four numbers (100,10,2,1).
100
Hit 100 Myzone Measured Effort Points, more commonly known as MEPS; each workout will ensure you are pushing your body to the appropriate amount of stress.
The body needs the right amount of stress to make adaptations. If you don’t push hard enough, you maintain or regress. If you push too hard, you end up burnt out, sick, or even worse, injured.
Getting it right takes knowing your body, understanding load management, and it always helps to have a device, like Myzone, that helps monitor your heart rate.
A solid workout is about 100 MEPs; this is where you want most of your workouts. You want one or two workouts to be in the 120 MEPs plus range and one or two below 80 MEPs workouts in a week as well.
If you are to work out five times a week, you would want three to for workouts at 100, one at above 120, and one below 80. This ensures you are pushing your body at the right amount.
10
Show up ten times a month.
We know if you show up to the gym ten times in a month, you are at a higher chance to see results and see the strength and physiological changes you are seeking. Like the MEPs, you need workouts to create positive stress; if you work out too infrequently, you will not create enough stress for the body to adapt.
2
Leave two reps in the tank.
To make sure you are lifting enough weight and pushing your body hard enough, use the two rep rule. If you feel you could get more than two reps after a set of an exercise, you should increase your reps or increase your weight. If you feel like you could not get another rep after a set, you should decrease the weight or reps.
At the end of a set, you should feel you could only get two more reps. This ensures you are pushing yourself without the risk of injuring yourself.
1
Have one focus and one goal.
Have one focus for the day, have one goal for the month. What do you want to get better at this month? What am I doing today to get one step closer to that goal?
These focus questions will ensure you consistently see improvement. Too often, we want it all, wanting to get better at everything at once, but what we are often left with at the end of our efforts is something but not what we were hoping for.
The ones that can focus and stick to that focus will be the most heavily reworded for their single-focused effort.
Now that you know these numbers go out and consistently hit these numbers.
Your Fitness Sherpa,
Josh
