And no, women, you will not get “big” or “bulky” performing the WODs prescribed. This is a myth!
Yes, it is definitely important to understand the principles of nutrition, when trying to change one’s body composition (lose or gain weight) through exercise (strength training and cardio). This education is also important for overall health reasons.
Generally speaking, when trying to lose body fat, while following the BPM Fit WODs, it is essential to be in a net caloric deficit, while following the right combination of macro and micro nutrients. When trying to gain lean muscle, one must be in a net caloric surplus. However, there is an exception to these rules under certain conditions– one may find that they are still able to experience fat loss and/or muscle gain simultaneously, when starting a new training program (such as BPM Fit). This condition is commonly referred to as “newbie gains” within the fitness industry.
I recommend learning about “flexible dieting” AKA “tracking macros” AKA “IIFYM”.
Check out this article to learn more about flexible dieting.
WOD stands for ‘Workout of the Day’.
‘Rep’ and ‘Set’ are terms found in all strength training (weight lifting) routines.
A rep (repetition) is one complete motion of an exercise. A set is a group of consecutive repetitions.
For example, when you say, “I did two sets of 10 reps on Flat Dumbbell Bench Press,” this means you did 10 consecutive chest presses with dumbbells, rested, and then did another 10 chest presses.
A Superset is when you perform two exercises back to back with little to no rest between them.
For example, performing a set of biceps curls and then immediately performing a set of triceps dips, would count as one Superset.
‘HIIT’ stands for High Intensity Interval Training, and is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods.
‘LISS’ stands for Low Intesity Stead State, and is a form of low intensity cardio where you maintain the same pace for a set period of time.
Unless you have a physical limitation or injury preventing you from performing a certain exercise prescribed, in which case you can find a substitute exercise within the Exercise Demos, it is recommended that you stick to the exercises prescribed in the daily WODs.
However, if you do not have access to the equipment prescribed in an exercise, you can substitute it by performing an exercise that works the same muscle group.
The best time to train is a time that works for you! It is important to find the time of day that will work with your busy schedule, and the most important thing is to fit in your WODs each week.
There are a total of five (5) WODs that will be posted in any given week.
Ideally, Saturdays and Sundays are meant to be reserved for ‘REST or RAVE’ (recovery) days.
However, if you find that you are unable to perform one of the WODs on a day they are posted, then you can definitely perform the missed workout on another day during the week.
Please also know that there will be times when you will be unable to complete all five workouts in a given week, due to life circumstances. This is completely fine. Do not stress! Long term adherence and averaged consistency is the key to success when following the BPM Fit WODs.
Choose a weight that is heavy enough to where it is challenging (think 7 out of 10 on a scale where 0 means no effort and a 10 is rep failure), but not so heavy as to risk injury. I always recommend using an experienced spotter.
Keep the same weight for all sets for the prescribed exercise. Once you are able to perform all sets at the higher rep range of each exercise with proper form, it is time to increase the weight.
Use the smallest weight increment available, which is typically a 5-pound increase. And start back at the lower end of the rep range.
Example (Seated Dumbbell Shoulder Press):
First time performing exercise:
3 sets performed, using 30 pounds for 12 reps
The next time performing the same exercise:
3 sets performed, using 35 pounds for 8 reps
I recommend the use of micro weights (2.5-pound plates), if your gym has them, as it will not always be possible to continue to increase the poundage by 10 pounds (5 on each side) with the barbell lifts.
BPM Fit Pro Tip: I highly recommend downloading a free progressive overload/workout/strength tracker app such as “RepCount” on your smart phone, which makes logging strength training and weights lifted very simple and fast. By tracking weights, sets, and reps lifted from week to week, this ensures you are always striving to beat your last best and continuously progressing in the gym.
When this happens, choose the option to “Listen in browser”, so that you can play the embedded music within the Web browser, while performing the WOD.