I have shared a breakdown of the factors contributing to weight management (per Renaissance Periodization: 50% caloric balance, 30% macro balance, 10% nutrient timing, 5% food composition, and 5% supplements). I regularly also challenge the marketing efforts of the fitness industry. In defense of the fitness industry, marketing only works if the buyers believe it. It works because the exerciser wants to believe it. We all desire the easiest path, though, when it comes to exercise and improving physical performance, there is no easy path.
Taking a cue from Dr. Mike Israetel and the qualified experts at RP, I think one can similarly breakdown the contributions to fitness. While, by no means scientific, I think one can offer a reasonable set of estimates.
At least 50% of fitness is effort—just doing something. Even a poorly conceived training program will have some benefits for one who is untrained. This is why there can be so many “most effective” exercise programs. This is also what limits exercise science research in which data are collected in rather short duration studies. So, the first and most important step in getting fit is to start doing something (and, of course, there will need to be a plan for progressive overload).
Roughly 30% of fitness is genetics—“choose your parents wisely” (Per Olof Åstrand). I have reasonable confidence in this number based on the available research. Indeed, the contribution might actually be higher. There is not much we can do to affect our genetic potential, but everyone will see some benefits from exercise.
Genetics will impact one’s response to exercise. There is strong evidence for responders and nonresponders. There is also evidence for “naturally fit” individuals who have naturally higher maximal oxygen consumptions—and likely muscle mass and strength—than the average untrained person. So, when it comes to any training program, be aware that some people will see outstanding results on nearly any program. Some will see no results to even effective programs (i.e., nonresponders). Most, however, will see some moderate levels of improvement with most exercise.
I might estimate that 10% of fitness is effective programming—i.e., specificity. Remember the body make specific adaptations to imposed demands. Our physiological adaptations correspond to the nature of the effort one puts in. General fitness, e.g., the workout of the day or WOD approach will produce general results—modest improvements in the various components of fitness. Specific goals, e.g., strength or hypertrophy, require more specific training. Herein lies the concept of “opportunity costs”. Any training, albeit effective or otherwise, will take time from. Something else. To get the most out of exercise, one must match the time spent as close as possible to the intended goals.
Five percent of fitness is periodization. Because most of us have a number of specific fitness goals, we need to optimize training time to get maximal results—over time. (It is important to recognize that any results are going to take time. There is no such thing as a “30-day transformation”.) Periodization refers to the strategic and systematic phasing or cycling of exercise by progressively manipulating volume and intensity over a training period to optimize performance. There are many approaches to periodization, but fundamentally all periodization attempts to capitalize on what is referred to as “phase potentiation”. Phase potentiation refers the “strategic sequencing of programming phases to increase the potential of subsequent phases and increase long term adaptive potential” (Chad Wesley Smith*). While the application is debatable, the concept suggests that phasic training allows one to capitalize on the capabilities gained from preceding training cycles. For example, gains in strength allow one to increase training volume and hypertrophy, and muscle hypertrophy supports subsequent gains in strength. Careful cycling of training, then, is essential to progress while maintaining earlier gains.
The remaining 5% (or less) of fitness is supplements and other performance enhancers. Few supplements are truly effective. Those that are effective are most useful when used to support an effective training program. In other words, one still has to put in the work. Even anabolic steroids are useless unless the athlete puts in the necessary effort. While some supplements and performance enhancing drugs may elevate the level of training, the body still needs to recover. Rest and nutrition are essential to the physiological adaptation.
If you want to improve your fitness, know that there is no “easy” way. It takes work, and results are not guaranteed. Don’t trust anyone who says they know a secret to fitness. There are no secrets, just well-informed training efforts.
Be your best today; be better tomorrow.
Carpe momento!
*https://www.jtsstrength.com/principle-of-phase-potentiation/