What is the Best Workout? Fitness One Educated Trainer Series Part 1 | Fitness One in Kernersville, NC

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I have been very pleased with every aspect of this gym. From the trainers, other members and how Allen makes a point to say hello and encourage!! I tried BBC and found it didn’t suit me and especially when it came to the price of membership!! Just as many classes available and 1/2 the price...So glad to have found this treasure!!’

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I absolutely love the fact that every time you go, you will always be doing a different, while very effective, workout! I get bored super easily working out - but not here! Love the variety, the instructors, and the people attending! Everyone is so supportive!!! If you are looking for a gym - give this one a try!

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There isn't a better gym out there.. These guys work hard to bring us the newest most effective way to get and stay strong/fit. Fitness One is also the friendliest gym I have ever been to.

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Personable trainers, intense workouts and a variety of classes will get you where you want to be. Allen does an awesome job on the Krav classes! Never had one class disappoint.

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What is the Best Workout? Fitness One Educated Trainer Series Part 1

What is the best workout? I mean, who wouldn’t want to know what the best exercise is, the best routine, the best class. If we can determine that we can put together the perfect routine to help us get the best results possible. Sounds easy, right?

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Fitness Center Kernersville, Fitness One

Well, to answer the question we have to look far beyond the latest series of fitness “fads” and look a little bit at human physiology. For something to even be considered beneficial, it really needs to introduce some sort of stimulus to the body, which requires an adaptation (body needs to grow stronger, improve cardiovascular endurance ect) This can be accomplished many ways, the question is are some of these workouts causing as must harm as good?

First, what most people think they “know” about exercise is based on science that is nearly 60 years old. From the 80’s aerobic craze, to the running fads, all the way to step, cardio and beyond, Americans are pretty hit or miss on what the right program is to get the desired result. And that is the topic we will deal with.

The desired fitness result

SO, what is the goal? Well, it should be simple. The goal of the fitness program should be to make you the best version of you that you can be. This version of you is leaner, stronger and fitter. This version of you moves good, feels good and has a healthy metabolism. It is the you that you’re proud of, that you are ok looking at in the mirror. So more exercise is better right? I mean to become the better version of you will require living in the gym?



According to the research, this is  not the case. Exercise and fitness training should be treated like medicine, and the proper trainer will prescribe the correct dosage to get the desired result. Most personal trainers just simply cannot understand this, so clients are off on lengthy cardio battles and over strenuous weight lifting routines that are making them very good at exercising, but usually very low on results attained from that exercise.

The desired fitness result requires the proper dosage, and that dosage is usually MUCH lower than the normal trainee would think. In fact, typical cardio workouts are normally totally over done. At my gym we get our intervals in using kickboxing (We love it because not only can you get the interval benefit, but also develop balance, speed, power and lots of other cool skills) and the meat of the workout is in 20-40 second bursts. We utilize a short series of quick interval bursts for fat loss. It is fun, fast and effective. We also utilize other methods, all based in short burst training. A few tough minutes and bam, your done.

This may sound like the stuff of grocery-store tabloids, but it has a lot of science to back it up. In 2008, the Journal of Physiology published a study showing that subjects who performed four to six 30-second all-out intervals (we’re talking nearly to the limit of what their bodies could handle), with rests in between, three days per week showed the same muscular and fat-burning benefits as subjects who cycled at a moderate pace for a single 40–60-minute session five days per week. (That’s 90 minutes versus four and a half hours of exercise a week, for those keeping score at home). In 2014, researchers at McMaster University in Ontario published a study in Experimental Physiology showing that 30-second interval training may actually be superior to continuous workouts when it comes to certain improvements in muscle tissue.

Perhaps most surprising are the results from another McMaster University study published in PLOS One in 2016. For this 12-week study, scientists slashed the intervals, having subjects perform three all-out cycling intervals of only 20 seconds each with two minute rests in between, three times a week. With warmup and cooldown, the workout lasted a measly 10 minutes. Compared with people who performed the same number of weekly workouts but simply cycled at a moderate pace for 45 minutes (with the same warmup and cooldown), the interval group showed the same improvements in endurance, insulin resistance, and the microscopic muscle structures responsible for energy production and oxygen consumption.


So, the correct dosage for the desired effect (a “Workout”) can be attained in a fraction of the thought of time. Granted the dosage was heavy, it was just short. More is an overdose.

Muscle mass is a factor for fitness results

When it comes to exercise result, one absolutely must also consider strength training, and understand what that desired dosage should be.

Studies are saying a full body workout, taking each muscle to momentary failure 2-3 times per week is the best dosage. In most cases, if desired results are not seen, usually adding more REST and less workout is the way to see more in the way of fitness gains.

This dosage forces the body to adapt to the correct stimulus. Once the body sees the need for additional muscle to be added, you must allow the proper recovery time so that muscle can be built. (I will cover more on this in another article.) This cycle must be repeated over and over working the muscle, then allowing the recovery so it can build to the desired level. There is of course a genetic limit, and the fear of “bulking up” is nearly impossible. Your DNA will place limitations, but as I tell my clients, everyone looks better with more lean muscle and less fat, no matter what their genetics are.

So, we introduce an interval based stimulus for fat loss and conditioning, and proper strength training, also for fat loss. (by was of a faster metabolism thanks to increased muscle mass)

These concepts together may form the perfect workout. However, if you are one of most people who simply do not want to think that hard, you simply attend a results based bootcamp like one of ours and get the workouts planned for you. Combined with one of our custom meal plans and the right number of recovery days, we feel that the science backs this method, and the hundreds of our clients who have gotten awesome results would agree. 🙂

If you want to learn more about SMART training, getting fitness results or would like early enrollment into our new MAXBURN Bootcamp, feel free to reach out to me at 336-655-4558. As owner of our facility I work to meet each and every new member/client and offer a free fitness consultation.


Stay strong, and train SMART!

Allen Branch

Allen Branch is a Certified Personal Trainer, Performance Enhancement Specialist and has certifications in Sports Nutrition and Resistance Training Biomechanics. He is the founder of Fitness One Training Systems in Kernersville NC and is currently in launch of his new SMART (Specific Muscular Adaptations to Resistance Training) Personal Training protocol and the new MAXBURN Bootcamp.  His passion is helping people reach their genetic potential through proper exercise, nutrition and fitness goals.