After watching part 1 of my short series on gym time, now you can better appreciate why spending too much time working out isn’t the best thing for your health, given all of the stressors involved.

In the final part of this short series, we’ll review these seven variables that influence your ability to train — how often and hard — and how they’re based on the goals you want to achieve.

  1. Environment
  2. Intensity
  3. Complexity
  4. Periodization factors
  5. Frequency
  6. The type of exercise
  7. Duration

For example, if your periodization isn’t right, how you approach specific exercises and adjust the sets, reps, tempo and intensity may not be working either.

If they aren’t, you may not be achieving Charles Francis’ 1-3 percent rule that stipulates you shouldn’t be in the gym at all if you can’t improve today’s performance over yesterday’s workout by 1-3 percent.

This is where cortisol levels play a critical role too. Short-changing your rest periods and sleep won’t give your body the time it needs to recover or repair itself.

Also, you should be creating workouts that achieve your dreams. Are you paying close attention to workouts that work for you or are you just following the crowd?

Paying attention to your dream, listening to what your body is telling you and designing workouts based on the variables I discuss in this video can help you get started.

You can learn more about the basics of designing an exercise program of your own by reading my book, Movement That Matters.

Good luck in the gym!

Love and chi,


Paul Chek

Paul Chek is an internationally-renowned expert in the fields of holistic health, life coaching, corrective and high-performance exercise kinesiology.

For over thirty-two years, Paul's unique, holistic approach to treatment and education has changed the lives of countless people worldwide, many of his clients, his students and their clients. By treating the body-mind as a whole system and finding the root cause of a problem, Paul has been successful where traditional approaches have consistently failed.

Paul is the founder of the C.H.E.K (Corrective Holistic Exercise Kinesiology) Institute, based in California, USA and the Chek 4-Quadrant Coaching Mastery and P~P~S Success Mastery Coaching Programs.

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