FAQ

What will be the consequences of ClassicFit trainings on my body?

It will depend mainly on the trainings you choose to do, how far you go, how you do the exercise and your genetics/morphology.
To go deeper on that question, you have to understand firstly which muscles will be engaged in each exercise. For that, please check the FAQ of each training you want to do. Then, if we vulgarize, we can say that there are 3 kinds of trainings which will build your muscles and body differently, mostly if you reach high enough performance levels in these fields:

  • force training (very heavy weight / very low reps number): body transformation and increase in muscle size will mainly depend on the kind of exercise you perform (check weightlifter vs powerlifter bodies)
  • endurance training (very light weight / very high reps number): no relevant increase in muscle size (check marathon runner bodies)
  • hypertrophy training (heavy weight / high reps number): relevant increase in muscle size (check bodybuilder bodies)

ClassicFit is a set of all these kind of trainings above so it would be even more complicated to model a body type, assuming that someone reach high levels for all the proposed classic trainings. But at least, we can try to categorize all the available trainings as below:

Note that this categorization is not very accurate and it is just a raw approximation. For example a high/medium/low reps number is relative to each individual. Besides, muscle hypertrophy can happen for beginners during the first levels of most of the endurance trainings and even during force trainings.

Should I start ClassicFit if I am different from average people?

If you are young/old/disabled/underweight/overweight/with a specific morphology/ and/or any other specific attribute and if you have some doubts about starting physical activities and more specifically a ClassicFit training, then you should ask a professional (doctor, sports coach and/or other kind of professional suitable for you).
For exemple, a sports coach might recommend you to go to gym rooms in order to use specific machines putting less stress on your articulations (like specific running machine absorbing some impacts to preserve your knees).

After the professional(s) validation, you may start your training(s). Normally, ClassicFit is made for a large range of people as it has internal progressive levels. But sometimes, even the level 1 of some training could be too hard for some people and so you can be stuck at it. If so, just keep going as long as the exercise is not harmful for you. You might be stuck at level 1 for the rest of your life (even after all recommendations here). But it is still better than doing nothing because it keeps your body active and under pressure in order to save your force & endurance as long as possible.

What can I do to break through if I am stuck at some level?

Usually, the first levels can be easy then at some point you can have much more difficulties to finish a level. Maybe because your body and more precisely your muscles need to recover and grow. It takes time and so sometimes you will have to repeat the same level for days / weeks / months before breaking through.
Here are some ideas to break through if you are stuck at some level:

  • ask advices to suitable professional(s)
  • use specific breathing techniques before/during the exercise (do your own research or ask professionals for more details)
  • be in good mental condition, more focused: for that you can listen some specific musics before/during the exercise
  • eat heathly and enough before/during/after the trainings and privilege highly nutritious food which gives to your body everything it needs for better performances (for more details, check here)
  • sleep well and don't be too tired before starting an exercise (if you do several trainings per day, you can change the order of your trainings to start by the ones you keep failing)
  • change a little bit the exercise move without removing all the benefits of the exercise (for example, during gripping the barbell in pronation for upright row or biceps reverse curl, move your hands from some centimeters if you feel less pressure on your wrists)
  • wear light weighted vest or adjustable wrist/ankle weights to strengthen your body during rest days: thus, the polyarticular exercises on body weight should be easier /!\ but the risk injury should be much higher, mostly on your articulations (not recommended for beginners and even advanced people who are careful with their articulations)
  • do not make long breaks (~weeks) between your training sessions (the performance body could decrease after long time without training and a new test to assess again your level might be required)
  • maybe you rushed previous levels so downgrade your current level in order to have a better progress
  • if you reached a level close to worldwide records or olympic performances maybe it just means that you reach the current limitation of your/the human body, if that so, there is no so much things to do
  • don't give up, keep going until you succeed that level...

What is the Classic Body Score (CBS)?

Please check the definition in this page.

How can I assess my force and endurance performance?

Please check the tools in the following pages:

What should I do if I am not motivated anymore to train?

You have to remember why you are doing all of that. Why did you need more strength / endurance? To be healthier? To live longer in better shape? To be a better athlete? To have an aesthetic body? To work with more efficiency in your field? To do your physical work (like building houses) without destroying your body? etc.

Note that there are long term & short term motivations. For example, if your goal is: "have an aesthetic & attractive body to act in a movie" and if you finally achieve this goal, then it is logical to have less motivation to go on and so stop your training.
In order to never stop your training or keep going as long as possible, you need to find more long term motivations. Once you remember your long term motivations and if they did not change, then it would be easier to get back to train. Just remember why it still matters for you, don't forget.

What should I eat during my weeks of training?

What you eat will be very important for your health and also for your body performance. However, this website is not specialized in nutrition. You can find a lot of resources on the internet related to that topic or ask a professional. Here, we provide only few comments related to this big topic:

  • The food quantity you have to eat will depend on what you want. You may want to be in calorie surplus or deficit or neither. In extrem scenario: being heavier can help you to have better performance in powerlifting exercise (like deadlift) and being ligther can help you to have better performance in aerobic running (like marathon).
  • If you want to increase your muscular mass, you need to be careful to have enough protein, carbohydrates & lipids per day (with the right volume of hypertrophy training).
  • If you want to use food supplements (vitamins, minerals, whey, creatine, etc.), ask before to suitable professionals.
  • Avoid (as much as possible) processed foods with a lot of sugar/fat/salt. Those processed foods can be nutritive but if the process degree is high, it might be more difficult for your body to absorb the nutrients.
  • Here are some food examples with low/no degree of processing (and no allergy or specific diet assumptions have been taken into account): oatmeal, cocoa powder (without added sugar), milk, tea, coffee, apples, lemon, red berries, kiwi, grapefruit, orange, pineapple, pasta, rice, green lentils, peas, green beans, spinach, tomato, cucumber, Red bell pepper, chicken, turkey, beef, fish, eggs, yogurt (without added sugar), black chocolate, black pepper, salt, pimento, cloves, garlic, onion, thyme, parsley, ginger, turmeric, curry, cinnamon, olives, olive oil, avocado, almond, cashew (without added salt), nut, pecan nuts, hazelnut, honey, etc. By mixing all of that, you can have various and healthy daily meals (with the right dosage & high quality ingredients).

How to make the trainings harder?

After each level, all the trainings should be automatically harder. But you can make the training even harder, mostly for endurance oriented trainings (like pushups, dips, pullups, sit-ups, abs, squats, running, HIIT) by wearing weights like a weighted vest or weight belt for dips/pullups or adjustable wrist/ankle weights. /!\ Be extremely careful because the risk injury (mostly on articulations) will increase proportionally to the added weight. So start with very low weights or don't even start at all this kind of training.

What should be the speed of the exercise?

Precision and proper move are much more important than speed while doing polyarticular/isolation exercise. With that way, your muscles work better.

Do I really need at least 1 full rest day between each sub-levels?

If your body recovers faster than average and if you feel OK then you don't need 1 full day of resting everytime.
One rest day or more between each sub-levels have been defined because most people really need at least this time to regenerate muscles and recover. Enough rest matters even more when you reach very high levels in order to prevent injuries. Good recovering will do you more good than over-training yourself. So be careful not to underestimate the number of rest days. Sometimes, 1 day or less can be enough, other time it could be more, it will depend on you and your current feeling
Remember that during the rest days for one muscle group, you can do other trainings which will engage other muscle groups of your body.

How long exactly is 1 rest day?

For example, if you train on Monday, you need to rest the full day on Tuesday and go back to train on Wednesday
And if it is 2 rest days, you have to go back to train on Thursday.
Remember that the rest days defined between sub-levels and levels are only suggestions, for more details, check here.

How long exactly can I rest between sets?

Time rest defined between sets are just suggestions, you can do more, you can do less: it will depend on your current feeling of tiredness.

But the time rest will really matters for your progress in endurance oriented trainings (like pushups, pullups, etc., mostly at high levels). It is advised to minimize the rest between sets as much as you can in order to optimize your endurance growth. If you rest longer than the suggested time, you might still make some endurance progress but it wouldn't be as fast.

Website last updated: 21 Eylül 2024
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