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Rate of Perceived Technique Boosts Fatloss & Fitness Fast

by Monica

Starting a new workout plan or incorporating a new exercise into your existing routine? Practice proper exercise technique before you even get started and focus on RPT during workouts and not only will you burn more fat but you will avoid painful injuries and strain.

Before I started Tacfit, I spent a few hours watching "mission briefs" just like the one below to make sure I understood what each exercise is supposed to do, what it should feel like, and how to determine whether you're doing something wrong "feels like this but should feel like this".

In Tacfit your are required to maintain an RPT of 8 pretty much at all times. This doesn't guarantee you will do exercises perfectly the first time or even the first few times, especially if you are learning a new skill but the more you focus on rate of perceived technique (RPT) the faster you perfect your technique and the more fat and calories you burn while doing it.

Then after you get your technique down the fat burning goes through the roof because all your muscles are working as hard as they can and should.

Workout Tip According to Coach Sonnon, it doesn't matter how many reps you get what matters is how many quality reps you get. Watch his cool exercise technique video below and be sure you are focusing on an RPT of 8 during your workouts.

Read instructions, watch videos, and get help if you need it but always exercise with great technique. Doing it right will get you much better results than just doing it and keeps you mentally focused too.



Tempted to cheat? Cheating only does one thing, it trains faulty movement patterns, wears down joints, leads to injuries, and wastes your time (o.k. that was 4 things) : )

Learn more about rate of perceived exertion, RPE and rate of perceived discomfort, RPD and how to combine all three for even better results.




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Rate of Perceived Technique Boosts Fatloss & Fitness Fast

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workout routine periodization
by: Jeri

Hi Monica,

I know you recommend changing up workout routines every 4-6 weeks so your body doesn't hit a plateau.

However, I was wondering if changing it up all the time is beneficial or not? Or would it be better to do the same workout for at least a minimum amount of time before changing it up?

For example, I just started kettlebell workouts last week (at least 3x). I'll probably do a kettlebell workout tomorrow but I really want to try one of your bodyweight workouts at my next strength-training session.

I guess I have so many of your cool workouts to choose from I want to try them all. I just wanted to know the best way to put it all together. Thanks!



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awesome question about program design
by: Monica

Hey Jeri

You're basically asking about the science of periodization (program design). Some trainers would even consider this an art form.

What is the goal of your program and what areas of your body need improvement to help you reach your goals? That is really what determines what you do, when you do it, for how long, etc.

For example: my goal is to be able to do advanced aerial in the next year. To do this I need a stronger core and upper body, I need more thoracic mobility and lower body flexibility. I need more core stability and muscular endurance. I also need more fluidity and balance. So all my workouts need to support that goal.

Tacfit is a pretty good fit for me but it also has gaps that must be filled with other training (pull up workouts for upper body strength, flow yoga for increased fluidity of movement, sandbell workouts for grip strength and other work I haven't even gotten to yet.

As a runner you would want to consider what your goal is for next year and then program 4-6 months of workouts for yourself. Think about all the areas you need to improve, fix, balance, or even de-condition to help you reach your goal.

No program is perfect but a good program that you can follow for 4-6 months will get you much closer to your goals. That doesn't mean you'll do the same workouts for 4 months it means you'll work on 2 areas for 3-4 weeks then move on to 2 more areas the next 3-4 weeks etc.

The mistakes most people make is trying to work on too many things at once, staying on the same workouts too long, and not paying attention to the adaptation response which experts say can happen in as little as 4 training sessions (that's pretty fast).

The top mistakes most newbies make is not having a plan at all and just throwing random workouts together. This even happens a lot to new trainers, especially bootcamp trainers.

If you like Tacfit style workouts, you can use them as cardio, use them as a warm-up for kb training, replace one of your cardio days with Tacfit. There are tons of ways you can incorporate this type of workout into a 12 week plan that will still allow you to work on your other goals.

Always ask yourself if your workouts, exercises, etc. make sense for your body and your goals. The workout video below looks awesome but makes absolutely zero sense for you or for me or for many people who visit here. It has to fit your goals otherwise it's counterproductive : )


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Something to really think about
by: Jeri

Hi Monica,

I really need to think about my fitness goals at a deeper level. My goals have been pretty simple over the years: running races, losing my baby weight, maintaining my weight, then healing my knee injury. I know I want to prevent future injuries & offset the imbalances caused by being at a desk job all day. As you suggested, I’m journaling more & it’s helping (although it seems like I never have enough hours in the day for some quiet time with my thoughts).

I have to mention when I first started running again it felt great but sort of anticlimactic. I believe it’s because after depending on running to keep in shape for the past 17 years, I finally realized I didn’t really need it because I was able to keep my fitness level up without it. This was a very liberating revelation. In addition, although I still enjoy running it no longer takes precedent over my other workouts. I felt like I emerged from this injury a little more confident & relaxed as a result because I have more workout options.

Recently I found myself excited about what else my body could really do. That’s when I started searching your site for more challenging workouts & I loved the way my body felt especially after the body weight workouts & do enjoy the Tacfit workouts. I know my problem before was staying on the same workouts for too long & now the opposite is true as I’m trying to work on too many things at once. I just need to focus a little more on what exactly I want to accomplish. I’m excited because I feel like I’m entering into a whole new phase & I'd like to thank you for being there for me.

If I didn’t already mention it, I really like watching you in action with your aerial workouts –you make it look really easy but I know it’s not (just like watching Coach Sonnan).

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what fitness is all about : )
by: Monica

It is exciting! Fitness (movement) is definitely about so much more than looking good, losing weight, being healthy, and excelling in sports.

All that stuff is just part of the big picture which in my opinion is achieving your full potential as a human being.

I think running was definitely more than just a way to stay fit for you but now you see how much more there is out there to explore and conquer and most importantly enjoy. Life's too short to limit yourself to small things like weightloss, fitness, and winning.

If you ever want to read some deep Zen stuff about why humans move, check out Rudolf Laban's work. He spent his entire life studying the psychology of movement.

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