The Law of Progressive Overload and the Law of Thermodynamics


If you follow these laws, you will see results.

It will take a different amount of time, depending on the individual who is training.

The following considerations have to be taken into account:

1. What is the balance of the individual like? Can they squat without losing balance?

2. What is the bodyweight strength of the individual like?

3. How motivated to train and eat well is the individual?

4. How nervous/excited/confident is the individual upon stepping into a gym?

5. Does the individual enjoy their food?

6. Does the individual regularly eat the same foods?

7. Does the individual indulge on one particular food more than others?

These are just a few questions that each individual needs to ask themselves, or be asked by a coach, upon taking on a task such as nutrition coaching or a training program.

The Law of Progressive Overload


The law of progressive overload states that in order for a muscle to grow, it must be overloaded with more weight, consistently, over time, during training.

If you start performing biceps curls with 4kg dumbbells, and after 2 weeks you adapt and they become too light, you need to increase the weight, to either 6 or 8kg, otherwise the muscle will not grow.

If you decide to keep the weight at 4kg, you will still work, you will still sweat and burn calories, but your muscle tone won’t change, it will remain how it was after it adapted to 4kg.

This goes for every exercise, and it’s basic science.

The Law of Thermodynamics


The law of thermodynamics states that in order to maintain weight, the calories you consume must be equal to the calories you burn.

This also means that, if you burn more calories than you consume, you will lose weight, and if you burn less calories than you consume, you will gain weight.

Think of it like energy balance.

Now, nobody truly knows what the right balance is for everybody.

We have systems for this, such as BMI (which is still in place even though it is tremendously outdated).

I personally feel, and think, that balance isn’t just about the weight someone is, based on their height, I also believe it comes down to the individual.

Some individuals want to enter a bodybuilding competition, and it actually stresses them out if their body fat is over 10%. They feel much more at ease if their body fat is low enough, who’s to say they are unbalanced?

At the end of the day, if it feels good to them, then we should let them go ahead.

There are, however, moments where the individual may be in extreme self denial. What if the individual is anorexic and they are convinced they are fine?

Well, I think we just need to look at their health markers really, are they at risk of diabetes, osteoporosis, a heart attack etc.


Luckings Farm, Magpie Lane, Coleshill, HP7 0LS



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