How to Optimise Your Fitness Spending

Don't spend money to gain weight again

Sep 09, 2022

My heart rate based running training is starting to progress.

After a few months of nearly running backwards and being overtaken by geriatrics using walking sticks, I can finally run at a decent pace while keeping my heart rate lower than it was before.

It’s been a long and slow process, but the commitment to lower-intensity training is starting to pay off.

The idea of this training is to spend roughly 80% of training in a zone 2 heart rate, around 70% of the maximum heart rate.

The other 20% of training is spent working near maximal intensity.

The hypothesis is most people spend too much time in between - not high enough to maximise cardiovascular adaptations, but too high to build an aerobic base while still accumulating fatigue.

This was exactly my approach to running - pick a distance and try to run it faster than I ever have. If I made it, great. If I didn’t, just walk the last bit home.

I will be trialling a similar approach to resistance training over the coming months. Resistance training, particularly strength training, is already skewed this way because the heavier work earlier in the session tends to limit what can be done later.

However, there may be benefits to backing off a touch more and avoiding that in-between zone. I really don’t know how it will go, so will report back on the findings towards the end of the year.

If positive, stage two human trials will begin with my clients later in the year.

Stay tuned.

Smarter Spending for Less Gain

I surveyed my email list in 2015 to learn more about people’s fitness and nutrition habits. I’m sure some of you will have heard this story already, and some of you will have taken part in the survey back then!

The association between total spending on fitness and nutrition with results was quite interesting. Over the past 12 months, the average spend was $3000+ for a change in body composition of +1.2 kg.

Most weren’t satisfied with their results, which is understandable for the outcome of paying to gain weight.

This highlights that spending money on fitness and nutrition can make the process easier, but it doesn’t guarantee results.

It’s easy to fall into the trap of thinking if we had more money, we would be in better shape. If we were rich, we would hire a team of private chefs, nutritionists and personal trainers to ensure we stay on track.

While this would make a difference for some people, it’s not a blanket rule. Don’t forget those private chefs can also put together the best comfort food you’ll ever eat, it will be more accessible than ever, and more money doesn’t equate to less stress.

Thankfully, dealing with private chefs is not a challenge most of us will need to overcome, so instead let’s run through some strategies to get the most out of your fitness and nutrition spend over the next year.

Spend On Solutions

You should focus on allocating resources to solutions that remove barriers to better health and fitness. This should include consideration for more than access when it comes to those barriers.

For example, if you want to start strength training and you don’t have the equipment at home, then you need to get a gym membership. A membership to any gym gets you access, but the cheapest option is not always the most cost-effective.

Paying a few more dollars a week for a gym 10-mins closer to home or with an environment you feel more comfortable in will pay off in the long run.

A $20/week membership is $1040 per year.

Go twice per week and it’s $10 per visit.

A $25/week membership is $1300 per year

If it’s closer to home or has a class you love that will get you there three times per week, that works out at $8.33 per visit.

Even if it is more expensive per visit, it’s worth paying for whatever will get the most use.

On the other hand, if you’re planning on doing mostly bodyweight training twice a week and running or cycling on other days, a gym membership might not be needed at all.

You might be better off spending a couple of hundred getting some home workout gear for resistance training and putting the gym savings towards equipment and gear for your other activities.

The same goes for coaches. The value of a coach for most people is adherence, not knowledge.

If you’re hiring a coach because you think they have some secret strategies you haven’t come across, you will probably be disappointed.

Using myself as an example, you can learn pretty much everything I do with clients through these emails and other content I’ve written online. The only benefit of me coaching you is that I can help you implement it.

This is what most people need, but if you’re seeking cutting-edge knowledge or insights, you should seek out a researcher instead of a coach.

Review and Remove

Take an audit of your fitness spending twice a year. Are you using the gym membership and if not, should it be cancelled?

If you’re joining a gym for the first time in a while, I think it’s a good idea to pay the higher rate for a flexible membership (cancel anytime) or join a gym without cancellation fees (they exist).

The gym sales rep will play on your motivation - of course, you’ll use the membership all the time, so it makes sense to take the long-term commitment. However, if the gym doesn’t suit you for any reason, you can be stuck with a membership to a place you don’t want to be.

This can impact your adherence, as well as stop you from changing to a new facility or type of training because you don’t want to be paying double.

I get it. I did my research and signed up for a 12-month membership last year and it was going well. But then the gym changed hands and now I’m counting down the days to move to a new facility.

When taking audit, you have to ask an important question: is it not working or are you not doing it?

If you’re adhering to the plan, but it’s not getting results or is no longer something you want to do, scrap it and find something else.

However, if you’re not sticking to it, you need to ask further questions about why and whether this is likely to change. If you think it will, keep it. If not, find something else (first) and then scrap the current one.

Try Different Things

Everything sounds great when you hear about it for the first time.

Start powerlifting and you will be able to lift a car.

Do pilates and you will look like the instructor.

Start running and you will be one of those annoying people who tells everyone how far they ran before you even woke up.

Whatever it is, we sign up and expect to be decent performers in no time. But some things just aren’t for you.

I should do more pilates to improve mobility and core strength, but it’s just not a form of training I enjoy (probably because I need to do more).

If the gym or class you sign up for isn’t something you want to do, or you do not see results from it, you need to cut your losses and try something else.

Joining a gym isn’t the only way to get strong. You can get some gymnastics rings and do bodyweight training at home.

Running isn’t the only way to get fit, you can cycle, walk, row and elliptical your way to improved fitness.

All exercise should be hard and unpleasant sometimes, but if you’re not enjoying the process or progress, find something else.

Ask Questions If It’s Not Working

The key takeaway is to understand and assess your fitness and nutrition spending regularly to ensure it delivers value. If it’s not, dig deeper to find out what you can do to improve it.

It’s easy to keep throwing funds at fitness and nutrition and many people are surprised at how much they spend beyond the gym membership and maybe a pair of shoes.

The $6 Kombucha twice a week.

$200 on new clothes that will ‘make you get to the gym’ but their effect wanes after two weeks.

$500 for the best fitness watch on the market because if you’re going to do it, go all in (OK, this is me).

If you take the time to reflect periodically, you might be able to save some money in the long run and ensure your money is going to high ROI activities.

Q&A

If there is anything fitness and nutrition related that you are trying to get your head around, post it below or reply to this email and it will go straight to my inbox. All questions are posted without names unless you specify otherwise.

Thank you for taking the time to read this email. The next edition will be in your inbox at 12pm next Friday.