Trainers call it "GPO," physiologists know it as "Gradual Progressive Overload," and personal training clients know it as the key to their results. This principle is one that embodies just about every aspect of exercising and eating for a specific positive outcome. Perhaps the best thing about incorporating the GPO principle into your routine is that to some extent you may already be doing it. However, being conscious of it is the key!

Bodies Adapt

We know that in order to change the body we must apply some kind of stress or force to it. The hard fact is that the body, when placed under a stressor must adapt to that stressor, improve, get better, or succumb to that stressor and die. That may sound a bit shocking, but it's true. The GPO principle tells us that if we gradually progress the load we place on our bodies, it will work to adapt to that load. If we lift more weight, we get stronger. If we eat more calories, we get bigger. If we run farther we gain endurance. The GPO principle is relatively simple. Maximizing its effectiveness is not.

Maximize GPO

Maximizing the effectiveness of GPO is something that requires attention and determination. You must be able to:

• Determine what your desired outcome is. What's your goal?
• Honestly assess your current status regarding that goal.
• Develop a plan to achieve that goal.
• Monitor and track the amount of overload you apply to the body.

Train Correctly

Once you have determined these four things, you can begin training in a manner that supports your goal. Many people have a goal but exercise in a manner that does not support the attainment of the goal. Using GPO, you can send your body a specific, clear message about the type of change you want it to make. Once you send the body that message, you gradually progress the frequency and intensity of that message to keep the body moving in the direction you desire.

Lose Weight, Gain Muscle

For example, if you want to lose 15 lbs. of body fat and gain 5 lbs. of lean muscle, there are a couple basic things you need to do. You need to reduce the intake of foods that promote fat gain and increase foods that support a lean, toned body. You will also need to exercise to increase your muscular strength and stamina so you can workout harder and with more intensity. These changes will tell the body to adapt to this GPO by letting go of its unwanted pounds and by building lean muscle. As your body adapts, it will inevitably reach a plateau in which case you must then apply a stronger GPO to the body to keep it moving toward your goal.

Apply the Gradual Progressive Overload principle to your exercise and eating plan and you will see and feel the results you have been wanting for so long. Give it a shot! Keep track of where you are, gradually increase the positive stressors you place on the body and watch it adapt in ways you never dreamed possible.