For years, I struggled with running—pushing through shin splints and other injuries. Like many, I was told to just “run faster and harder,” which only led to more pain. But when I discovered the MAF180 Method, everything changed. Suddenly, I was running injury-free, enjoying the process, and improving my endurance without the pain I once thought was inevitable. The MAF180 Method, developed by Dr. Phil Maffetone, focuses on training your body to burn fat for fuel rather than carbohydrates. By doing this, you build a stronger aerobic base that allows you to run further, faster, and longer—without injury. Let’s dive into how you can use this method to transform your running! What is the MAF180 Method? The MAF180 Method centers around running at a controlled heart rate that keeps you in your maximum aerobic zone. This means running at a pace where your body is burning fat as its primary fuel source. Over time, this builds endurance, improves efficiency, and prevents injuries. The key here is that you have to run slow to run fast. By staying in this heart rate zone, you're avoiding the stresses and breakdowns that happen when you push yourself into anaerobic zones too often. How to Calculate Your MAF180 Heart Rate To find your target heart rate (HR), follow these steps: 1. Start with the number 180. 2. Subtract your age from 180. For example, if you are 40 years old, you would calculate 180 - 40 = 140 beats per minute (bpm). 3. Make adjustments based on your health and fitness level:Subtract 10 if you're recovering from illness, surgery, or have a major health issue.Subtract 5 if you’ve been injured, are inconsistent in training, or are just getting back into it.No changes if you’ve been training consistently for up to two years without major issues.Add 5 if you’ve been training consistently for more than two years without injuries or setbacks. Your result is your maximum aerobic heart rate—the HR you should not exceed during your runs. This is where your body will efficiently burn fat for fuel and build a solid aerobic base.

"If you want to burn more fuel, you need to build a bigger engine" or more appropriately here, "If you want to burn more fat, you need to build more muscle." Many of you just need a basic starting point to get into the gym and have a quick workout that can still help you gain muscle, and burn fat. This program is that starting point! You'll be able to see progress monthly! This program is designed for hypertrophy using progressive overload and percentage-based training. You’ll max out on Week 1, load progressively over 4 weeks, then retest your 1RM in Week 5, followed by another 4 weeks of progressive loading and a final max-out in Week 10. If followed appropriately with adherence to rest period timeframe these workouts should complete between 30-45 minutes. Tips for Success: - Rest Periods: 60-90 seconds between sets for hypertrophy. - Progressive Overload: Increase the weight progressively while maintaining good form. - Form Focus: Pay close attention to your form to avoid injury and maximize muscle activation. - Nutrition: Ensure you consume enough calories and protein to support muscle growth. Week 1: Max Testing Week (Find 1RM) Note- During Max week, I recommend resting 2 days in between Maxes. Perhaps Do day 1 on Monday and then Day 2 on Thursday. This will allow your central nervous system to recover from the exertion and give you the best chance at your best lift. Day 1: Push Day - Bench Press: Warm up, then work up to 1-rep max (1RM) - Squats: Warm up, then work up to 1RM - Military Press: Warm up, then work up to 1RM - Tricep Extensions/Press: 3 sets of 8-10 reps Day 2: Pull Day - Deadlifts: Warm up, then work up to 1RM - Bent-Over Rows: Warm up, then work up to 1RM - Bicep Curls: 3 sets of 8-10 reps - Calf Raises: 3 sets of 12-15 reps Weeks 2-5: Progressive Loading (Percentages of 1RM) NOTE: I recommend performing each day twice in a given week. For example, Monday Push, Tuesday Pull, Wednesday active recovery (walk/yoga/etc), Thursday Push, Friday Pull, Weekend Rest/active recovery.