| So where to begin? Since two thirds of | | | | That is why I recommend cardio after the |
| the population is overweight let's | | | | resistance workout. Don't make sessions |
| address the foundations and keys to fat | | | | longer than an hour so you decrease the |
| loss. | | | | risk of using the muscles as fuel. |
| Now before I get into the nuts and bolts | | | | Here's an example plan - 5 min warm-up, |
| of nutrition and training principles it | | | | 40 min resistance workout, 10 min cardio |
| is essential we discuss the mental | | | | (65-85% intensity), then 5 min cool down |
| approach. | | | | and stretch. |
| I am continually in contact with people | | | | The third part is nutrition and life |
| who self-sabotage themselves. They just | | | | style. Often the most misunderstood and |
| don't believe deep down it's possible to | | | | neglected. Here are some basic initial |
| change. The 'hope' that brings them to | | | | steps: |
| the point of "maybe I could achieve this | | | | 1. Eat every 3 to 4 hours. This will |
| goal?" is very fragile. | | | | increase your metabolism and keep your |
| And unless an absolute belief and vision | | | | blood sugar levels steady. If you eat |
| is there combined with an early feeling | | | | regularly your body thinks "hey, I don't |
| of achievement and progress, the dream | | | | need to store as much of this food as |
| can and generally will quickly fade and | | | | body fat, because I am getting this |
| the desire to make those better choices | | | | regularly". |
| becomes progressively harder. | | | | 2. Eat a source of protein at every |
| Brian Tracy, one of the most highly | | | | meal. Our body requires all three |
| regarded motivators, says in his book | | | | macronutrients (carbs, proteins and |
| 'Maximum Achievement' that he has found | | | | fats) to function. |
| the common link between high achievers. | | | | 3. Reduce processed food, particularly |
| All have taken the time to sit down and | | | | the three evil whites: white flour, |
| create a clear blueprint for themselves | | | | white sugar and white salt. |
| and their future. | | | | 4. Rotate your foods. Eat from a variety |
| This advice is hardly new and should | | | | of foods to get maximum nutrients and |
| seem like common sense, but it's rarely | | | | reduce toxicity levels - particularly |
| done. There is incredible power to goal | | | | with meat. |
| setting and strategic planning. | | | | 5. Try to get to bed before 10.30pm as |
| Tracy goes on to say that happiness is | | | | lack of sleep and rest will place a |
| the "progressive achievement of a worthy | | | | stress on the body and when the body is |
| ideal or goal". | | | | stress it protects itself and one way is |
| At the end of this article I have | | | | to release hormones to store fat. |
| included an exercise that I thoroughly | | | | 6. Drink plenty of good quality water, |
| recommend you try and invest in to help | | | | at least 2 litres per day. Fruit juice |
| clarify your goals and create the desire | | | | doesn't count as it's full of sugar. |
| necessary to achieve them. | | | | As mentioned at the beginning of this |
| So let's now focus on some basic | | | | article I have included an exercise to |
| principles to get you on the right track | | | | help create your goals and give you a |
| quickly. As I know once you start | | | | roadmap. |
| getting results staying on that path is | | | | Please try the following: |
| easier. | | | | Find a quiet place to close your eyes |
| Success comes from a synergy: the need | | | | and think about your current health now, |
| for muscle, cardio in moderation and | | | | think about how it feels waking up in |
| good nutrition and lifestyle. | | | | the morning, think about what you see in |
| Let me elaborate, starting with the need | | | | the mirror, about how you would feel |
| for muscle. Muscle is an active tissue | | | | after you went for a jog around the park |
| and needs fuel. It's your friend if you | | | | for 5 minutes, now project that over a |
| want to loose body fat by increasing | | | | year, then 5 years, then 20. What do you |
| your metabolism (the rate your body | | | | see, hear and feel at each stage and |
| burns fuel). | | | | what are you able to do. What is your |
| So here comes our first road block - | | | | quality of life? |
| mostly from girls - "but I don't want to | | | | Now take another look at some of the |
| be big and muscle bound" you say. | | | | strategies towards health and fitness |
| 1. It's very difficult for most women to | | | | outlined, the 'how' we can do this. |
| bulk up as testosterone is a big helper. | | | | These initial steps are powerful |
| 2. If you are in the minority and prone | | | | stepping stones. Again close your eyes |
| to quick muscle gain then there are | | | | and think what would you like to see in |
| various strategies to combat this (e.g. | | | | that mirror, how would it feel to wake |
| cardio after the resistence session as | | | | up energised in the morning, and what |
| recommend below or circuit training). | | | | would it feel to have a lasting energy |
| 3. After the age of approx. 30 muscles | | | | throughout the day - what could you |
| begin to atrophy (diminish) so weight | | | | achieve? |
| training is essential to maintain | | | | Now put pen to paper and write down your |
| metabolism levels. | | | | ultimate health and fitness goals. Stick |
| The second key is moderate amounts of | | | | them somewhere where you can see them |
| cardio. Overdoing it can lead to a | | | | everyday, and now let's begin the |
| decrease in fat burning potential. | | | | journey towards health, vitality and the |
| A survey conducted several years ago | | | | body of your dreams together. Once you |
| revealed that aerobic instructors are on | | | | have written your goals down, it is much |
| average 20 % body fat, while body pump | | | | harder to sabotage yourself! |
| (using resistence weights) instructors | | | | The aim of this month is to create |
| were below 15 %. Why? It goes back to | | | | simple and achievable habits. |
| the need for muscle. | | | | The final point is I challenge you to |
| Overdoing cardio may result in your body | | | | being bold and begin now, not tomorrow, |
| using the muscles as a fuel source if | | | | after the holiday, or when you feel |
| there are inadequate reserves. | | | | ready. |
| Decreasing your lean muscle tissue then | | | | The journey of 1000 miles begins with 1 |
| leads to a decrease in fat burners. | | | | step. |
| Cardio is important as it allows | | | | Your 3d Coach |
| nutrients to be transported to the cells | | | | Craig Burton |
| via the bloodstream. When fat is | | | | References |
| released from storage centres (adipose | | | | 1. Chek, P., How to Eat, Move and Be |
| cells) it travels through the | | | | Healthy, 2004, C.H.E.K. Institute |
| bloodstream to be burned. | | | | 2. Tracey, B. |