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