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