Week 8: Permanent Weight Loss pt 2
Week 8: Permanent Weight Loss, part 2
GOALS
What are your fitness goals?
Body Shaping / Weight Management / Muscular Strength / Improve Health / Exercise Adherence / Improve Lifestyle / Improve Diet / Improve Self-Image / Aerobic Improvement / Psychological Health / Meet Social Needs
NUTRITION
Cut saturated fats & simple carbohydrates as much as possible. Research what types of food this is.
Keep some unsaturated fats, sodium, and complex carbohydrates
***
FITT training principle: Frequency, Intensity, Time, Type
[using my own Strength Target example]
Frequency:
~ 3 gym sessions a week.
Intensity:
~ full intensity, choosing weight amounts that allow you to barely complete 3 sets. Get 7-8 hours of sleep, this is when hormonal muscle growth occurs!
Time:
~ No more than an hour of anaerobic (strength) training, plus 20-30 minutes aerobics, plus shower. Maybe 2 hours total at the gym.
Type:
~ CARDIO: 20-30 minutes, STRENGTH: target all muscle groups, 3 sets, 5-10 reps each (I’m doing 5). Rest 1-2 min between sets. Work to exhaustion. Time to discover new muscles to get sore. Also, just be as smooth as possible on the machines, don’t use explosive moves or cheat with body weight.
***
This week’s Fitness:
~ Write out your complete schedule for the week. Pencil in your (increased?) gym sessions and commit to them!
~ Know your fitness Goals and Target: Strength, Endurance or Bulk. Follow the FITT training schedule for yours. (If you need training info, email me, no charge).
~ Cut saturated fats & simple carbohydrates as much as possible.
~ Try to schedule 3 meals and 2 between-meal snacks per day. Eat your biggest meal 2 hours before the gym session. Try to stop eating after dinner. (The biggest meal should be before training, not an inactive period).
~ List the meals you usually eat. Are any of these foods on the saturated fat / simple carbohydrate lists? Replace them, perhaps with veggies.
~ Consider consulting a trainer to help you find your target BMI and optimal weight for your fitness goals. They can also give you tips for optimal usage of gym equipment.
An ISSA-certified fitness trainer can help you lose weight using the Zig Zag method. This is a method of targeting ideal weight for your body type & age, and alternating calorie-cutting (resting days) with calorie-increase (training days). It’s scientific and careful calorie-management. Later I’ll examine it more closely. In order to do it we use a special formula, with some specific information such as BMI. A trainer can help to understand our target weight and exactly what to eat and how to effectively mix diet with training. Starvation won’t work! And of course I’m happy to help you with any questions.
How’s the fast food these days? It’s just not as appetizing anymore, is it!
You’re doing fantastic! You’ve got strength, guidance, perseverance, faith and CHANGE!~
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Duration : 0:9:57
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