I received this email this morning from a an old trainer from AZ and thought you might be interested in reading it...Hey Siobhan,
I hope you're having a great week so far. I wanted to pass this on to you and your clients. To lose weight you have to work out at least 5 hours a week! In the past, I've made reference to a study that was conducted which tracked 200 women over a 24 month period. Bottom line....the ones who exercised a minimum of five weekly hours were able to MAINTAIN their weight and or KEPT LOSING. The others GAINED weight!! Exspecially over the Holidays!
Exercise and nutrition go hand in hand. If you're eating isn't up to par, then you've got some work to do. If your only exercise is 3 x week, it's simply not enough unless you're absolutely spot on with your nutrition. If you really want to lose the maximum fat loss you have to eat healthy and workout at least 5 times a week. ~Eric
So...If you have just signed up for the Circuit Training or you have been in it for a while and just have not got the nutrition part down...use those sample meal plans as your guide you will lose weight! If you don't want to follow that samples at least follow the RULES!
Here are 3 Keys to Getting Leaner from author Mike Geary of TruthAboutAbs.com...
1. Focus at least 90% of your workout time on high intensity combinations of full body multi-joint exercises such as variations of dead lifts, squats, lunges, clean & presses, pull ups, push ups, dips, bench presses, overhead presses, and upper body rows and pulls. The other 10% or LESS of your workout time can be directed towards some abs training.
2. Focus your "cardio" efforts on shorter duration variable intensity interval training, wind sprints, hill sprints, stair sprints, jump rope, and other higher intensity (and variable intensity) forms of training instead of relying on long duration, steady-pace boring traditional cardio.
3. With your diet, don't try to be too restrictive on certain macronutrients or go too low on overall calories as this can lead to muscle loss and reduced metabolic rate. Instead, feed your body what it needs to perform optimally and build/maintain lean muscle mass...lots of whole unprocessed foods such as nuts, fruits, veggies, seeds, eggs, organic meats, etc. Try to maintain a reasonable balance of protein, carbs, and fat instead of trying to go too low or high on any one macronutrient. Some of the most important aspects of a diet that creates a lean body are getting enough quality fiber, protein, and healthy fat intake at most of your meals, and limiting foods such as refined starches, refined sugars, hydrogenated oils (trans fats), and excessive alcohol.
GREAT! It sounds like the program you are already in (BICT) or thinking about joining (we are full for October but we are taking new clients for November/December)! Now you have to commit to doing this and you will see maximum results! Holiday season is right around the corner! Don't wait until after the holiday to get healthy! Do it now--holiday pounds are going to start to creeping up on you and it will be even harder to lose come January! So take a proactive approach and get into your fitness "groove" before the holiday fat cells start getting out of hand!
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