Category Archives: Periodization Training

Healthy Aging – Strength Training Builds More Than Muscles

Strength training will provide significant functional benefits and improvement in overall health and well-being including increased bone, muscle, tendon and ligament strength and toughness and reduced potential for injury

Over 50s – Don’t even think about Insanity or book your appointment at the physios now! Physios love Insanity it generates so much business for them…

Over 35s – Well how active have you been in the last 10 years before you launch into an intensive workout. See articles on the militarisation of fitness here. “The fitness industry has been hijacked by workout zealots”

Comparing modern man to forebears: “They didn’t go 22-23 hours without moving, then bolt off on heat throbbing run for 45 minutes”. Their bodies were strong and tendons and ligaments hardened by constant movement from a range of activities”. Robert Forster

Top Tips To Lose Body Fat In The New Year

Happy New Year! Wishing all users of the 24Fit Workout a Happy and Healthy 2015. Good luck with all of your fitness goals!

Here are some tips for losing body fat in the New Year:

Tips to Lose Body Fat in 2015

Nutrition

1. Min 15g of protein with every meal, personalised to the individual. For example, a male who is 5ft 10″ requires more protein than a female at 5 ft. 4″. Contact us for a protein prescription.

2. Think plant protein on every shopping trip e.g. Quinoa/Almonds. Plant Protein is low in saturated fat, alkaline-forming and easy to digest.

3. Choose Formula 1 Shake for breakfast, a healthy and tasty form of plant protein and also contains complex carbs fibre and nutrients.

4. Focus on balanced nutrition, replace high fat, high calorie, high sugar, low nutrition foods with nutritionally dense foods such as the Formula 1 Nutritional Shake Mix and meal bars. If you don’t maintain good levels of macro and micro nutrients, you may find you are never satisfied after eating, or still lack energy, making you reach for products such as sugary drinks, biscuits or other unhealthy snacks. These foods can cause an energy spike (rise in blood sugar) followed by an energy crash (fall in blood sugar), which leads to further fatigue and hunger. vitamins and minerals play a key role in cell function converting macronutrients into energy. It’s not just about counting calories it’s about balanced nutrition.

5. Skip the empty calories of starchy or sugary food. Avoid processed carbs. They prevent use of fats, spike insulin, and cause inflammation. Don’t eat carbs alone.

6. Find alternative to carb based snacks with those sugar highs and lows. Choose from fruit, protein and vegetable snacks. Eat protein with every snack e.g. 4 almonds with an apple

7. Ideal proportions for balanced main meal? 1/2 vegetable/salad, 1/4 protein, 1/4 carbs

8. 24Fit Nutrition Philosophy: 30% fats, 40% carbs, 30% protein from both foods and supplements

9. Take a break after each course. It takes about 20 minutes for your stomach to communicate to your brain that it has had enough. You’ll enjoy more, and eat less.

10. Focus on low GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels.

11. Use the Herbalife meal replacement programme to reduce your calorie intake say 250-500 calories less than your active metabolic rate. And calorie intake personalised to body composition, gender and activity. To lose weight you need to create a deficit in calories from your active metabolic rate. However, WITHOUT LOSING LEAN MUSCLE. There here are 101 ways to reduce your calorie intake, but many restricted diets may lead to losing muscle. Reduce calories whilst getting many more nutrients than everyday foods ( protein, fibre, vitamins & minerals, complex carbs), the science of meal replacement. Feed the body so its gets everything it needs, its fully nourished, that’s not a low calorie cereal for breakfast and low calorie soup for lunch! Exercise on a restricted diet, can be counterproductive as you lose muscle rather than gain it..

12. The key to sustainable weight loss (as opposed to the “yoyo” weight loss and weight gain of trendy weight loss fads) is a high resting metabolic rate as well as balanced nutrition. Your resting metabolic rate, or the calories you burn throughout every minute of the day, is much more important for weight management than the calories you burn while exercising. One pound of muscle burns about 15 calories, one pound of fat burns 3 calories.

13. Strength training 3 times a week for 30 mins (at gym with equipment, a class with weights, fit camp with own body weight, at home with resistance bands/dumbbells with the 24Fit Workout)

14. Take part in your favourite cardio exercise (dancing, walking, running etc.)

15. Over 35? Step up your strength training. By your mid-30s, most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints.

16. Choose “Periodization Training” (24 Fit Workout) over the “Militarization of Fitness“. Teach your body to burn body fat over time rather than just burn carbs.

17. Use a post workout shake after training which accelerates lean muscle growth, which in turn revs your metabolism and burns more fat, and speeds up recovery. Eating soon after your workout not only speeds the recovery process, it also can prevent you from feeling deeply ravenous and overeating later on. Recovery shake = 10-20 of protein.

Metabolic Analysis

18. Focus on metabolic age and resting metabolic rate rather than weight and BMI. Metabolic age can give you greater insight into your health habits. A metabolic age that is substantially lower than your chronological age means, compared to the average person in your age group, you have more muscle mass, less fat, are probably more active, and therefore can consume more calories.

19. Metabolic testing unlocks the secrets held in the individual physiology of each of our clients and is crucial to our success in helping people of all ages and abilities  reach peak fitness and optimum body weight. Many clients come to us in frustration because they have reduced their calorie intake and increased their training, but are still unable to achieve the body they desire. At this point, they are consuming fewer calories than their body needs for basic systems function, forcing their metabolism to slow to an idle to conserve every calorie consumed. The result is a sluggish metabolism that stores fat instead of burning it for energy. With the information gleaned from this test, we can accurately prescribe for you the quantity of calories you need in order to keep your metabolism revving all day long. The result is less body fat and more energy.

Challenges

20. Pick a Spring Event Goal: Having a specific event to train for like a 5K or a charity bike ride will give you purpose and added motivation to train through the difficult winter months.

21. Utilise Herbalife Challenges: Level 10 Body Transformation Challenge, 5k in 5 weeks, Weight Loss (biggest loser challenge), and 24 Fit Challenge. It takes 90 days to change eating and exercise habits so use the 90 day challenges to help you with motivation.

Education, advice and support

22. Use Wellness Coaching with 24Fit to transition from where you are to where you would like to be: 1.Nutrition 2.Exercise 3.Metabolic Analysis. 4.Challenges, 5. Education, advice and support.

23. Use Herbalife programmes to establish a healthy pattern for yourself a structured eating routine – say, a Formula 1 shake in the morning, a piece of fruit mid-morning, a salad or veggies with protein for lunch(or another shake or meal bar), a protein snack in the afternoon, and a well-balanced dinner. Programmes available:

“Get Lean and Fit”
“Get Ripped”
“Performance Nutrition”

In summary, balanced nutrition, a healthy active lifestyle, tracking results, challenges and a personalised programme to get results. Message us for advice.

Militarization of Fitness v Periodization Training

Stop The Insanity!workout-insanity

Every day we see more extreme “fitness programs” advertised with high-intensity workouts and volumes of work that even my elite athletes would never hold up to.  “What most recreational athletes and fitness buffs don’t realize is that elite athletes spend more than half of their time in the gym on injury prevention, and the rest of the time on performance enhancement. Safe and effective stretching and injury prevention workouts might not be spectacular to watch, but they allow athletes to work harder at their sport and in the gym on performance enhancement.” Robert Forster – Physical Therapist to 42 Olympic Medalists, NBA and Grand Slam Champions and Member of the Governor’s Council on Physical Fitness.

What Jonathan Angelilli in his article  “The Massive Fitness Trend That’s Not Actually Healthy at All”  described as all-out war on the body, what he called the “militarization of fitness — all the boot camps, marine-inspired workouts, extreme workout routines, and general glorification of pain. Even our recovery and regeneration techniques are prioritized by how painful they are.

How Does the Militarization of Fitness Affect Your Workout?

In every way possible. It affects your health, happiness, the sustainability of your program, and your ability to reach your goals.

Do you believe any of the following are true?

No pain, no gain. You have to suffer to get in shape.
More is always more.
Working out is not fun, but it’s an obligation.
If I don’t almost throw up, I’m holding back too much.
You’re only as good as your last workout.
I feel like a loser when I miss a workout.

If you answered yes, then you’re at the “exercise is war” understanding of fitness!

“I spent a decade there, with plenty of joint casualties and war stories to prove it. So I’m not belittling you—I’m just saying that this isn’t the only way to train, and it sure as heck isn’t sustainable”   Jonathan Angelilli

Periodization Training

A better approach, periodization training with the 24Fit Workout, give u more stamina, strength, & an overall greater performance! The basic premise of all well designed exercise programs is the progressive overload principle. Fitness must be “pushed” from below, i.e. starting slow and progressing to harder workouts slowly. 24Fit  builds your fitness up with a stair step series of methodical, progressive challenges and recoveries that strengthen your body and keep brain and brawn fresh.

The calories you burn during workouts are inconsequential to your overall body weight or body fat content! Instead, it is how well you use your exercise time to reprogram your daily physiology that matters.  Take a look at this graphic comparingWhat people think they need to do, to look better, lose fat get in shape”  v What people actually need to do”?

Take a look at the 24 Fit Workout, a 24 week programme with 3 phases. Key advantages:

24-fit-video-485

  • Teach your body to burn body fat over time rather than just burn carbs..
  • Address common vulnerabilities of the human body regardless of age or previous activity level. Make your body more resilient to injury, unlike many “insane workouts” which lead to injuries
  • Periodization training so you need to sequence your training, to develop one aspect of fitness at a time and then use that as a foundation to build the next. And principles which recognise that all exercise is much less effective if rest and recovery periods are not provided.
  • Workout lasts for 30 mins, the time it would take you to drive to the gym and back!. This length of workout is achievable over time. “Motivation is what gets you started. Habit is what keeps you going.” Why strength training 3 times a week for 30 minutes?
  • You will be less likely to quit the 24 Fit Workout once you get started because it follows scientific training principles. The program progresses your fitness naturally, so that you not only keep going, but never want to stop!
  • Improve posture with 24Fit. Standing up straight can improve breathing and digestion. And uses less energy. A good antidote for all those people stuck at their desks all day.
  • Has 3 levels of difficulty so any age, any condition, anyone can build a better body! ( beginner, intermediate and advanced)
  • Clear instruction, it’s like having a PT in the room with you.
  • Includes nutritional advice, which is so important to get results, including what to take around exercise
  • Developed by Robert Forster a PT that has has worked with top athletes such as Pete Sampras, Jackie Joyner Kersee, Florence “Flo-Jo” Joyner, Greg Foster, Allyson Felix, as well as weight management clients looking to burn fat. Thirty years of experience in a set of 13 DVDs!  He learnt from his work with endurance athletes how to burn fat as an energy source, rather than carbs. And hes wriiten a new book called  Healthy Running – Step by Step

Additional sources:

Read article – The Massive Fitness Trend That’s Not Actually Healthy at All

How Does the Militarization of Fitness Affect Your Workout?

Extracts from an interesting article:  “The Massive Fitness Trend That’s Not Actually Healthy at All”

“There is a massive trend in the fitness industry to glorify exercise as an all-out war on the body. I call it the militarization of fitness — all the boot camps, Marine-inspired workouts, ridiculously intense body building routines, and general glorification of pain. Even our recovery and regeneration techniques are prioritized by how painful they are.

How Does the Militarization of Fitness Affect Your Workout?

In every way possible. It affects your health, happiness, the sustainability of your program, and your ability to reach your goals.

Do you believe any of the following are true?

No pain, no gain. You have to suffer to get in shape.
More is always more. Duh.
Working out is not fun, but it’s an obligation.
If I don’t almost throw up, I’m holding back too much.
You’re only as good as your last workout.
I feel like a loser when I miss a workout.

If you answered yes, then you’re at the “exercise is war” understanding of fitness. And that’s fine—if you want to wage war on your body, go ahead. Many of us go through that phase. I spent a decade there, with plenty of joint casualties and war stories to prove it. So I’m not belittling you—I’m just saying that this isn’t the only way to train, and it sure as heck isn’t sustainable. ”

Read article

A better approach, periodization training with the 24Fit Workout, give u more stamina, strength, & an overall greater performance! What recreational athletes and fitness enthusiasts don’t realize is that elite and professional athletes spend half of their workout time in the gym on injury prevention what Robert Forster calls ” Kevlar Trainng”.