Tag Archives: exercise

Take The 24 Fit Challenge

The typical scenario is you joined a Health Club, Leisure Centre or Gym and were given an exercise program, but without any guidance on nutrition or the way nutrition works in harmony with exercise? So, normally within 6 – 8 weeks you feel despondent because you are not getting the results you expected? This is why 80% of memberships get cancelled or frozen.

There are 3 key elements to the 24Fit Challenge:

1. Good nutrition, with a personalised programme.
2. Exercise programme(strength training as well as cardio) for 24 weeks.
3. Track results, ideally using body composition testing.  An essential part of a weight-loss program involves noticing your progress which will keep you motivated and on track.

1. Good Nutrition – Ask any fitness pro or nutrition expert and you will hear weight loss is comprised of about 80% diet and 20% exercise. For fitness 50%/50%. The Herbalife programme provide all the nutrition your body needs on a daily basis for less calories, so your energy improves as your weight and inches go down.  The programmes help you to gradually change eating habits, though getting into the routine of eating 3 times a day( or every 3 hours if working out), getting protein(plant and animal protein) into every meal and, finding alternatives for carbohydrate based snacks.

2. Exercise -” Many people say that, as they age, they eat and exercise the same amount but still gain weight. One of the main causes of this is loss of muscle mass. The more muscle mass you have, the more calories you burn. Strength training preserves and even increases muscle mass, keeping metabolism at a high level. Genetically, women have less muscle than men, and as a woman ages, the preservation of lean muscle becomes vital”.  Tom Holland, Exercise physiologist.  Hit a weight plateau? Step up your strength training. It builds muscle & increases your metabolic rate. The 24 Fit Workout includes flexibility and posture exercises as well as cardio and strength training workouts. To help preserve muscle mass, aim for at least 20 grams of protein at very meal. Have you had your shake after your workout?! “Important! Don’t skip your protein shake after you exercise and think that you’ll save calories! A protein shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat.

3. Tracking Results –  Ask most gyms, leisure centres or health clubs what results they get for their clients? And you will normally get a blank expression. Are they scared of what they will find? An essential part of a weight-loss program involves noticing your progress.  Yes you can step on the bathroom scales but they don’t take into account your body’s composition. This is what your body is made up of, how much fat you have relative to lean tissue. By figuring out your body fat percentage you can get a better look at how your body is composed and how “healthy” you are and what progress you are making. Motivation is key to success so when you see impressive improvements you will keep going!  Reductions in body fat% & visceral fat%, along with increased muscle mass, (remember, healthy lean muscle burns calories) you will also see things like a reduction in your metabolic age.

More details on the 24 Fit Challenge

 

Is Your Workout Cardio Only?

Cardio exercise can include activities like walking, running, aerobics, cycling, swimming, dancing and workout DVDs. Cardio workouts strengthens the heart and lungs, increases endurance and burns calories which helps you lose weight.

Strength training is another form of exercise that works the body in a different way than cardio. With strength training, you lift weights (dumbbells, barbells, resistance bands, machines, etc.) to strengthen the muscles, bones and connective tissue. Strength training is just as important for weight loss as cardio. Through strength training, you build lean muscle tissue which raises metabolism and reduces body fat as long as you’re also watching your calorie intake.   Adding even a few pounds of muscle will increase the number of calories your body burns each and every day.

Tom Holland ” Many people complain that, as they age, they eat and exercise the same amount but still gain weight. One of the main causes of this is loss of muscle mass. The more muscle mass you have, the more calories you burn. Strength training preserves and even increases muscle mass, keeping metabolism at a high level. Genetically, women have less muscle than men, and as a woman ages, the preservation of lean muscle becomes vital”

Why Strength Training Works

For light exercise, your metabolism may be elevated for just a few minutes after exercise, but for more intense activities, like weight training for instance, your metabolism may be elevated for up to 36 hours after your workout. When you perform strength training, you’re burning additional calories for a much longer period of time than if you merely do cardio exercise.

Muscles are like ” far furnaces” they burn calories…

Focusing only on cardio and skipping strength training could actually make it harder for you to lose weight. In fact, you may even gain weight – especially if your cardio workouts exceed 45 minutes. If you do cardio too long, your body consumes muscle for energy. For most people, that “too long” mark is at about 45 minutes. Done over and over again, day after day, this excess cardio could have a substantial impact on your body – and the muscle loss could decrease your metabolism and result in weight gain.

If you working out at the gym and have 60 minutes of gym time, here’s a recommendation of a client looking to lose weight:

25 minutes of cardio (5 minutes of warming up, 15 minutes of intervals, 5 minutes of cooling down)
30 minutes of strength training
5 minutes of post-workout stretching

If you are working out at home for 30 mins a day, then alternate between strength training and cardio work outs, in the time it takes to drive to the gym!

An effective fat loss program like 24Fit, will include regular strength training and cardio workouts, which are done on seperate days. Another important component is, of course, eating a healthy diet as well. Ask any fitness pro or nutrition expert and you will hear that diet is typically about 80% responsible when it comes to  losing weight, with exercise contributing 20%. By implementing all three components, you can maximize your weight loss and your health.

Post Exercise Shake

Have you had your shake after your’e exercise or dance class?! “Important! Don’t skip your protein shake after you exercise and think that you’ll save calories! A protein shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat. Ideally aim for at least 20g of protein that includes Leucine (an amino acid that boosts muscle growth – found in Herbalife 24’s REBUILD range!” . Or if your using the existing range, then a combination of Formula 1 and 3. The optimum time for taking the shake is within 30 mins of exercise. Also avoids you eating something unhealthy as you are starving hungry! What many clients do, is to have a sip of their shake before the workout( getting some fuel in the engine), then the remainder of the shake afterwards.