Three (3) Steps to Successful Body Composition Change
The SECRET to a lean and toned body is SIMPLE.
1. Eat “Clean” 80-90% of the Time
2. Train 5 Days per Week using a Combination of Strength & Conditioning Activities
3. Recover Adequately
What is Clean Eating?
You’ll get varying opinions depending on who you ask, however, you will always find some major consistencies. Guess what…the important stuff is in the overlap; ignore the outliers. In my opinion…”clean eating” simply refers to the consistent consumption of “real food” including:
• an abundance of vegetables and fruits,
• moderate amounts of lean proteins from beef, chicken, fish, and legumes
• a moderate amount of fat from fish, grass-fed beef, nuts, and oils,
• a small amount of non-or minimally processed starches like potatoes and rice, and
• limited amounts of dairy (if tolerated)
Don’t get too caught up in debates…organic or not, gluten-free, etc. It’s important that you start eating “real food”. Get out of the aisles in the grocery store. There is only a few things you ever “need” from the aisles (i.e. tea/coffee, oils, herbs, etc.).
The MOST important factor in success is adhering to a “clean eating” strategy 80-90% of the time. This means that you don’t have to be perfect, but you also can’t have dessert every meal or even every day if you want to achieve dramatic change. You also must accept that “10-20%” of flexibility does not come without a concern for completely smashing through your calorie limits on a weekend binge. Success does not come without some sacrifice!
DO THIS NOW…
• Write down 3 things you are 80-90% confident that you can implement immediately to “clean up” your diet. What can you eliminate? What can you add to increase the value?
Train SMART and HARD to Get LEAN
You have basically three forms of Exercise Training that all facilitate Fat Loss, in order of importance.
1. Strength Training
2. High Intensity Interval Training (HIIT) or Super Maximal Interval Training (SMIT)
3. Steady State or Aerobic Interval Training
Choosing the right combination of these three Training Methods is essential to expediting results.
Research suggests that Strength Training is our best Fat Loss tool. Why? Because unlike the other two it provides us with additional benefits. First, it burns the same amount of calories per minute as the other two. Second, we continue to burn calories at an accelerated rate for up to 72 hours following intense Strength Exercise. Third, it helps us build muscle which ultimately raises your Basal Metabolic Rate and you become a fat burning machine at rest.
HIIT and SMIT rank second because we get an increase in post-exercise calorie expenditure similar to strength exercise. The issue with integrating HIIT and SMIT is safety, b/c they have the highest risk for injury. If you’re a beginner, or if you have an injury history you MUST be smart in selecting the appropriate progression and in selecting the best activity for you.
Select from low impact joint-sparing activities (i.e. cycling, step mill, Versa Climber, swimming, uphill treadmill walking) in order to achieve the effort-level needed for this type of training. Our Group Training “Conditioning” Workouts are designed based on these principles as are the White Board Workouts. We also make an effort to keep the exercises simple so that you can train faster with lower risk for joint stress.
Steady State Aerobic Training and/or Aerobic Interval Training are both helpful in burning extra calories, and are essential to a well-rounded Fat Loss program, but b/c they are less efficient we integrate this form of exercise after we’ve maximized the first two each week. Steady State Aerobic Exercise may provide it’s best benefits in aiding recovery from more intense training.
For BEST results if your goal is FAT LOSS we recommend:
• Strength Training TWO (2) to THREE (3) times per week
• HIIT or SMIT ONE (1) or TWO (2) times per week
• Steady State or Aerobic Interval Training ONE (1) or TWO (2) times per week
DO THIS NOW…
• Write out your Training Plan for the coming week. If you’re training on your own, what do your interval workouts look like? Look at the Group Training Schedule to make sure you’re getting in your 2 Strength Workouts?
Without sufficient rest and recuperation it’s impossible to optimize fat loss and lean muscle gains. As is often misunderstood, your results actually occur between Training Sessions, not within. It’s the time you allow for re-building your muscles and cardio-respiratory system that results in your consistent ability to handle more work and greater intensities. Recovery consists of:
• Restfully sleeping 7 to 9 hours consistently
• Strategically taking 15-30 minute naps daily
• Regular meditation or other Stress Management techniques
• Supportive Nutrition
Sleep is responsible for regulating our hormones and facilitating the physical recovery from training. Although some people may only need 5-6 hours for mental recovery, physiological research shows that we ALL need at least 7 hours for adequate physical recuperation. You might think you’re getting enough sleep, but you’re probably not. Naps can help make up the difference, but there is likely more of a mental advantage to napping than physical.
Stress can interfere with fat loss by causing fight or flight hormones to stay elevated. Chronic elevation of these chemicals can cause your body to resist fat loss efforts.
And…it all comes back to Nutrition…Make sure that you’re providing your body an adequate amount of the nutrients your body needs to rebuild itself.
Do This Now…
• Get 15-minutes more sleep every night this week. Don’t make excuses! Go to be 15-minutes earlier. Get your spouse to help wash the dishes or fold the laundry. Shut off the TV.
At this point, science has provided a good understanding of how to effectively changing body composition (i.e. losing body fat and gaining muscle) resulting in the lean and toned body that everyone is seeking. Unfortunately, although the outline is simple…the CONSISTENT application of these techniques can be a major undertaking.
If you’re ready to take on the challenge, we’re here to help!