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Not sure where to
start, how to get the best results?
Step by Step Advice
Getting the best results
from the gym is more than all the hours you spend
training, your mental concentration or the effort on improving
your technique.
For example if you are taking exercise on an
empty fuel tank, or one containing the wrong fuel, you can end up
feeling tired all the time, have problems concentrating, shorten your
stamina and endurance or take longer to recover.
Especially if you want to lose weight (or get a nicer shape) then the
key is to follow the right plan, and trying to avoid
two most common mistakes
Mistake 1 - Not doing the Right Exercise
Many people when they want to lose weight focus purely on aerobic exercise
- the most common activities being jogging, swimming and cycling.
If you really enjoy jogging, etc then it is a great way to burn calories -
but do realise that it has been proven that you will burn more
fat if you can exercise a longer time at a lower heart rate
than if you exhaust yourself at a higher heart rate for a shorter period
of time.
Select a rate at which you get a comfortable
degree of exercise and feel warm and sweaty towards the end of your
aerobic workout. At the right rate this exercise should be something
pleasant you would want to do again. |
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Today's Success
Example
In just 37 days
L ost
20 pounds and 18 inches
For Details see below
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Use resistance training
for maximum results !
But if you want to get faster results then working with
weights or resistance equipment will be
critical in your efforts to raise metabolism
through exercise.
The higher your resting metabolic rate (the
amount of calories you burn during the day) the quicker you will lose
weight.
Which is why the biggest mistake is not
working with weights
to build muscle.
So, why are muscles so
important?
One pound of muscle burns 14 calories per
day at rest (even if you are lying in bed), hence building muscle is the
best way to raise your
metabolism just
a 10 lb increase in your muscle mass means you burn another 140
calories per day (without doing anything).....
As a result you will lose 1/3 pound more per
week eating the same amount of food, or you can eat an additional 140
calories per day.
What weights should you
work with?
If you want to avoid bulky muscles (and
don't want to look like Arnold Schwarzenegger) then follow a circuit
training regime moving from one exercise to another with little rest in
between. Very important to do more repetitions at lighter weights
How often?
Try to do exercise daily. Ideally try
to achieve 1 hour of exercise per day, for example 20 minutes of aerobic
and 40 minutes of weights.
Example 1 - Jerry
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Jerry always exercised regularly
and
thought that was enough to stay healthy, but he was a physical
wreck.
Jerry remembers "Was I wrong! All the while I was
working out, I was eating unhealthy foods and the pounds piled
on. My weight gain caused me to develop sleep apnea, and I found
myself unable to control not only my weight, but my blood
pressure, cholesterol and triglycerides."
Going on a low fat diet didn't make any
difference. In fact, he eventually had to get on medication.
Fortunately, he was introduced to the ThermojeticsŪ
Weight-Management Program and things began to change for the
better.
"In just 37 days on the products, I lost
20 pounds and 18 inches.
And the best news was my health
dramatically improved."
Even his doctor approved, telling him
"Keep doing whatever you're doing!"
He no longer has to take cholesterol medication, sleep apnea is
a thing of the past and he has energy to spare!
Jerry B.
Results ? Lost 35 lbs,
20 lbs and 18 inches in the 1st 37 days
Further information on
the products he used
click here
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Mistake 2 - Following the wrong diet plan
What you eat, and when you
eat, is as important as your exercise
If you don't change your diet then you
simply won't get the best results in the gym.
Your "diet" plan should provide all the balanced nutrition your body needs on a
daily basis.
It is important to have a plan where:
without sacrificing important nutrients like
protein, potassium and iron.
Linked to this you need a plan where your
reduce your calorie intake while at the same time maintaining (or
boosting) your energy levels. (have you noticed how gyms are always
busier at the beginning of the week?)
3 key items for better
results
1. Don't cut
back to much
The starting point to your plan is find
out your resting metabolic rate (RMR). This is the number of
calories you burn at rest during a 24-hour period doing work, exercise,
etc.
By eating 500 calories less than your RMR
daily, you will lose one pound of excess weight per week. However it is
not as simple as cutting back on calories
- you also need to eat
the right food and right amount to keep your energy levels up, and ideally 'metabolic'
boosting foods to further increase your results.
2. Your Protein intake
The second item is know how much
protein you need to eat each day to help your muscles, prevent
hunger between meals and rebuild your body after training.
Again it is very important to know how
much protein you need to take, and this will vary from person to person.
3. Don't skip meals
In most cases just eating three regular
meals per day will be enough.
But if you find you are getting
tired during training, or just not getting the results you hoped, then
you need to adjust this by either adding supplements or changing
what you eat.
How can we help ?
We specialise in providing one to one advice, help and support.
Either follow the links at the bottom of this page for more information,
or the easiest way to get started is to visit our main product site (
click
here
) and get a free recommendation.
All you do is simply fill in the questionnaire and we will email you with
our advice.
Alternatively why not consider our most popular plan ...
The sports diet plan
Especially designed to help you get the maximum
possible weight loss results when training in the gym or taking exercise, very easy to follow
and guaranteed to help you get results.
Available from our online order site :
Herbalife
Sports Diet Plan
More information
Sports
Nutrition Products
5 step sports nutrition plan
Copyright note
- please note that all the copy on this site is the legal
ownership of the Cambridge Weight Gain Centre. We will take all
legal action necessary if we find an unauthorised use of the material
on other sites, mail shots, newsletter or any other means.
Copyright
2004
exercise diet plan
