Wonder Woman Fitness

Posts Tagged ‘fat loss

Train with me

I need you!!!!

 

Train with me

Train with me

Do you think your training is going well?  Is it pushing you hard enough?  Want to try something different?  Ok then, I need you to read this and to do this.  I am basically trying to get you moving by giving you a training session a month to try and stick to.  They will be based on weights, intervals, pyramids etc all sound scary but all fun with a wee bit of hard work thrown in.  I will also give a 3 day ‘diet’ to have a look at and to follow, not for the whole month though just a max of 5 days to help with your training.  The idea of this is to show you different ways of training and to see how I train.  I will be giving beginner, intermediate and advanced options so all abilities can do this.  Give it a go what do you have to lose?  If done right the only thing you will lose is a couple of pounds or more.  Keep active………….

Session 1: Intervals

This is ideally suited to the treadmill as you will work harder, but it can be performed on the bike, rower or X Trainer.  All I will say is each session is 20 minutes in total so you should be pretty tired at the end of the session even if you are a beginner.  Also it can be performed outside if you have a hate or a fear of treadmills just make sure you have a stop watch.  Do the interval sessions at least 3-4 times per week.  If you are following a weight program do that alongside this, actually I highly recommend that you do follow one.  Remember to have your rest days to recover.  The next session will be weights based so it will work with this one nicely.

The beginners session:

Time  
2 minutes Brisk walk
30 seconds Jog
90 seconds Brisk walk
45 seconds Jog
90 seconds Brisk walk
60 seconds Jog
90 seconds Brisk walk
90  seconds Jog
90 seconds Brisk walk
90 seconds Jog
90 seconds Brisk walk
60 seconds Jog
90 seconds Brisk walk
45 seconds Jog
90 seconds Brisk walk
30 seconds Jog

The Intermediate session:

Time  
60 seconds Jog
90 seconds Run
60 seconds Jog
120 seconds Run
60 seconds Jog
90 seconds Run
60 seconds Jog
120 seconds Run
60 seconds Jog
90 seconds Run
60 seconds Jog
120 seconds Run
60 seconds Jog
90 seconds Run
60 seconds Jog

 

The advanced session: (To be completed with an incline of 2-4%)

Time  
60 seconds Run
30 seconds Sprint
60 seconds Run
45 seconds Sprint
60 seconds Run
60 seconds Sprint
60 seconds Run
45 seconds Sprint
60 seconds Run
30 seconds Sprint

Repeat this session twice if you dare!!!!!

Diet:

Try this for 3-5 days.  It has limited stodgy carbs so if you are used to them you will find it hard but keep with it.

Meal Food
Breakfast 2 scrambled eggs

Ham

Handful of spinach

Snack Low fat hummus

Celery and carrot batons

Lunch Ham and avocado salad

Salad leaves, spinach, tomatoes, cucumber, ½ avocado and ham

Snack Cooked Chicken

Mixed seeds

Dinner Lean meat (chicken, fish, pork, turkey, steak)Roasted vegetables
Snack Small amount of low fat cottage cheese

Secrets to Weight loss Is there such a thing? With so many diet plans out there surely some of them have to be right, right? Well to be honest most of the diets are out there are money making schemes and make money they do. In America it was estimated that the weight loss industry would make around $68 billion in 2010, through meal replacements, diet pills, diet plans and programs etc and not to mention the amount people spend on gym memberships they never use or home fitness equipment (don’t get me started on that). So how do we lose weight, burn fat and more importantly keep it off and keep active?

I have put together some simple guidelines that I think may help you. If I am honest it is not rocket science it’s about balance and knowing what to do, I am sure I will not tell you anything new but I may be able to iron out some issues.

life, exercise and diet balance

Its all about finding a balance

As the picture states its all about the right balance, from exercise to the food you consume. I have read a lot of diets and fitness plans over the years like most of us have. Read my 6 guidelines and see where the results take you.

• Smaller more frequent meals: Sometimes having 3 main meals (i.e. breakfast, lunch and dinner) can make you feel very full and sluggish. Smaller more frequent meals, every 2-3 hrs, can help maintain more stable blood sugar levels. This is one of the advantages I feel with smaller more frequent meals is that I feel I have more energy and not as sleepy (which is amazing for me). Smaller more frequent meals can help you control your weight because you may be less hungry and less likely to over eat at the next meal. Example of a typical day with smaller more frequent meals: 7 am 1 or 2 poached egg on toast, 10 am snack hummus with some raw veg, 12 noon ham and avocado salad, 3pm snack 3 oatcakes and cooked chicken, 6pm dinner lean meat served with vegetables and some brown rice.

• Cut out refined carbohydrates: There are two types of carbohydrates, the good ones and the bad ones. Refined carbohydrates are the ‘bad’ ones. The body processes this very quickly and causes a high rise in sugar levels like a high followed by a crash. Refined carbs are: In any beverage containing sugar or refined sugar including sweetened fruit juices, beer, wine (Boo!!), soft drinks and sweet tea or coffee. In Fruit, so be careful with it. Stick to berries if you are going to have fruit. Also be careful with tinned fruit as they usually contain sugar if they are covered in syrup also try and pick the tinned fruit with natural juice. Be careful with your grains and opt for the wholemeal or wholegrain version if you can. Stay away from white flour versions of things like your bagels, bread, muffins etc. White flour foods will leave you feeling bloated and heavy and possibly uncomfortable!! High sugar tasty snacks are always tempting but I don’t think I need to tell you that cakes and chocolate and all the tasty treats are not that good for you so limit yourself or if your will power is great get rid of them altogether. Just remember this, that refined carbohydrates are robbed of vital fibre, vitamins and minerals. Stick to a ‘diet’ rich in pulses, nuts, seeds, berries, vegetables, oats, whole grains and wholemeal foods. If you are looking to feel lighter and less bloated then limit the wholemeal and wholegrain foods, like pasta and bread but do not stop eating them, you need them for energy.

• Eat meals based on lean protein: Lean protein can be added to every meal and snack throughout your day, with eggs, chicken, fish, tuna, cottage cheese, feta cheese, etc. Eating more lean protein in our diet can lead to a higher metabolic rate as it requires a higher percentage of energy to process it in our bodies than carbs. It helps with muscle growth and repair and does not increase your insulin levels so having a lean protein diet can control your cravings. I regularly follow this for about a week and I always feel lighter and less bloated. I then include good carbs into my diet the following week so I am getting a good balanced diet for health and for my training.

• Limit your fruit intake: As mentioned in section 2 try and limit your fruit intake. Getting your 5 a day should be mostly from vegetables and try and stay with berries for your fruit. Fruit although very natural is full of sugary and this can hinder your weight loss plans even though you think you are eating healthily. Just as an example here are some of our favourite fruits and there sugar content: banana (5.5g) 1 teaspoon of sugar, 11g golden delicious apple 2 teaspoons of sugar, large bunch of grapes 500g nearly 8 teaspoons of sugar!!!!! Also fruit is packed with fructose which does not make you full as it does not trigger the insulin response of fullness, hence why some people can gobble a whole pack of grapes.

• Introduce interval training into your exercise regime: By mixing burst of high intensity work with low intensity periods of recovery, you’re overloading both the aerobic and anaerobic systems at the same time, getting the benefits of both aspects of training simultaneously. This type of training saves you time, it can be done in 20 – 30 minutes, it is a great way to relieve boredom and pass the training plateau, and most importantly it can help you lose weight. This is because you are challenging both training systems in your body and improving your bodies ability to burn more calories. Your adding new muscle groups to your training which speeds up your metabolism of fat, your getting an aerobic workout that burns calories, you’re pushing yourself beyond your limits, so your body is becoming a fat burning machine. But trust me when I say that interval training is hard work, sometimes uncomfortable and you never look sexy doing it but you can reap the fitness and fat loss benefits from doing it. General rules of interval training can be done on any machine in the gym or outside. Train intensely for 1 minute to 2 minutes then actively rest for 1 to 2 minutes. You are looking to feel the burn and repeat this process 4 – 10 times depending on your fitness levels. I will be adding a few interval training blogs for you to attempt soon so keep an eye out. With interval training it is also important to weight train to accompany it and get the overall lean look that you are looking for. Remember with weights try to lift heavier and use more full body movements. This will increase your fat burning efficiency and also give you a sleeker look if you use exercises for all your muscles.

• Most importantly listen to your body: This is the one I usually forget. It is important to listen to your body and not over train. Remember to stretch after your training, helps you look leaner and less sore, perhaps try yoga or pilates. Also treat yourself, this does not have to be food or alcohol based, for all your hard work maybe buy some new clothes a night out, a massage or a trip away. I always feel that if you have something to look forward to the training and the diet regime seems slightly easier. I also find that entering an event will boost your motivation and your training for example a 5k or 10k run, a walk, or even a triathlon!!! Anything that will keep you motivated, keep your training intensity up, keep your diet in check and keep you training hard will help you lose weight and burn fat.

A wee point to remember I am no saint when it comes to training or my diet. I enjoy food and red wine way too much but I also enjoy training. I understand the benefits of a good diet and a planned training session but I also like to enjoy my life and treat myself. My advice is find something you enjoy and make it part of your life, train hard, get the benefits and you will see results from all your hard work.

Any questions on diet or training leave a comment and I will get back to you

Keep active folks……………


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