Fitness What it is What it isn’t How do I get there ?
Components of Fitness Aerobic Capacity (VO2max) Muscular Strength Muscular Endurance Flexibility Percent Body Fat
Factors Affecting Metabolism RMR EPOC Thermic effect of foods 10-20% Activity level Calorie deficit that preserves lean muscle
What’s in it For Me? Change for the Better is a Choice! Look better, enjoy what the mirror reflects Feel great, increased energy, health benefits. Enjoy reduced fat on your body, understand how to achieve the body you long for. Increase balance, coordination and ease of movement Increased bone density, hdls, co-lateral circulation, and mitochondrial density.
How the body loses fat Burned in a muscle cell with O2 Are we burning fat now aerobically? Fat burning furnace
The Most Important Things You Will Learn About Fat Loss Today Steady state cardio is not effective What is effective is putting your body in a calorie burning state all day and even as you sleep. This is accomplished through interval training. Interval training is awesome because it works. Interval training sucks because it is hard.
Interval Training Cardio Based: Treadmill, Airdyne bike, elliptical, step-master, hill runs. Non cardio based: tri or quadplexes, bootcamps and metabolic circuits.
Why do Regular Cardio? Calorie burning Health benefits, raises hdls, increased co-lateral circulation, increased mitochondrial density. Avoid excessive which leads to muscle wasting.
Strength and toning Progression, safe, effective, fun Machines, dumbbells, bands, stability balls, medicine balls, bodyweight. Adaptation Periodization
Supportive Nutrition Lean Proteins Starchy Carbs Fibrous Carbs If you want to look like a champion you have to work out and eat like one. Go to part 2 for the rest of the seminar