FIT, HEALTHY AND HAPPY-Stage 1



INITIALIZATION PHASE

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STAGE 1

STAGE 2

-Strength Training

-Anaerobic Training

 

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If you are ready to begin your training and whip yourself into shape, you are in the right place. This page will take you through a step-by-step process to shed your excess fat and attain a basic core body fitness, from where you can either choose to maintain this level of fitness or begin to engage in more specialized training to achieve an above-average level of fitness, and begin to focus your training to excel in particular sports and activities.

Breaking into training after a long period of inactivity can pose a serious risk of injury. In order to avoid or decrease the stresses on your body, it is essential to implement a thorough stretch routine before any form exercise is engaged in. Note that there is no need to do warm-up activity before the stretches, but each stretch should be held long enough to properly extend the muscles. From personal experience I have found that 30s is a good holding time for stretches. This may vary according to individual body composition, but all stretches should be held for a minimum of 20s each.

A comprehensive stretch routine will include the back, calves and Achilles tendon (on back of lower leg between calf and heel), hamstrings, quadriceps, thigh abductors, chest and arms.

Now to the exercise itself.

This should initially consist of 20min continuous aerobic exercise undertaken 3 times per week. This should be done at a pace where you are slightly pushing above a comfortable pace. The greater intensity you work at, the faster you will burn fat. If you look at this and start feeling doubtful, remember:

  1. This is only 20min – it is not a long time
  2. Your uneasy feelings are only in your mind – your body is not getting tired reading this, and it will be only your mind that tries to dissuade you from exercising before you go out. Take a deep breath, and conquer these feelings. They are in your mind, and you are in control of your mind. You can overcome these feelings of dread by concentrating, and replacing these thoughts with others (e.g. thinking of yourself as an unbreakable machine, thinking about how much this training will benefit you, or using any other thought which motivates you.

There are many ways you can perform your aerobic exercise. From experience, I can tell you that running burns fat quickest. It uses most of the muscles in the body, so more overall work is being done. In contrast, cycling, for example mostly uses lower body muscles, so it would take you around 30min on a bike to burn the amount of fat that can be burnt in 20min of running. For your first few runs you may not be able to maintain a run for 20min. This does not matter. Start off running and continue until you are exhausted or get a stitch. At this point slow to a walk but DO NOT STOP ALTOGETHER. Keep walking until the pain goes away or the exhaustion begins to fade, then start running again. Continue in this fashion until your 20min are up.

If you have an injury which makes running difficult, or you want to use a mixture of running and other aerobic activities, you can try cycling, although you will need to increase the time by 1/3 of the time you would spend running to burn the same amount of fat. Alternately you could do rowing on a machine. This also uses a lot of muscles so only needs to be done for the same time that you would spend running. I would recommend purchasing a magnetic rowing machine, to avoid paying gym memberships each year. A magnetic rower is better for training as the intensity remains constant for each row, so you can burn the maximum number of calories.

After following this program for 6 weeks, or when you can run for 20min relatively comfortably (or do another activity for a time which burns an equivalent amount of fat to 20min running), increase your duration to 25 min each session. When this becomes comfortable, increase your duration to 30min. There is no need to further increase your duration after this. Instead, work on pushing yourself to run a longer distance within your 30min. If you wish, you can also increase the number of sessions you do to 4 or 5 per week, but make sure you have a couple of rest days because it is in your rest periods that new muscle is built and strength is increased.

It is also a good idea to increase your core strength. This can be done with push-ups and crunches/sit-ups before or after each aerobic session. If you can do 10 push ups then you should immediately aim to be able to do 3 sets of 10 push-ups per session. You may not be able to complete your 2nd or 3rd set. This is fine, but get as close to 10 as you can before ABSOLUTE exhaustion, and as you progress over time you will find that you are able to do an increased number.

If you can’t do 10 push-ups, do as many as you can until complete exhaustion (i.e. you can no longer push yourself up), have a rest and then attempt as many push-ups as you can twice more, performing 3 sets in total. With time, the number you can perform will increase, and you will eventually work up to being able to perform 3 sets of 10.

Use the above procedure to with crunches, but work up to 3 sets of 15. Once you can do this, replace crunches with sit-ups, and work up to 3 sets of 10.

Note, once you are able to do the full number of sets and reps, you must continue to perform them before or after each aerobic session to maintain this level of strength. You may further increase your number of reps if you want to further increase your strength.

Over the course of your training, you may become very fatigued at times. It may help to take a natural supplement such as iron tablets, or you could try something different. I have listed a few interesting products below:

Sherpa Strength for Muscle Enhancement

On a tight budget? Here's how to make your own supplements!

Feel free to treat yourself to naughty foods, but limit yourself. The amount of these foods you eat will determine how quickly you lose weight. However, you must not starve yourself. I tried this and it DOES NOT work. All that happens is that you become weak and tired and your quality and intensity of training decreases. When you are hungry, eat fruits, vegetables, meats and fish, as these will supply your muscles with the proteins they need to keep growing. Remember, hunger is a signal from your body telling you that it requires more fuel to continue to operate at maximum efficiency. But do not eat when you are not hungry, and do not fill yourself until you feel bloated, because guess what this excess fuel is converted to for storage? MORE FAT YOU HAVE TO BURN OFF!

Well, thats all I have to say for this section. If you follow all the steps above, you should become fit and healthy in no time!


I have found another site with free info on fat loss that might further help you on your road to success.

Click Here For More Info!

To proceed to Stage 2 of the training,Click Here!

Note: Additions to this website will be made at a later date.

Useful Links:

 

The Fat Loss Bible

 

For a professional nutrition programme, Click Here