Was lucky enough to attend a weekend Summit earlier this year --got allot of great info on Fat Loss (people hate this term) Training and Metabolic Finishers and Density Circuits.
So 8 weeks ago I started Cat on a "New" routine using this info to see if we could enhance her physique-----
Her Training--------First thing ---NO Steady state (LONG DURATION) cardio ---this means cardio classes, jump/kick classes or running outside/treadmill. 5 workouts a week One day 1on1---Peripheral Heart Action Circuits 2 days--Heavy Legs 1 Day & 1 Day Interval/Supersets. Her food was clean and I had her try a new cycle food plan the last 2 weeks -it works!!!!--this really leaned her out..........Remember 1st rule ---find something you like to do for exercise --if you like it you will most likely continue to do it. Bottom line any kind of movement is good and heart healthy. You are NOT wasting your time. So a Group X Class or power walking and some of these other group classes are great for beginners or when you're coming back from injury. If you do go to a class, make sure they have a few options to work your backside --Rows & TRX ----we are working our Front Side (chest, quads etc.) too much -----this imbalance could lead to injury.........or schedule a day or 2 in the weight room to work your posterior chain.
But to get to the NEXT level -LADIES you need to get strong and get on a great program! Get to the weight room --and please don't jump on a bosu ball and do a lateral raise --I will personally puncture the bosu............Deadlifts, squats, Rows, Cleans........
With Cat we are trying to create an athletic physique not only looking the part, but moving like one also.
Why you're not losing fat...
My favorite phrase -you can’t out train a bad diet. Get a plan!
Too much cardio -you could actually increase your cortisol, which will force your body to store more fat =skinny fat!
You see it all the time. People work their butts off (figuratively that is, because at the end of the day their flabby backside is still there). They train and wonder ‘why am I not getting lean?’
Is this you or someone you know? Why?????
Age-yes we start to lose muscle and gain body fat. Unfortunately, it’s easier to lose muscle than it is to lose fat. Our bodies PREFER to use lean muscle tissue for energy over our fat storage.
Hormones- Fat storing hormones like cortisol wreak havoc with belly fat.
Poor eating/Lack of sleep -------raises more havoc on your metabolism.
Work out plan ------if your goal is fat loss -you train for it. Not just a collection of exercises. Not Random -oh I'll do this today. Have the right plan!
Ok what's next?
What is the Body Transformation Program?
It's a 10 week program designed to take the guess work away. You work with me 1on1 once a week. I give you a workout plan for the rest of the week. It takes 5-6 workouts a week.
The strategy is to combine high intensity interval training, strength training and a nutrition plan. With everything in place you can actually force your body to harness body fat as energy by putting your metabolism into Afterburn. This type of workout will also boost your fat-burning hormones. (I will not make up run on the treadmill for long periods because it may actually increase fat storing hormones like cortisol.)
But remember It only works if you eat clean ----you can still get strong and more flexible --but food is the key to get to that next level!
Now when you use a combination of my workouts that increase the right hormones to promote fat loss and a sound nutrition plan and some tricks to speed up your metabolism, you'll get those results, no matter your age (Yes Cat is in her 40's)
Sample workout finisher for Cat: Set your timer for 5-10 minutes (depending on your level). Do the following circuit in order-- As Many Rounds As Possible (AMRAP):
- Burpees 10 reps
- prisoner squat 10 reps
- renegade row 5 ea
- leg lifts 12 reps (rev crunch)
Not Sure??? Try a FREE workout!!!!
.jpg)
