Hi, I saw your post and wanted to offer my help. Below is short descriptions of the principles my clients use for success (It's actually the first article of 9
that I send to my new clients.) If you follow them, I assure that you will find
success as well.
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8 Secrets To Guarantee Your Success
by Todd Scott, Results! Personal Fitness
“Holy Craw-Taters Boudreaux!” The words dashing through Sally’s mind at 100 miles per hour as she stepped up to the scale roughly 20 pounds fatter than 6 months previous. More often than not similar words are silently screamed in the minds of people once they figure out their scale hates them! What did they ever do to deserve this kinda treatment? “Was it the cheeseburger I ate last night? Must have been the cheese fries; it couldn’t have been the 4 beers I had while awaiting my meal could it?... Why me?!?! Will I ever lose weight!?
Of course you will, because we’re here to help. Below is an outline that will briefly explain the 7 Secrets To Guarantee Your Success. We all need ongoing support to be sure we reach our fitness goals, and that’s what we’re providing.
So without further ado, Let’s Get To It…
1. Graze, Don’t Gorge: This may This is number one on our list for a reason. It may be one of the most daunting tasks facing our clients today. Eating smaller meals every 3-3.5 hours INCREASES your metabolism as opposed to eating only a few large meals per day. Your body can only utilize a certain amount of calories at a time, so the calories that aren’t store in the muscles or used for immediate energy are put right where you don’t want them, in your fat cells.
2. Eat Protein With EVERY Meal: This goes hand in hand with number one and is equally important. Protein is used to build muscle. Muscle is where fat is burned. Without proper amounts of protein, you may lose weight but you’ll end up being a smaller version of your old self. Meaning that the pounds will come off in the form of muscle as well as fat and water weight. This can result in sagging skin.
3. Muscle the fat away: An extension of number 2. As stated muscle is where fat is burned, and each pound of muscle burns approximately 30-50 calories per day. If the amount of muscle mass is increased by a mere one pound, approximately 210-350 additional calories will be burnt per week!
4. Aerobic Exercise Timing: Aerobic exercise, when the goal is to burn fat, is best done AFTER a weight training session. When it’s performed before weight training, your body will spend up all the fuel it prefers, glycogen (stored carbohydrates), for weight training, leaving only amino acids and protein to fuel your muscles. The use of amino acids and protein for fuel during weight training slows your metabolism to a crawl, ultimately making your body really good at storing fat. On the other hand if you do aerobic exercise after weight training, oxygen and FAT will likely be the only sources left to be used!
5. Fill Up Tank: Would you begin a road trip to Florida with ¼ of a tank of gas? My guess is no. So why would you start your day off with a near empty stomach? On average, a person sleeps 6-8 hours per night and unless they eat in their sleep, there won’t be any refueling. Studies show that eating breakfast increases the metabolism, thus increasing the amount of calories a person can burn on a daily basis. Not to mention productivity is much higher in those that eat breakfast on a regular basis. Want a natural fat burner? Eat Breakfast.
6. In With Carbs: What?! You gotta be kidding me? Are you telling me to eat the stuff that makes us fat?!?! Contrary to popular belief, Carbohydrates don’t make us fat, especially if consumed immediately after your workout. Since your glycogen stores are low, eating 30-40 grams of carbs right after your workout will be used for replenishment and help maintain fat melting lean muscle mass to keep your metabolism in OVERDRIVE.
7. Ask for 2nds, Water That Is: Our bodies are made up of primarily water, and if we don’t get enough our bodies hang on to every ounce contained in the foods we consume. A little known fact: Hunger is often mistaken for dehydration. So the next time you feel a hunger pang, opt for water FIRST! The more water you drink, the better you’ll feel and the less you’ll retain. The result? You’ll drain your body of excess water weight.
8. The Wonder Years, Slow Cardio: The age old 45 minutes on the treadmill in your target heart rate zone is Dead. The rising star that is making fat vanish by the 1000’s of pounds across the nation? Interval training. This is performing aerobic activity at near maximum intensity (80%-90%) for 20 seconds followed by 10 seconds of active rest (walking or jogging) and repeating for a set number of minutes. Here’s how to do it:
Minute 1-5: Warm up at a moderate intensity
Minute 6-10: 20 second sprint followed by 10 second jog
Minute 11-15: Cool down at low to moderate intensity
That’s it, 15 minutes and you’re done. Interval training can be performed on a treadmill, in the park, on a bicycle or even on a cross trainer and studies show that the 5 minute ‘rev’ in intensity spikes fat burning capability for the next 24 hours!
Over the next 8 weeks you will receive a letter describing one of the secrets in detail. Because we appreciate your business and because of you, I’ve been able to grow our business, hire new trainers, and spend time ‘outside’ of your workout to you even FURTHER. We Love Our Clients, and Love Seeing Their Success! If you know anyone, like yourself, who is interested in obtaining the results you’ve been obtaining, I’d love to give them a call. Just pass on their number and I’ll be happy to reveal to them the newer, happier life you’ve been experiencing. Expect much more from us not in the way of physical exercise, but information that you can put to immediate use in your life!
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I certainly understand your concern for not wanting to workout in a gym, what are you doing for exercise now?
Todd Scott
President, Results Personal Fitness
Co-Author, The Power of Champions
Writer, Men's Fitness Magazine
