"How do I get the best results from your exercise / gym?"

Why the type of exercises you do are important

If you want to lose weight or shape up then you need to do 2 types of activity for maximum results:

1. Aerobic exercises

This is the type of activity most people do to lose weight / shape-up.

There are some ideas on the right, the most common activities are jogging / swimming / cycling.

Aerobic is the scientific term for getting your heart rate increased enough to exercise your heart muscle.  It requires large muscle movements over a sustained period of time.  Hence these types of activities are great for your heart.

What is the best type for weight loss / shape?

It has been proven that you will burn more fat if you can exercise a longer time at a lower heart rate than if you exhaust yourself at a higher heart rate for a shorter period of time. 

Select a rate at which you get a comfortable degree of exercise and feel warm and sweaty towards the end of your aerobic workout. At the right rate this exercise should be something pleasant you would want to do again.

2. Weights for maximum weightloss and ultimate shape

Weightlifting is critical to your efforts to raise metabolism through exercise. The main purpose of weight lifting is to build muscle. 

Why are muscles important? One pound of muscle burns 14 calories per day at rest (even if you are lying in bed), hence building muscle is the best way to raise your metabolism Just a 10 pound increase in your muscle mass means you burn another 140 calories per day at rest. As a result you will lose 1/3 pound more per week eating the same amount of food, or you can eat an additional 140 calories per day.

What weights should you work with?

If you want to avoid bulky muscles (and don't want to look like Arnold Schwarzenegger) then follow a circuit training regime moving from one exercise to another with little rest in between. Very important to do more repetitions at lighter weights

How often?

Try to do exercise daily.  Ideally try to achieve 1 hour of exercise per day, for example 20 minutes of aerobic and 40 minutes of weights.

 

Example - Fran Lost 3 kilos and improved my marathon times I thought that I was reasonably fit and healthy and weighed in at a satisfactory weight of 63-65 kgs. However, I was feeling the strain of a demanding business, work related travel, three small children, keeping up with the garden, training for and running 1/2 marathons, tennis and wherever possible skiing. On top of all this I had to deal with asthma and continual hay fever. This was all until I was introduced to Shapeworks. I managed to lose about 3 kilos but what was really amazing was the centimetres I lost, especially with my legs. My whole body just "firmed up". I now have stamina to burn and have never felt better or healthier before. Thanks to Shapeworks I am continuing to better my Marathon times and feel fantastic. Fran Results ?  Lost 3 kg / firmed up, more energy and stamina For the products she used :  click here

The biggest hurdle to your success - your diet!

What you eat, and when you eat, is as important as your exercise

If you don't change your diet then you will not get the best results from your time in the gym.

Your "diet" plan should provide all the balanced nutrition your body needs on a daily basis.

It is important to have a plan where:

• you lose excess weight

• by reducing excess calories

• without sacrificing important nutrients like protein, potassium and iron.

Linked to this you need a plan where your reduce your calorie intake while at the same time maintaining (or boosting) your energy levels. (have you noticed how gyms are always busier at the beginning of the week?)

3 key points to consider:

1. Resting Metabolic Rate:

   The number of calories you burn at rest during a 24-hour period.

   The RMR, minus 500, will give you an approximate daily calorie target for weight loss. By eating 500 calories less than your RMR daily, you will lose one pound of excess weight per week. 

   Do you know your RMR, and as a result how many calories you can eat during the day?

2. Daily Protein Requirements (DPR)

   The amount of protein (in grams) your need to maintain lean muscle, satisfy hunger and maximize weight-loss results. Having a healthy muscle mass is helpful for burning calories by acting as a “fat furnace”

   Do you know how much protein you should be eating during the day for maximum results?

3. You meal pattern / exercise

   When you exercise and when you eat are important to your success.  Do you eat 3 regular meals? Do you train in the morning, evening, before meals, afterwards?

Recommended

The plan which we have found to get the best possible results is shown below.

When you start on this plan it's very easy to follow but effective - not only will you lose weight but you will also boost your energy levels and results.

In addition we will be there, step by step, to provide encouragement and support,

 

The Quick Gym Results Programme ___________________ Will reduce your calorie intake without reducing energy levels A programme aimed at getting most from the gym, shaping-up and losing weight The day plan on the right assumes you train late afternoon / early evening. If you train at lunchtime or in the morning just have your shake within 30 minutes of training. It is very important that you drink sufficient water / fluid. If you don't feel like eating within 30 minutes of training then you will need to have either a protein snack or shake.  (in which case you would need to have your main meal at lunchtime) Products needed: Formula 1 for your shake Protein powder for muscles and protein Formula 2 for vitamins and minerals Thermo beverage for hydrating and energy (This is the ShapeWorks™ Advanced Plan - for details click here)

Average Day You will need to adjust this depending on when you go to the gym / swimming / running Breakfast Replace breakfast with a soy based Formula 1 power shake Lunch Replace lunch with a Formula 1 soy based power shake Mid-afternoon Thermo beverage-invigorating drink Late afternoon / early evening Training followed by your normal dinner - ideally with a balance of carbohydrate and protein. Add protein powder for recovery.

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