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3 times per week personal training as well as 3 times a week cardio (maximum results).
When you reach your desired fitness level and goal weight then you can go into maintenance two times per week personal training continuing to do cardio two times per week.
After the initial 3 months of training your body will begin to change drastically. As you have exchanged fat for lean muscle your metabolism will begin to naturally increase. For every pound of fat you burn only 1 calorie resting per day. For every pound of muscle you will burn 50 calories resting per day. As your metabolism increases your body will begin to shed weight more rapidly and efficiently. While maintaining healthy habits of eating your body will begin to burn the fat stored and use it as energy. During this stage you will even notice a change in body shape and muscle tone. At this time the client may choose to attend training sessions only twice per week for maintenance.
Exercise should be combined with healthy eating habits for optimal results. it is also recommended that those in pursuit of improved health and fitness take a multi-vitamin and try to drink 8 to 12 glasses of water daily. When choosing healthy and nutritious foods it is important to choose foods that will maintain healthy blood sugar levels and satisfy hunger. Foods witha low glycemic index are recommended.
National Association Sports Medicine (OPT) Optimum Performance Training. 7 Phases of training (Progressive).
- Improves cardiorespiratory efficiency
- Enhances beneficial endocrine and serum lipid adaptations
- Increases metabolic efficiency
- Increases tissue tensile strength
- Increases bone density
- Decreases body fat
- Increases lean body mass (muscle)
- Strength
- Power
- Endurance
- Flexibility
- Speed
- Agility
- Balance
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