This course is designed for Fitness Professionals at an advanced skill level, working within the industry. High level educational training course focusing on conditioning principles and protocols with 2-hour advanced biomechanics seminar and six hours on the floor including demonstrations, hands-on explanations of protocols, “do’s and don’ts” and Q&A.
A low fat diet is also a low calorie diet, usually very low in protein. When a person follows a diet like this (Weight Watchers, Jenny Craig, Nutri-Systems, etc.) their bodies are deprived of calories. Your body’s metabolism requires a certain amount of calories to perform at optimal performance. When you deprive your body of adequate calories, it finds alternative fuel sources and slows itself down. What most people don’t realize, is that your body doesn’t burn stored body fat as an alternate fuel, but rather burns muscle. Your body will save its stored fat. By consuming muscle, your body does two things. First, it uses the muscle for immediate fuel, and secondly, it slows your metabolism. Ask yourself one question- did they check your body fat? If the answer is no, how do they expect to know whether or not you lost muscle?
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1- Lawn Mowers (each arm): Perform for 30 sec, then right into TRX Rows: 30 sec, then repeat.
2- Wide Grip Barbell Rows: 30 sec then right into Straight Arm Band Pulldowns for 30 sec, then right into Jumping Jacks for 45 sec. Rest 10 sec and repeat.
3- Bosu Push Ups: 30 sec then right into Bosu Dbell Fly’s: 30 sec. Repeat 2 more times.
4- Bosu Chest Press: 25 sec then right into Band Flyes (off stand) for 30 sec, right into Running in Place for 30 more sec. Repeat 2 more times.
5- Seated Dbell Tri Ext: 30 sec, then into Seal Push Ups (hips on ground making diamond with hands), right into Band Kick Backs for 30 sec.
6- Trx Curl: 30 sec, then into Dbell Curls for 30 sec, into Band Curls for 30 sec.
7- Lateral Raise, Top Downs: 20 sec, then into Flutter Press for another 20 sec. Repeat.
Always finish by following the weight training with 20 minutes of intervals cardio sets!!!
Want to help clients lose body fat faster? Take our Advanced Nutrition 1-day workshop to better understand digestion, nutrient absorption, meal-planning, diet myths/fads, and much more!
Although most of us take it for granted, water may be the only true “magic potion” for permanent weight loss.
Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.
Here’s why: The kidneys can’t function properly without enough water. When they don’t work to capacity, some of their load is dumped onto the liver.
One of the liver’s primary functions is to metabolize stored fat into usable energy for the body. But, if the liver has to do some of the kidney’s work, it can’t operate at full throttle. As a result, it metabolizes less fat; more fat remains stored in the body and weight loss stops.
Drinking enough water is the best treatment for fluid retention. When the body gets less water, it perceives this as a threat to survival and begins to hold on to every drop. Water is stored in extracellular spaces (outside the cells). This shows up as swollen feet, legs and hands.
Diuretics offer a temporary solution at best. They force out stored water along with some essential nutrients. Again, the body sees this as a threat and will replace the lost water as soon as possible and the conditions quickly return.
The best way to overcome the problem of water retention is to give your body what it needs- plenty of water. Only then will stored water be released.
If you have a constant problem with water retention, excess salt may be to blame. Your body will tolerate sodium only in a certain concentration. The more salt you eat, the more water your system retains to dilute it.
But getting rid of unneeded salt is easy- just drink more water. As it’s forced through the kidneys, it takes away excess sodium.
The overweight person needs more water than the thin one. Larger people have larger metabolic loads. Since we know that water is the key to fat metabolism, it follows that the overweight person needs more water.
Water helps to maintain proper muscle tone by giving muscles their natural ability to contract and by preventing dehydration it also helps to prevent the sagging skin that usually follows weight loss- shrinking cells are buoyed by water which plumps the skin and leaves it clear, healthy and resilient.
Water helps rid the body of waste. During digestion, the body accumulates waste to get rid of- all that metabolized fat must be shed. Again, adequate water helps flush out the waste.
Water can help relieve constipation. When the body gets too little water, it siphons what it needs from internal sources. The colon is one primary source. Result? Constipation. But, when a person drinks enough water, normal bowel function usually returns.
So far, we’ve discovered some remarkable truths about water and weight loss:
The body will not function properly without enough water and can’t metabolize stored fat efficiently.
Retained water shows up as excess weight.
To get rid of excess water, you must drink more water.
Drinking water is essential to weight loss.
How much water is enough? On the average, a person should drink eight 8-ounce glasses of water every day. That’s about 2 quarts. However, the overweight person needs one additional glass for every 25 pounds of excess weight. The amount you drink also should be increased if you exercise briskly or if the weather is hot and dry.
Water should preferably be cold- it’s absorbed into the system more readily than warm water. And some evidence suggests that drinking cold water can actually help burn calories.
To utilize water most efficiently during weight loss, follow this schedule:
|Morning:||1 quart consumed over a 30-minute period.|
|Noon:||1 quart consumed over a 30-minute period.|
|Evening:||1 quart consumed between five and six o’clock.|
When the body gets the water it needs to function optimally, its fluids are perfectly balanced. When this happens, you have reached the “”breakthrough point.”
What does this mean?
Endocrine-gland function improves.
Fluid retention is alleviated, as stored water is lost.
More fat is used as fuel because the liver is free to metabolize stored fat.
Natural thirst returns.
There is a loss of hunger almost overnight.
If you stop drinking enough water, your body fluids will be thrown out of balance again, and you may experience fluid retention, unexplained weight gain and loss of thirst. To remedy the situation, you need to go back and follow the schedule to the “breakthrough point” again.