Getting started is one of the most difficult things to do when it comes to Women's fitness in Western, NY. To make things easier our Women's fitness coach came up with a base plan for beginners to use, Here is a quick and easy guide to Women's fitness in Buffalo, NY! This is a basic plan for some of you struggling with getting started or staying on track with your fitness goals.
Meal Plan:
Basically you’re diet plan will consist of 4 main
concepts:
1.
Small portions
2.
5-7 meals a day (3 major, with snacks
in between)
3.
Meals between 2-3 hour intervals
4.
Never excluding any food group
a.
Protein
b.
Carbs
c.
Lipids (Fats)
You’re body needs all these nutrients to both maintain
a healthy body while losing the weight effectively. One of the biggest
misconceptions when it comes to exercising and dieting is, “I should only do
cardio and eat clean.” WRONG!!! Although dieting is a critical part of losing
weight, muscle hypertrophy training ( increasing the size of skeletal muscle by
resistance/body weight training) is the possibly the most important factor to
getting the body you need. First let’s start with food.
The amount of protein that will be taken in on a
daily basis will be between 50-100 grams, what that means is that each meal
should consist of 10-20 grams (in proportion with the smaller meal plan).
For
example: Make a fist, that is equivalent to a 20-25 gram chicken breast
(protein)
Sources
for Protein:
-
Chicken
-
Protein Shakes ( I personally recommend
with a busy life)
-
eggs
-
Fish
-
Tuna
-
Beans/ peanuts
-
Greek Yogurt
As for Carbs (sugar), clearly we need to decrease
the amount considering “carbs are the
enemy.” Although carbs are the enemy, the idea to completely exclude them is
very dangerous. There are many reason why, my biggest issue is this; the brain
uses sugar to function, so without glucose the brain can’t function correctly.
The easiest way to get carbs is to substitute them with whole grain/complex
carbs. These are much healthier and are absorbed differently which don’t affect
your blood glucose levels (which is a prime concern with Diabetes).
Every
meal have some type of carb comparable to the size of your meat. NOT BIGGER!
Sources:
-
Brown rice
-
Whole grain pasta
-
Sweet potatoes
-
BEANS
-
VEGETABLES
-
Fruit
For fats, generally you don’t need to worry about
this because you get enough lipids from the meats you eat and other carbs. I
must say that Lipids are very essential to the body for joints, heart, immunity
and much more.
One of the most essential parts about losing weight
is
“STAY
HYDRATED”…DRINK DRINK DRINK LOTS OF WATER
Consume
5-8, 8 oz. water bottles a day. Without getting very scientific, water is one
of the key factors for weight loss. Cells need water to function and when
dieting, depriving your body of certain nutrients your cells need causes them
to struggle. Water reciprocates for the loss of nutrients.
MEAL PLAN: Everything in Small
Portions!!!!!!!!! (This is just a guide but 5 meals is the minimum to achieve
results)
Meal
1: protein shake immediately when you wake up
Meal 2: breakfast
after protein shake
Meal
3: 11-noon.. lunch consisting of recommended protein/vegetables SMALL PORTIONS
Meal
4: 2-3 p.m. a snack. fruits/sandwich
Meal
5: possible protein shake BEFORE working out, apple, banana, yogurt
Meal
6: protein shake IMMEDIATELY AFTER workout
Meal
7: Dinner
Meal
8: half a protein shake, possible vegetables/fruit before you go to bed
EAT
NOTHING AFTER 9-10 P.M!!!
Throughout
the day you’ll be consuming water, as long as you get 5-8 8oz. of water you’ll
be fine.
Off
day training without The Team
Now
for the days you’re not training with me. You’re meal plan will stay the exact
same.
Stretching
is a must.
At
the gym/running outside you’ll stick to a type of training called HIGH INTENSITY
INTERVAL otherwise known as
H.I.TTRAINING
This
training is very simple and very efficient.
At
the gym your workouts will never be longer than 20-30 minutes, so what this
consists of is:
-
5 minute warm up run on the elliptical
-
The next 15 minutes will be cycled as
followed
o
30 second jog
o
30 second ALL OUT SPRINT
-
This is the most efficient way to
stimulate fat burning Aerobic or oxidative state exercising
-
As we progress the overall time will get
longer as well as the intervals of sprint
-
Cool down with a 1-2 minute jog
-
STRETCH AFTER
Without being complex
you’re body needs 10-12 minutes to use the fat stored in your body as a fuel,
hence “fat burning.” Once you’ve reached OXIDATIVE STATE you’re burning the
fat. It seems confusing that you would want to burn the sugar since sugar (carbs) are the culprit, but sugar is
stored in the muscles and body as glycogen. Glycogen is our emergency fuel
source and our first source converted to energy for exercise, but we want to
maintain its levels for various reasons. The excess sugar is turned into fat
and THAT is what we want to target!
MUSCLE
HYPERTROPHY
Now, back to muscle
hypertrophy. One of my favorite sayings “Dieting makes you look good in
clothes, Resistance training makes you look good naked!” Our program is
designed to get individuals strong and tone. The general physiology of muscles
from the outside in, Muscle à
Muscle fascicle à
Muscle Fiber à Sarcomere. The
sarcomere is what “tears” during training, and that is only torn during the LENGTHENING
OF THE MUSCLE. Hence why I repeatedly bark, “All the way down, I want
full range of motion.” The contraction part is only responsible for bringing blood flow back to the muscle to supply it with glucose, water,
oxygen etc. SO FROM NOW ON UNLESS YOU DO FULL RANGE OF MOTION THE
EXERCISE IS CONSIDERED WORTHLESS. Put it this way, 5 full range of
motion pushups do more than 15 slightly bent arm pushups.
Body weight training
is the prime candidate to achieve this. Our bodies are meant to support our
weight while putting the minimal amount of torsion and pressure on our joints.
Although I have trained powerlifts and body builders, in my experience and with
science to support, body weight training has the smallest amount of injuries
recorded with the most overall strength gained. Put it this way, I brought my
one friend in to spar with me who has national records in his age group for
powerlifting, and I tossed him around the ring.
The other reason we do
whole body exercises is to burn the most calories and get into that oxidative
state, a.k.a burning the fat. Women in general don’t have the desire to be
considered, “Jacked.” They would prefer to be tone, firm and fit. Our program
does exactly that.
LETSGET ON OUR GRIND!!!!
