Whats Your Metabolic Age?

Have you seen facebook posts from friends, saying they are working their butts off in the gym and not making progress? Maybe they’ve ignored their nutrition programme or the bathroom scales just dont reflect the progress they are making.

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Are you making progress with your nutrition programme? Are you creating a deficit in calories from your active metabolic rate, whilst still maintaining good levels of macro and micro nutrients? Getting at least 15g of protein per meal, the actual amount personalised to your height/weight? Using your Herbalife Formula 1 shake for breakfast? Finding alternatives to carb based snacks with those sugar highs and lows. Eating protein with every snack etc etc. In summary, its not just about counting calories its about balanced nutrition.

The next step? Sorting out your exercise programme? Many people say that, as they age, they eat and exercise the same amount but still gain weight. One of the main causes of this is loss of muscle mass. The more muscle mass you have, the more calories you burn. Strength training preserves and even increases muscle mass, keeping metabolism at a high level. One option is to use the resistance bands within the 24 Fit workout so you get into an routine of strength training 3 times a week. In summmary, the calories you burn during workouts are inconsequential to your overall body weight or body fat content! Instead, it is how well you use your exercise time to reprogram your daily physiology that matters.

Metabolic Analysis

Metabolic testing unlocks the secrets held in the individual physiology of each of our clients and is crucial to our success in helping people of all ages and abilities reach peak fitness and optimum body weight. It reflects the progress you are making with losing fat and gaining lean muscle.

If your metabolic age is higher than your actual age, then it’s time to change your lifestyle! It means you have less muscle mass, more fat, are probably less active, and therefore can consume fewer calories. A metabolic age that is substantially lower than your chronological age means, compared to the average person in your age group, you have more muscle mass, less fat, are probably more active, and therefore can consume more calories.

Metabolic age can give you greater insight into your health habits and can help put you in charge of your health and well-being. Let’s face it – feeling a little younger than our years is a state of being that many of us aspire to. Being motivated by reaching a younger metabolic age could help get you there.

Wellness Coaching can help you get there, 1.Nutrition 2. Exercise 3. Metabolic age analysis 4. Challenges 5. Education, advice and support.

Contact us for a wellness profile.

What people think they need to do get in shape v what they actually need to do?

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As an example, many people training for a half marathon for the first time, struggle to lose weight. Many people think when they take up running, they will lose weight easily, and, in addition, they also think they will be able to lose that weight while eating anything they want.

Have you experienced a Monday morning bloat after a weekend of great workouts? Ever look in the mirror and see a pudgy, bloated you and the scale says you’ve gained a pound or two for all your hard efforts?

The “Fit But Fat” Syndrome is attributable to poor daily nutrition and improper training schedules.

The importance of eating clean and strength training to lose fat:

1. Eating Clean. 2. Strength Training. 3. Cardio

Chow Down and Eat Clean

Eating too little will force your body into “starvation mode,” which will cause it to store added fat for energy (out of fear of not being fed) rather than burning fat and keeping your belly taut. To lose weight you need to consume fewer calories than you expend. However, if you don’t maintain good levels of macro and micro nutrients, you may find you are never satisfied after eating, or still lack energy, making you reach for products such as sugary drinks, biscuits or other unhealthy snacks. These foods can cause an energy spike (rise in blood sugar) followed by an energy crash (fall in blood sugar), which leads to further fatigue and hunger. Skipping meals, especially breakfast may seem like a good way to cut calories, but it can leave you feeling tired and hungry long before your next meal. Take two Herbalife shakes and one balanced meal containing lean protein to lose fat.

Strength training 3 times a week

The calories you burn during workouts are inconsequential to your overall body weight or body fat content! Instead, it is how well you use your exercise time to reprogram your daily physiology that matters.

“Adding strength training to your workout routine builds muscle and helps you burn more calories during and after your workout”, says Tom Holland, author of Beat the Gym..

In fact, researchers found that women who did strength training increased their resting metabolic rate (the calories your body needs to get through the day) for as long as 16 hours post-exercise.

Options for strength training, are at the gym with equipement, using your own bodyweight at fit camp or using resistance bands and dumbbells at home with the 24 Fit Workout. A 30 minute workout fits into your daily schedule.

Keep Cardio in Check

“Muscle is more metabolically active than fat, which means the more you have, the faster your metabolism is and the more calories you burn all day long—all key for a whittled middle. Resistance training builds this quality lean muscle, so do two to three total-body strength sessions a week”, says Tom Holland, exercise physiologist. “For fat-melting cardio, all you need to do is your weight, he adds: If you’re 145 pounds, do 145 minutes a week, broken up however fits into your schedule—say, 60 minutes Saturday, 45 Tuesday, and 40 Thursday”

Militarisation of Fitness v Periodisation Training

workout-insanity-440Every day we see more extreme “fitness programs” advertised with high-intensity workouts and volumes of work that even elite athletes would never hold up to. Stop the Insanity!

What Jonathan Angelilli in his article “The Massive Fitness Trend That’s Not Actually Healthy at All” described as all-out war on the body, what he called the “militarization of fitness — all the boot camps, marine-inspired workouts, extreme workout routines, and general glorification of pain. Even our recovery and regeneration techniques are prioritized by how painful they are.

How Does the Militarisation of Fitness Affect Your Workout?

In every way possible. It affects your health, happiness, the sustainability of your program, and your ability to reach your goals.

Do you believe any of the following are true?

No pain, no gain. You have to suffer to get in shape.
More is always more.
Working out is not fun, but it’s an obligation.
If I don’t almost throw up, I’m holding back too much.
You’re only as good as your last workout.
I feel like a loser when I miss a workout.

If you answered yes, then you’re at the “exercise is war” understanding of fitness!

“I spent a decade there, with plenty of joint casualties and war stories to prove it. So I’m not belittling you—I’m just saying that this isn’t the only way to train, and it sure as heck isn’t sustainable” Jonathan Angelilli

Periodisation Training

“What most recreational athletes and fitness buffs don’t realize is that elite athletes spend more than half of their time in the gym on injury prevention, and the rest of the time on performance enhancement. Safe and effective stretching and injury prevention workouts might not be spectacular to watch, but they allow athletes to work harder at their sport and in the gym on performance enhancement.” Robert Forster – Physical Therapist to 42 Olympic Medalists, NBA and Grand Slam Champions and Member of the Governor’s Council on Physical Fitness.

A better approach, periodization training with the 24Fit Workout, give u more stamina, strength, & an overall greater performance! The basic premise of all well designed exercise programs is the progressive overload principle. Fitness must be “pushed” from below, i.e. starting slow and progressing to harder workouts slowly. 24Fit builds your fitness up with a stair step series of methodical, progressive challenges and recoveries that strengthen your body and keep brain and brawn fresh.

The calories you burn during workouts are inconsequential to your overall body weight or body fat content! Instead, it is how well you use your exercise time to reprogram your daily physiology that matters. Take a look at this graphic comparingWhat people think they need to do, to look better, lose fat get in shape” v What people actually need to do”?

Take a look at the 24 Fit Workout, a 24 week programme with 3 phases of 8 weeks.