Resources
By Billy Eacrett
When I sit down with a new client, I ask them what their goals are and why did they choose Training Effects. I would say, 95% of the time, I hear “I want to lose weight and tone up” the other 5% just stroll in because they see the sign and wonder what Training Effects is! For that 95% however, we also often hear, from what I understand, this is the place to come for results. I want results and that’s why I am here. As our existing clients know, we say that’s great and we are happy to work with you. The hard part is, you have to listen to us! If it was easy to get into great shape, there would not be such an obesity problem in America today. There is a reason this is called a “workout” because you have to extend yourself beyond the point you think you can continue. If we did not push you, it may be called a “chat fest” or a “party/fun out”. Again, anyone who has worked out with us will tell you, you don’t have enough breath to chat too much and while we certainly have a lot of fun with our clients, its not a party!
There are three simple rules to follow that will get each and every client where they need to be:
- Diet
- Weight Training
- Cardio
The first and perhaps the hardest, diet. Diet doesn’t mean deprive yourself of everything you love, it means eat within limits. You will often hear us say this is a lifestyle change; we don’t like the word diet. It is critical to eat every 3 hours; I know this sounds hard but I cannot stress how critical it is. This is what keeps your metabolism going and will help you burn that fat off.
When we talk about limits, I want you to think about how many calories you burn off daily. An easy way to figure this out is to have your body fat tested. Once you know your body fat, you will know your lean tissue mass, multiply that times 15.
For example, if you weigh 150 lbs and your body fat is 30% you would do 150 x .30 = 45 lbs of fat. That means that you have 105 lbs of lean tissue; 105 x 15 = 1575. That 1575 tells you the number of calories you expend in one day. To lose weight, you should eat less than 1575 calories a day. Keep in mind; you must expend 3500 calories to lost 1 lb of fat.
This leads us to step 2, weight training. Weight training is critically important for a number of reasons, not the least of which is, the more muscle on your body, the faster your metabolism is. This is why, as much as you hate to hear it, a man who weighs 200 lbs will burn off more than a woman who weighs 100 lbs; they typically have more muscle. For example, if you gained 10 lbs of muscle, you would burn off 350 extra calories per day without doing anything different.
The third component is cardio. Most of us hate it but…it’s a necessary evil. Many people think this is the most important factor in weight loss, I hope at this point in the article you know that is not the case. Cardio is very important and it absolutely helps people accelerate reaching their goal. It is not as important as diet and weight training. We suggest to our clients that it is not the quantity of time you spend doing it, it’s the quality of time. HIIT’s is what I tell my clients to keep in mind. HIIT’s is, High Intensity Interval Training. This program allows for shorter sessions, since time is of the essence for all of us, but gets your heart rate pumping at higher rates to provide a lasting effect to your metabolism. Think about it, have you ever seen a fat sprinter?
It really isn’t rocket science! Inside each of us is a desire to be the best we can be, all you have to do is listen and follow these simple instructions. Just like becoming a millionaire, it takes hard work and dedication but…everything is attainable if you are willing to put your best foot forward.
If you want to change your life, it’s this simple! Not to mention…its bathing suit weather!!