Time To Take Back Your Health And Body by Getting Better Result’s from Your Exercise Program And Nutritional Approach!

Have you been exercising regularly and watching what you eat and really aren’t seeing any result’s? This can be a very frustrating set of circumstances. I know, but did you know the second biggest reason people stop exercising right behind simple motivation is lack of result’s. Why take the time to exercise and eat right when all of that hard work just isn’t paying off.  The simple fact of the matter is somewhere down the line you were misinformed about diet and exercise. Let’s face the fact’s, I mean we all have (myself included) been tempted to buy into the latest magic bullet theory that promises about how it will get us a super hero body with little or no effort.

The truth is there are no magic bullets that will ever replace the right exercise and nutritional approach for your desired fitness level and current conditioning and activity level. Fitness, well it’s not just a one size fits all endeavor. Part of being a certified fitness trainer and being able to call myself a professional is designing the right training program for my client’s.

This is where you might want to consider hiring me or another qualified individual to help you understand the correct way to approach your exercise and nutrition. Getting yourself a fitness trainer is the safest way to help you develop an active fitness lifestyle.

You will be learning the correct way to do the exercises and be building a strong foundation that you can build on the rest of your life. Not doing some exercise video or trying the latest diet. This is the first mistake people make. They never take the time to learn the correct way or bio mechanics of how to exercise properly. It’s true how many times have you seen someone performing an exercise and you just know the form and technique is all wrong. I have spent my fair amount of time in a gym and have seen this often. they run the risk of injury, but you just can’t find the right time and place to say something to everyone, because sometimes people just don’t want to hear it.

Anyway rather then try to give you all the intricacies of how to develop yourself into a Shape Shifter and learning how to shift into shape for life all in this one post I will give you one better. I will give you a free exercise program design for your home or gym use along with a fitness assessment and nutritional analysis. This way you can feel confident that the exercise and nutrtional approach you are taking is the right one, especially when you start seeing some great result’s.

High intensity exercise has been shown over time to be the best way to burn more fat . Part of this is due to the exercise after-burn, also referred to as excess post-exercise oxygen consumption (EPOC). This is the number of calories expended (above resting
values) after an exercise bout.
    
EPOC represents the oxygen consumption the body uses to return to its pre-exercise state .

The physiologic mechanisms responsible for increased metabolism following exercise include oxygen replenishment, phosphagen (ATP-PC) resynthesis, lactic acid removal, increased ventilation, and increased blood circulation and body temperature.

It can take your body anywhere from a few minutes to 2 days to fully recover to a resting state . Studies have found that the magnitude and duration of EPOC depend on the intensity and duration of exercise.
  The intensity of your cardio workout has the greatest impact on EPOC as research as shown .

As exercise intensity increases, the magnitude and duration of EPOC increase .

In a study by Bahr and Sejersted (1991), subjects completed exercise bouts at intensities of 29%, 50% and 75% of their VO2max for a period of 80 minutes. The greatest EPOC was reported following the highest exercise intensity (75% VO2max) with 30 liters of oxygen consumed or 150 calories burned.

(Note: it is well understood in all exercise physiology and nutrition texts that for every liter of oxygen consumed, approximately 5 calories are burned.)

In a more recent study, Phelain and his colleagues also investigated the effects of low-intensity (50% VO2max) and high-intensity (75% VO2max) exercise on the EPOC response.

Although the energy expended during both exercise bouts was the same 500 calories, the higher intensity bout caused a significantly higher EPOC than the lower intensity bout – 9 liters of oxygen (or 45 calories) versus 4.8 liters (or 24 calories).

Additionally, the duration of EPOC following the highest intensity exercise was significantly longer when compared to the lower-intensity bouts (10.5 hours versus 0.3 and 3.3 hours). That’s an astounding difference!
Intensity is king when it comes to burning calories as these results have shown . So even if the calorie count on your cardio machine isn’t what you want it to be don’t worry – the real fat burning benefit is taking place for several hours after your session!

One of the reasons for this occurrence is that after exercise your body is restoring its depleted glycogen (carbohyrate) reserves, therefore, it turns to fat for its primary fuel source !

LOOK AT HOW SPRINTERS TRAIN

If you’ve ever seen a sprinter’s training session the one thing you would have noticed is the intensity at which they train . They perform near maximum efforts for short periods of time. This includes their resistance and cardio training. And the results speak for themselves. How many sprinters do you know of that are fat and flabby?

Cardiovascular exercise that keeps your heart rate sustained for a period of time, such as swimming, jogging, rowing, elliptical, and dancing or anything that works your body with low-intensity and that high duration will help you lose fat, while you’re performing the activity. For the purpose of losing weight, low-intensity jogging is considered by many one of the best types of cardiovascular exercise.

While cardiovascular exercise can allow you to lose fats during running, it is not the best way to lose weight. It is a good way but you do not get the most out of this type of training. What good is it to just burn fats during but not after your workout? I will explain what a greater post oxygen consumption is and how to get it so read on.

Secondly,  it is always recommended to throw in some weight lifting or resistance exercises to help with your weight loss. Building some lean muscle through strength training, also called resistance training is the cornerstone to consistently seeing weight loss and maintaining a healthy weight over time. You see muscle in fact burns more calories than fat.  So when you see fitness models with that lean muscle toned body it is because they regularly participate in strength training as well as cardiovascular activities.

Shape Shifter fitness teaches it’s client’s and practitioners how to develop a unique system of strength training exercises that works on body mechanics and muscle confusion. It is very big on functional training. Conversely, the nice physiques of fitness models come from the muscle they have built, with low body fat percentages. They do not look big, and they just have lean attractive toned bodies. They do weight training as a part of their workout. While diet is a key factor in making your fat loss journey successful, we all need to focus on diet and exercise to achieve a great level of fitness.

So resistance training allows you to speed up your metabolism by building a little more muscle. What this means is that you will be burning more fat while you sit, work and walk around, and who doesn’t want that. Perhaps you can even develop your body to a level you never thought possible.

Finally these two methods cardiovascular exercise and strength training should always be complemented with High Intensity Interval Training. This is the icing on the cake for that greater post oxygen consumption. I have a detailed post on the site for you to read explaining the principals behind HIIT training. This training method is about working your cardiovascular system and your muscular system both at the same time. This allows you to burn some fat during the workout, and is also proven to let you burn fat up to 24 hours after your training.

So to quickly surmise, we should keep in mind that there is no single training method that is the best way to lose weight but it is the mixture of different training regimes that gives you the most efficient routine you can ever have, in conjunction with a healthy diet where the strengths of one covers the weaknesses of another. I hope you have enjoyed the post and remember to “Shift Into Shape For Life”