Here’s a review of each step. We covered #1 and #2 thus far.
- Goal- Vision
- Plan
- Tools and Support
- Progression
- Joint Integrity
Tools and Support. What do I mean by tools? First off, ways to measure your progress would be where I would start. That could be as simple as a tape measure to do some circumference readings and then body fat using the NAVY guidelines and website on line. http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
When you step on the scale to see you have lost 5 pounds, you do not know where that 5 pounds came from. It could be fat, water or muscle. I think it’s very important to test body fat MORE than body weight because ideally you want to keep all your muscle, lose any extra water but concentrate on using the fat as energy so your percentage keeps reducing.
Where do you workout? If you like going to the gym, they have plenty of tools there for you to use. If going to the gym is something you would rather NOT do, you can have very similar (but cheaper) tools at home or in your office. A ball, mat, tubing, free weights, etc. These are all tools.
You body weight, if you know how to apply it and use it properly, is a tool as well. My biggest delight is taking men off the machines, having them do a workout with body weight and show them where they are weak (or not using the muscles). Don’t underestimate body weight- esp if you are tall, big boned or broad shouldered.
Now my favorite tool for cardio- a heart rate monitor! Why? I have heard other trainers talk about high intensity training and using RPE (rate of perceived exertion). I love RPE but here is the thing with PERCEPTION- it’s skewed.
An athlete will push themselves hard because they are used to it. A non athletic person will feel their body and maybe not push as hard but THINK they are working as hard as they can. If your threshold has not been challenged and your comfort zones expanded then you might not be working hard enough to change your body to the next level.
I had a client once for many years who has trained with dozens of trainers. When we started working, I trusted that she was pushed hard so her perception was accurate to her fitness level and capabilities. I’d find her RPE of “8” (out of 10) for each exercise and train her there. I’d ask her at the next session if she felt anything the next day or 2 days later. She replied no for the first 2 months.
This boggled my mind. So after getting to know her better, I decided to increase her weight beyond her comfort zone and showed her what a REAL “8” was supposed to feel like. From there on, her fitness level changed and she got great results.
This example was using RPE with strength training so let’s get back to heart rate.
I had a man in his 70’s that is a super successful businessman. Great guy, not in touch with his body at all. His perception was that he was working hard but could not FEEL when his body was in crisis mode. Luckily, he had a heart rate monitor on and I could see that he was hovering at 170+ while on the floor!!! This is very dangerous.
Without the monitor, I may have pushed him harder. I am glad I did not because that could have ended very badly. You need to know where you are regardless of what you are doing. When your fitness level increases, the same activity does not get your heart rate up to the same level anymore. This is good news—it means you are more fit. AND it’s time to change the exercise or something about it to get back into your zone.
Let’s review my tool suggestions so far:
- Tape measure
- Body fat test
- Equipment for exercising
- Heart Rate monitor
There are more but by now you get the point. Let’s look at support now.
- Family member or friend to be accountable to
- Trainer, Nutritionist, Doctor to be accountable to and to create your program
- Having the house or office set up to reinforce your goals
- Gathering with like minded people to keep you on track
- Using hypnosis to change your mindset or therapy to breakthrough some patterns
- A journal to use every day
- A rewards system set in place to celebrate each step of your progress
- And more!
As you know, we offer most of these things on our 6 Week Beach Body Program- that now you can get in download form, the entire program for only 97$! If you need some tools and support, you might want to consider investing into YOU today and get a jumpstart on summer! http://www.6weekbeachbodyinabox.com
“I definitely can see how my new habits have taken root. This is the most fabulous part of the whole program–feeling that there is knowledge and confidence within myself now and creating life long changes for the better. I have lost a total of 14 pounds, 10 inches and I am now automatically making healthy choices– this program works!“
Cindy Browne, Cincinnati Ohio
