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8 week NY's Fitness and Fat Loss Challenge: Testing & Measurement week Jan 30th - Feb 5th
11-Feb-2012
8 Week NY’s Fitness and Fat Loss Challenge
Testing & Measurement week: Jan 30- Feb 5
Essential start-up steps
Given that the challenge is 8 weeks and not 8 months, there are a number of immediate steps that need to be taken to ensure significant results are achieved. Outlined below are the most important steps you need to take this week to set yourself up to achieve your goal:
1. Formulate your training plan
A training plan outlining what exercise you will do on what days is critical to your success. It needs to have specific detail such as what time you will train, what type of session, and at what intensity, and for how long you will train.
The training plan must also be realistic and achievable week after week. There is no value in having a great looking training plan on paper if you are not able to stick to it. Group training is a proven winner if you want to maximise your results, enjoyment and value for money. Treat each session on your training plan as an important appointment not to be missed barring emergency.
*You should include a minimum of three cardio sessions per week.
2. Plan your nutrition
Nutrition is 70% of the fat loss equation, therefore proper planning, focus and attention on nutrition is required right from the start. The people who get the most significant results are NOT the people who train the most or hardest, but the people who follow the Nutrition Diary and put the biggest emphasis on getting their nutrition right.
Read or review the Diary thoroughly, pick out the menu ideas that you will use or work out your own from the guidelines and create a shopping list. More importantly DO THE SHOPPING to ensure you have the right foods available. Also clear the cupboards out of any rubbish or undesirable foods to remove temptation.
Write down your food as often and accurately as possible and show it to your trainer for feedback and suggestions.
3. Work on getting into the right mindset and attitude
The quote “it is your attitude, not your aptitude that will determine your altitude”, is most applicable to health and fitness goals.
Embrace your new/revised exercise and nutrition habits with a positive mindset and realise the long and short-term benefits of your commitment and the changes you have made and it will be a lot more enjoyable and easier to do.
Be honest with yourself and your trainer and try hard not to fall into the trap of making excuses for poor choices. Trust me when I say we have heard them all before. Take responsibility if you make a poor choice and aim to improve it immediately rather than making excuses for doing/not doing it.
Making excuses is probably why you are not already where you want to be in relation to health and fitness.
GOOD LUCK!