Get In Shape Tips
SYNERGY Fitness Professionals
With our new training programs that integrate the 6 Components of Fitness, it is impossible to fail. Our Health and Fitness Professionals are now utilizing the techniques and principles as taught by The National Academy of Sports Medicine (NASM) to help you achieve your goals faster than you may have ever thought possible. The Guaranteed Results program is guided by the 5 Components of Fitness, which are essential to your long-term success. Check out the following tips and try to use a new one every week.
FOOD INTAKE FACT
Exercise should be combined with good nutrition in order to reach and maintain your fitness goals.
Nutrition Tips
- Portion snacks to between 200 to 300 calories each
- Cut out soda and drink at least 10 glasses of water per day
- Eat a snack or meal every 2-3 hours to prevent hunger and help you maintain high energy
- Keep track of your eating habits. If you bite it, write it
CARDIO FACT
The National Academy of Sports Medicine recommends 30 to 60 min of modest activity per day.
Cardio Tips
- Workout in your target heart rate zone – see a Fit Pro for help
- “Don’t Dread to Tread”- choose a type of cardio you enjoy
- There’s strength in numbers – try a group fitness class
- Work smarter, not harder. If done properly, you can actually achieve better results by working out less
VITAMINS & SUPPLEMENTS FACT
When used properly, supplements can play a major role in reaching your fitness goals. Simply put, they are a zero calorie replacement.
Supplemental Tips
- Take a multivitamin as recommended with a full glass of water to ensure proper absorption
- Speak with a Fit Pro about goal – specific supplements and appropriate multivitamins
- Eat a meal – replacement bar or shake when crunched for time
RESISTANCE TRAINING FACT
Building strong muscles can help you burn fat, increases your metabolism, and maintains healthy bones. Resistance training can also be a type of cardio! Use it to minimize workout times.
Safety Tips
- Warm up first and take it slow. Maintaining form and posture is a must
- Use an appropriate amount of weight (your muscles should fatigue near the end of sets)
- Reduce rink of injury and help reset muscle lengths by cooling down after your workout
- Remember, you get a better workout if you re – rack your weight when finished
PERSONAL ASSISTANCE
A Fitness Professional can help you determine the perfect mix of these 5 components and develop a customized fitness plan, so you can reach your goals quickly and safely.
- Be honest – discuss your true goals with your Fit Pro
- Fitness is not first nature – No one was born in here. If you have a question, ask
- Don’t cheat yourself – tell your trainer if an exercise is too difficult or too easy
- Proper flexibility training is the most important part of a workout yet the most neglected
THE BREAKDOWN OF NUTRITION
While exercise is extremely important, research has proven that good nutrition is also a major player in reaching your fitness goals. So what does this mean to you? Well, to help get you started, your online nutrition program, which is included in our new GUARANTEED RESULTS program, will include an individualized menu plan and an easy – to – use tracking tool for monitoring your caloric intake. Here is some more great information to keep in mind.
WHEN YOU USE IT, YOU LOSE IT
The science is simple. It’s called the Law of Thermo – Dynamics. Basically, calories are units of energy measurements in the form of food and drink. We take in energy by eating, and we expend it by living. So, when we take in more energy than we can burn, our body stores it as fat. But if we burn more than we take in, we lose weight. For example, if your goal is to lose one pound per week, you’ll need to create a weekly caloric deficit (burn more calories than you take in) of 3,500 calories by eating and exercising smart. Here’s a simple conversation chart to help you figure out how many calories you are taking in:
- One gram of protein = 4 calories
- One gram of carbohydrates = 4 calories
- One gram of fat = 9 calories
- One gram of alcohol = 7 calories
DON'T STARE AT THE SCHEDULE
Remember, you may want to lose weight now, but weight loss is not a race. Our goal through the GUARANTEED RESULTS program is to have a long – term commitment to fitness as well as proper nutrition. And, because losing fat and gaining muscle is really what it’s all about, don’t be discouraged if the weight doesn’t just melt away. Muscle is more dense than fat, so in the beginning, your body could be losing inches while your weight stays the same.
TOP TIPS
- Only weigh yourself once a week, as your weight can fluctuate by several pounds daily
- Wear similar clothing and weigh yourself at the same time each week
- As you build muscle, your weight may even go up a little, but you inches may go down
- Remember, all that the scale tells you is how much gravity is pulling on your body
- Focus on body fat percentage in order to get a true gage of your ideal weight. The scale and the BMI (Body Mass Index) can be very misleading