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This Is Why You’re Not Losing Fat

Lean. Ripped. Shredded. No matter what you want to call it, the process of stripping body fat from your frame and revealing the dramatic muscle beneath isn’t easy. It requires patience, dedication, consistency and hard work.

Did we mention patience? Because damn, sometimes that scale will just not budge, despite what you’d rightfully consider superhuman effort.

In those moments of doubt—when you’ve hit the gym regularly, dieted religiously, avoided temptations, and otherwise applied the perseverance of a monk to your fitness efforts, all to no avail—sometimes an outside perspective is key.

ERROR 1 YOUR CARDIO ISN’T GEARED TOWARD MAXIMUM FAT BURNING.

“More is better.” It’s the mantra that built America, right? So if 20 minutes of cardio is good, 40 must be even better. Heck, let’s just round it up to 60, and I’ll be ripped in a week!

Ah, if only it worked that way. Yet in reality, if you could plod your way to a great body—and catch up on your favorite shows in the process—everyone in your gym who camps out on the cardio equipment for hours at a time would be spectacularly lean.

In the case of cardio, more is not always better. In fact, it can be wasteful at best, and counterproductive at worst, as you often end up compromising your muscle mass without ever adequately tapping your fat stores for energy. Instead, you’ll want to drastically cut down your cardio sessions while ramping up your intensity to maximum levels.

“If somebody really wants to drop and burn body fat in the quickest, most efficient way possible, and they have the drive to undergo it, there’s nothing better than high-intensity interval training,” Balcombe explains. “Nothing is as effective as HIIT. There’s no exercise protocol I would recommend more to someone who wants to get lean.”

YOU’LL WANT TO DRASTICALLY CUT DOWN YOUR CARDIO SESSIONS WHILE RAMPING UP YOUR INTENSITY TO MAXIMUM LEVELS.

HIIT alternates periods of high intensity and low intensity in a repeating pattern. For instance, if you’re running, you’ll do 15 seconds of an all-out sprint followed by 15 seconds of a slow recovery jog or walk. The better your fitness levels, the further you can push yourself during the active phase—you can do 15/15, 30/30, 45/45, or even 60/60, although a 60-second all-out phase is definitely pushing the upper limits of your short-term abilities and may cause you to fatigue early in your workout. Someone new to HIIT can also consider a 15/45 work-to-rest ratio, which is obviously easier because of the longer low-intensity periods.

“These alternating periods of intensity target both type I and type II muscle fibers, enhancing not only overall aerobic conditioning but muscular strength and power too,” Balcombe says. “HIIT not only helps you burn fat, you’ll also spare muscle because of the shorter workout periods, as you’ll spend less time in a catabolic exercise state.”

To do HIIT right, you’ll need to approach cardio like you do your toughest lifting sessions. That means no reading, no watching TV, no chitchat; you’re waging war, and every rep—or in this case, interval burst—counts.

“Back when I was following a HIIT program on a regular basis, I would either set aside a whole training session for it, even though the sessions are only 10 or 15 minutes, or I would do it at the beginning of a regular weight workout,” Balcombe says. “I personally loved to do it before I worked out with weights, because you go into your weight workout with all the fat-burning hormones like epinephrine and norepinephrine elevated, giving you an additional fat-burning effect long after your cardio session is over. Of all exercise protocols, HIIT just annihilates all others in terms of how much fat you burn, both during your workout and afterward.”

HOW TO HIIT

BEGINNER
Frequency 2-3 times per week
Warm-up 5 minutes
Sets/Time 5-9 sets,* 5-12 min.
Intervals 15-20 sec. high intensity
45-60 sec. low intensity
Cool-down 5 minutes
INTERMEDIATE
Frequency 2-4 times per week
Warm-up 5 minutes
Sets/Time 10-12 sets, 10-18 min.
Intervals 30 sec. high intensity
30-60 sec. low intensity
Cool-down 5 min.
ADVANCED
Frequency 3-4 times per week
Warm-up 5 minutes
Sets/Time 15-25 sets, 11-18 min.
Intervals 30 sec. high intensity
15 sec. low intensity
Cool-down 5 min.

* One set includes the high and low intensity components; so a 30-second work-to-rest interval would mean each set is 1 minute.

ERROR 2 YOUR EATING IS OUT OF PROPORTION.

With HIIT in your repertoire, you’ll have taken a great leap forward in your training efforts. But that’s not even half of the equation if weight loss is your goal, Balcombe warns. “Exercise has a very small impact on fat loss compared to dietary changes,” he says. “More than any training or supplementation changes you make, diet has by far the most major effect on weight loss. And the biggest mistake I’ve seen people make nutritionally is [eating] portion sizes [that] are so out of whack.”

Blame it on restaurants—or your well-meaning family members—who heap dinner plates with food, throwing off our ability to eyeball a proper serving of just about anything, from steak and potatoes to breads and cereals.

“People may think they’re eating a normal portion, but in reality they’re eating 3-4 times what they should be,” Balcombe says. “It’s the most important part of weight loss, and it’s the one part people have the least awareness of. They’ll instead focus on the next level, which is looking at things like macronutrient ratios and food types. Of course, those other aspects have an effect, but when you’re overconsuming calories, the ratios don’t make much of a difference.”

The solution, thankfully, is simple, and temporary as well. Balcombe recommends a set of measuring cups and spoons. “You don’t need to actually weigh all your food, just put it in a measuring cup before plating it,” he suggests. “Over the course of a few weeks, you’ll start to get a real feel for what a proper portion is, and eventually you’ll no longer need the measuring devices to know what you’re doing.”

DIET HAS BY FAR THE MOST MAJOR EFFECT ON WEIGHT LOSS.

ERROR 3 YOU’RE NOT MINDING YOUR RATIOS.

“Once you have portion control down, you can start experimenting with macronutrient ratios,” Balcombe says. He recommends that 15-20 percent of overall calories come from fat—mostly the healthy unsaturated variety found in foods like nuts, fish and avocadoes. The rest will come from protein and carbohydrates.

How much of each? Well, that depends on you. “It comes down to your lifestyle and training,” Balcombe says. “For instance, if you’re doing HIIT regularly, you won’t be able to handle it if you’re going low carb. When I first started HIIT, I was on a diet of no more than 50-70 grams of carbs per day, and I just couldn’t pound out the interval sessions. So I had to crank up my carbs.”

Balcombe suggests a 2:1 carbohydrate-to-protein ratio for people on a HIIT program, with the carbs consisting mainly of slow-digesting carbs. “I don’t use the terms ‘complex’ or ‘simple’ carbs, because they don’t really mean much,” he says. “You have complex carbs like maltodextrin that break down fast and behave just like a simple sugar, for instance. So forget about simple and complex, and just rely on slow-digesting carbs as your main source.” Options include sweet potatoes, brown rice, green leafy vegetables, and steel-cut oatmeal.

The one exception, where a fast-digesting carb is preferred, is within the 30-minute pre-workout window. “That can include anything from a Gatorade to a dextrose drink to maltodextrin or waxy-maize starch, which might be included in a pre-workout supplement,” Balcombe says. “Having carbs that break down faster in this time is okay because your body is chopping through massive amounts of glycogen (energy) during these workouts.”

OPTIONS INCLUDE SWEET POTATOES, BROWN RICE, GREEN LEAFY VEGETABLES, AND STEEL-CUT OATMEAL.

ERROR 4 YOU’RE NOT TAKING FULL ADVANTAGE OF SCIENTIFIC ADVANCEMENTS.

“Even though I run a supplement company, we don’t pretend that these products are a magic bullet,” Balcombe says. “We want people to have proper expectations, which is that they can lose weight from dieting and exercise. A well-designed supplement, meanwhile, will help give you an extra edge in propelling your results forward.”

When it comes to choosing a fat-loss supplement, look for research-backed ingredients like green tea extract,caffeine, and yohimbine, all of which have been shown to increase energy expenditure and accelerate fat loss. “Green tea extract—specifically its level of epigallocatechin-3-gallate, or EGCG—has an impact on caloric expenditure, while caffeine improves energy and alertness,” Balcombe explains.

Natural plant extracts, like Sphaeranthus indicus and Garcinia mangostana, may also help to fuel your fat-loss efforts. In a randomized, double-blind, placebo-controlled study, subjects taking 400 milligrams of Meratrim (an ingredient composed of both Sphaeranthus and Garcinia) two times a day (for a total of 800 milligrams) showed significant weight loss in as little as two weeks.1

“A WELL-DESIGNED SUPPLEMENT, MEANWHILE, WILL HELP GIVE YOU AN EXTRA EDGE IN PROPELLING YOUR RESULTS FORWARD.”

“At eight weeks, subjects on Meratrim reduced their waist and hip circumference,” Balcombe adds. “This research suggests these benefits are being brought about through Meratrim’s ability to partially block fat cells from both the uptake and the formation of fat.”

Resource: www.bodybuilding.com – Sebastian Balcombe

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Slow progress is better than no progress

Crazy week or two with so much going on at the moment and I cannot wait to share it all.

How are things going with your new year resolutions / goals etc, are you one step ahead or maybe two steps behind? If two steps behind don’t worry its not to late. Get up, get back and give it your all.

Remember slow progress is better than NO PROGRESS!

Believe you can

So the holiday season is over and everyone is slowly but surely getting back to “reality”. Most of the time a “Holiday” is exactly what we all tend to do over the festive season – (often holidays) an extended period of leisure and recreation, especially one spent away from home or in travelling. A day of festivity or recreation when no work is done…Holiday comes with leisure and loads of snacking, socializing, drinking, eating more than usual. So now that the holiday is over it doesn’t mean all your temptations will be over and that is why we need to be realistic in setting weight loss goals from here. I would like to share a few pointers on how to get back on track.

* START by making sure you are well hydrated. Replace all your sugary / alcohol drinks with water and loads of it. Start by cleaning your system by drinking a glass of luke warm water with fresh squeezed lemon. This will kick start your digestive system and it is a great liver cleanser. There is so many advantages of lemon to the body but I’m not going into the details now!

* Then prepare your food in advance as far as possible. This will not only prevent you from driving into the first available fast food drive through! Remember fail to plan and plan to fail.

* Set a weekly goal. For example: I will attend gym 4 times this week and have one jog / walk over the weekend…Print a calendar and put it up on your fridge. Make healthy living FUN and part of your life. It doesn’t have to be a barrier to get to the gym – see it as a fun and effective way of stress relieve and let the feeling of accomplishment drive you!

* REWARD yourself: Yes you’re right I said reward yourself. Depending on your budget or what you perceive as a reward and let it be once a month where you go and actually “reward” yourself with a manicure / pedicure / sport massage / a nice t-shirt whatever it is. Set out 1 day in the month and stick to 1 reward per goal. This is a great way to stay motivated if you know there is something “at the end”…If it is pizza / food make sure the timing you have your meal is correct! Don’t over indulge in a pizza or dessert before you go to bed for example lol.

Start with small steps and in the end you will be a runner towards success in every aspect of your life! Don’t fear failure. Let everyday be a new day. Forget about the past and move forward!

One of the things I said to myself was that I want this to be my best year yet when it comes to Fitness / Nutrition and assisting others to reach their goals and to transform not only bodies but minds & lives. If I can be an inspiration or a motivation to one person to start their journey to become healthy, then I’m already happy and one step closer to my goal.

As you all know by now I have a passion for “healthy living”, nutrition & being a fit.

So I decided to do a 2 year Diploma in Sport Science…I just realized that I have such a passion for this and would LOVE to further my passion with knowledge, by being even more qualified to help individuals. This will be done part time, so where I will manage to find the time with my life / work / 1 year old hehe I don’t know yet BUT I WILL SUCCEED and live my dream one day at a time!  I want to offer something different! Not just an average personal trainer you work out with leaving the gym empty handed, but rather equip and educate you in the process of what it is that you’re really doing! I will use my Design background and design workout log sheets for each client with a gym & nutrition plan specifically designed for you. It will be compiled either in a file or booklet format with a unique personalized program etc. This will not only motivate yourself to track your results / process but will also inspire yourself to look back on a “journal” to becoming the best version of yourself! I’m almost done with my Sport Nutrition & Supplementation Certificate so I’m excited to say the least :-)…Busy busy busy

Then: GREAT NEWS for Potchefstroom!!!

Perfect Pulse

Myself and Perfect Pulse have just finalized the details for the “Perfect Pulse Truth about Fat loss Nutrition and Exercise Workshop”. We will be hosting it on the 15th March @ Willows Garden Hotel Potchefstroom. 82 Govan Mbeki Drive and we will be starting at 10am sharp. Please contact me Claudine on 082 555 2174 or e-mail claudinekidson@gmail.com to book your place. Once you know the truth, you will see just how easy it is to achieve that dream body and maintain it WITHOUT dieting. It is time you know the truth….see you there!!!! It is R150 per person and believe me when I say this will be the best investment you can make for yourself!

Hope to see you there…

Then Personally:

I had to share this with you all. My baby girl is so cute she is “at a stage” where she copycats everything I do and when I saw this picture of us (which I never thought I would share) it reminded me of her = mommy & baby TEAMwork lol

2014-01-22 14.59.19

You must have a blessed week and remember to get up and give it your all. Set goals and believe in yourself!

New year and new goals…

So after a month or 3  “off-season” I’m back and ready for this year more than EVER! Back to “clean” eating & pumped training. Ready to be fit, healthy, strong & toned, are you?!

This is me now :-), don’t look at the hair & make-up cause theres none haha, had a good sweat!

Bring it on

I don’t know if it’s only me but oh my Holidays just make me gain weight! I went all out this holiday and believe me when I say I overindulged in sweets, “good” food NO NOT HEALTHY food 😉 and then of course the more than usual “social” drinking.

I do believe we all let go at some point the question is just will you get back to what is best for you? Do you have any goals or resolutions? I don’t normally have resolutions but I do have goals.

One of them is that I want to be fit to enter a race or two in running and Mountain biking. So I started running again and its GREAT! Going slow but I’m super motivated to get back to where I use to be at and even at a better pace!

Then there is some EXCITING things lined up and I will share them with you as soon as everything is finalised!

Let this be your best year yet. Stick to the plan and don’t be a January / February gym attender, but let this be a year of consistency and dedication. Don’t set unrealistic goals and set yourself up for failure by not achieving them.

Get a plan and stick to the plan…Let everyday be a journey to a healthier & happier you!

Do you have any goals? Please do share them.

Have a super week,

Claudine

Time for a new goal…

So my 12 Week Total Body Transformation Challenge came to an end and I was super happy with my results and reached my goal as I hoped to. I lost a total of 25kg and I reached my goal weight of 48kg… The aim is NOT to be be skinny but rather to be STRONG & FIT, TONED & LEANED OUT!!!

Image

Skinny is not sexy – Strong & Healthy is beautiful – This is my opinion…

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But now it is time for a new challenge and a new goal… I reached my transformation goal now I want to focus more on the detail of building muscle, to boost my strength, and get absolutely shredded by burning fat, AND to top it off I only have six weeks to achieve the next “thing”. I cannot reveal it now but I will tell you everything in 39 days. 🙂

So new program – new diet –  new goals – new supplementation…I decided to try out Jim Stoppani’s  6 Week Shortcut to Shred! I absolutely LOVED the LiveFit trainer from Jamie Eason but I did the trainer a few times over the last two years, so I’m up for a new challenge/program…

More about the program:
Shortcut to Shred is a fast-paced fitness attack guaranteed to torch body fat, build muscle, and boost your strength. It’s an intense, six-week plan built on six workouts per week, linear and reverse linear periodization, cardio acceleration, a precise three-phase nutrition plan, and a cutting-edge supplement program. Best of all, it’s absolutely free.

Shortcut to Shred isn’t easy, but you don’t want easy. You want results.

So is there anyone out there NOT on a specific program who wants to join in on this challenge?

I’m starting today – I switched the days around cause I did Chest & Shoulders yesterday – So here goes:

Image

Whoop lets do this… I will post more about my supplementation etc soon.

Then to all my new blog visitors & subscribers & Facebook group friends – Welcome – I hope we can encourage, motivate and inspire each other on the journey on becoming fit and fab! Get your friends to like my Facebook page, join the blog, follow a tweet and lets get this circle of friends going.

Have a super day.
– C –

Week 5 Progress – YOUR best is the best…

Hi all my fit and fab friends, how is everyone doing?

Well I decided to do a post on my progress – Week 5 is where I’m at!

I have to admit that its been a “challenge” this last 5 weeks just to actually manage my schedule/time and lifestyle to make it to the gym. I realized by the end of week 4 that I’m putting so much pressure on myself and decided to make a MIND SHIFT! Things have changed in my life and it is time for me to adapt accordingly. NO I cant train twice a day like I use to – I’m limited to 45-60 min 4x a week so I had to make the decision get negative about it or embrace it and see it as my effort of the best!

So I cancelled my 4 week measurement session but decided yesterday I must face it…So I went and hey I was impressed with myself.

Dropped only 1kg but so much in centimeters and fat.

Herewith my 5 week measurement.

Week 5 Measurements 001

Week 5 Progress Pics:

Week 5 Progress Pic

I want to encourage you to take progress photographs EVEN if you don’t feel like it! I didn’t realize I was making progress until I saw this photos. It will motivate you to work hard!

Day 1 - Week 5

NEVER GIVE UP -Even if your progress is slow or you only manage 45 min a day or whatever situation you face JUST KNOW that your best is the best!

There is times that I feel discouraged and think about all the reasons WHY I cant train or get to the gym – but the difference is I still do it even though I don’t feel like it 😉

So again I want to encourage you to put in the effort that you know you are capable of – If it takes you 3 months longer to reach your goals so be it at least you are on your way!

WHEN YOU FEEL LIKE QUITTING THINK ABOUT WHY YOU STARTED IN THE FIRST PLACE…

 

YOUR life can and WILL be changed!

If I could do it so can you!

First things first…Do you want to enter the USN 12 Week Challenge 2012 then you have to start by purchasing your 12 Week Body Transformation Starter Pack. Supplements included in the starter pack will be:

(This will last you approximately 3-4 weeks)

  1. Pure CLA 1000 (45’s)
  2. Phedra-Cut Ultra XT (60’s)
  3. Diet Fuel Ultralean (1kg)
  4. Protein Dessert (454g)

What I would add to this:

  1. Women’s Ultra Two-a-day Daily Vitamin
  2. USN OMEGA PRO 3,6,9
  3. Phedra Cut Ultra SF (for the evenings) / Lipo

If you don’t want to enter the competition and only do the Challenge you can buy the products separately. There are great specials available and I would suggest you buy the combo packs for they work out much cheaper in the end.

Next: So lets do a quick breakdown on each product explaining the function of each supplement.

Tip: It is a good idea to get clued up on the supplements that you will be using. Not only to educate yourself on the role it plays but for you to know what you are fuelling your body with. As the Challenge Progress we will add to the supplements but for now this is the most important…

Before I begin it is so important to know your supplements and what you put into your mouth. Why do I use USN? First of all I must give them credit on their AMAZING customer support and advice.

Gareth Powell from USN has been of amazing support throughout my Challenge. All my questions have always been answered and more. So before I go any further thank you Gareth and the team at USN for making each customer/individual feel valued as a client and for the exceptional products!

This is the link to their website: USN – Ultimate Sports Nutrition

Email Gareth at USN should you have any queries on this 12 Week challenge or for some advice: info@usn.co.za

Trust me even though this is allot of information make the time to read through it and get the foundation right of your knowledge beforehand.

WOMEN’s ULTRA TWO-A-DAY
DAILY VITAMIN

A daily multi-vitamin designed for the female who requires an essential supplement for a balanced, nutritious diet.

PRODUCT OVERVIEW

USN WOMEN’S TWO A DAY is a scientifically formulated, nutrient rich multi-vitamin/multi nutrient, designed for the active female who has specific micronutrient demands for the continued maintenance of good health, immune support and energy availability.

WHEN

Daily with breakfast.

BENEFITS

  • Increased energy levels
  • Improves overall performance
  • Stimulates cognitive function
  • High in antioxidants

Improves immune function

OMEGA PRO 3,6,9
ADVANCED CELLULAR ANTI-OXIDANT

A combination of Omega-9 (mono-unsaturated fatty acids) and Omega-3 and -6 (poly-unsaturated fatty acids). Omega-3 and -6 are Essential Fatty Acids (EFA’s).

PRODUCT OVERVIEW

USN OMEGA PRO consists of a combination of Omega-9 (mono-unsaturated fatty acids) and Omega-3 and -6 (poly-unsaturated fatty acids) – Omega-3 and -6 are essential fatty acids.

All these fatty acids are necessary for the formation of healthy cell membranes, the proper development and functioning of the brain and nervous system, and for the production of hormone-like substances called eicosanoids (thromboxanes, leukotrienes, prostaglandins).

These chemicals regulate numerous body functions, including blood pressure, blood viscosity, and vasoconstriction, immune and inflammatory response. They have profound beneficial effects on the body an influence hormone production, immunity and cardiovascular health in addition, they keep the skin and other tissues youthful.

WHEN

  • Daily with food.

BENEFITS

  • Optimises metabolic function
  • Balances hormone production
  • Promotes cardiovascular health
  • Boosts sports performance
  • Reduces exercise related pain

PHEDRA-CUT LIPO XT
EXTREME THERMOGENIC FAT LOSS ACTIVATOR

Phedra-Cut Lipo XT provides all the benefits of the Phedra-Cut Ultra XT, but now includes a patent-pending encapsulated form of premium, highly concentrated natural capsicum extract, Capsimax™, which protects the esophagus and gastric barrier from the burn often experienced with cayenne pepper and its extracts. Due to the protective nature of this encapsulation, a higher quantity of capsicum actives form part of the formula, making it even more effective as a weight control aid.

PRODUCT OVERVIEW

USN’s Phedra-Cut Lipo XT is an advanced fat loss activator, consisting of a synergistic blend of botanical ingredients, which have proven to assist in effective weight control.Not recommended for pregnant/lactating women.

WHEN

  • Prior to meals.

BENEFITS

  • Thermogenesis
  • Supports a healthy metabolism
  • Reduced carb absorption
  • Appetite control
  • Reduced glucose production in liver
  • Inhibited fat cell formation (Anti-adipogenic activity)
  • Mood & mental acuity enhancement
  • Anti-oxidation during fat breakdown
  • Energy boosting

DIRECTIONS FOR USE

As a dietary supplement, take 2-3 capsules 2-3 times daily, 30 minutes prior to meals/snacks. If training early morning, take 2-3 capsules prior to workout, and then follow with breakfast directly after training. Phedra-Cut Lipo XT is not recommended after 4pm.Take Phedra-Cut Lipo XT for 5 consecutive days of the week and stop use for 2 days before continuing again (2 off days).Optional: Take 3 capsules Phedra-Cut Stimulant Free 30 minutes before your evening meal to prolong the weight control process to an even greater extent throughout the evening.
During the 2 off days of not using Phedra-Cut Lipo XT, it is advised to use Phedra-Cut Stimulant Free 2 times per day, 30 minutes prior to meals.

or

PHEDRA-CUT ULTRA XT
FAST ACTING THERMOGENIC FAT BURNER

An advanced, multi-phase extreme thermogenic, fast activating fat loss activator, scientifically formulated to rapidly increase fat metabolism, appetite suppression and to boost energy production.

PRODUCT OVERVIEW

PHEDRA-CUT ULTRA XT is an advanced fat loss activator, consisting of a synergistic blend of natural ingredients, which have all proven to assist in safe and effective weight loss.

Benefits of PHEDRA-CUT XT:

• Increased fat burning activity (incl. abdominal fat)
• Blood glucose regulation (which may eliminate cravings)
• Reduced carbohydrate absorption
• Appetite suppression
• Reduced glucose production in the liver
• Reduced fat accumulation
• Inhibit fat cell formation (Anti-adipogenic activity)
• Mood and mental acuity enhancement
• No estrogenic interactions
• Anti-oxidation during fat breakdown
• Energy boosting

WHEN:

Prior to meals.

BENEFITS

  • Increased fat burning activity
  • Advanced blood glucose regulation
  • Reduced carbohydrate absorption
  • Appetite suppression
  • Reduced glucose production in the liver
  • Mood and mental acuity enhancement
  • Inhibits fat cell formation
  • Antioxidant effect
  • Energy-boosting
  • Non-hormonal

PHEDRA-CUT ULTRA STIMULANT FREE
FAST ACTING NON-THERMOGENIC DAY AND NIGHT FAT BURNER

A non-stimulant primary weight loss supplement designed to optimise the metabolic pathways associated with increase fat and carbohydrate metabolism without increasing thermogenisis or central nervous system activity.

PRODUCT OVERVIEW

PHEDRA-CUT ULTRA SF has been formulated for individuals wishing to achieve optimal weight-control and energy levels, without central nervous system stimulation.

It can also be used in combination with Phedra-Cut Ultra XT to continue the weight-regulating process during the night as well as over weekends.

  • Increased fat burning activity (without CNS stimulation)
  • Blood glucose regulation (which may eliminate cravings)
  • Reduced carb absorption
  • Appetite suppression
  • Reduced fat accumulation (also in liver)
  • Mood & mental acuity enhancement
  • Anti-oxidation during fat breakdown
  • Energy boosting
  • May lower the level of CRP (C-reactive protein) in the body and hence reduce leptin resistance.

WHEN

  • Prior to meals.

BENEFITS

  • Decreases weight and fat mass
  • Suppresses appetite
  • Improves blood glucose regulation
  • Reduces starch digestion
  • Inhibits amalayse enzyme production
  • Improves thyroid function
  • Increases fat and glycogen metabolism
  • Improves metabolic function and energy levels
  • Non-hormonal

PURE CLA 1000
ADVANCED BODY TONER

A non-stimulant weight loss supplement that supports weight loss and the metabolic processes involved with fat burning. With further health benefits including blood sugar regulation to promote a lean physique.

PRODUCT OVERVIEW

Conjugated Linoleic Acid is seen as a “wonder nutrient” that occurs naturally in a wide variety of foods such as beef, some dairy products and turkey.

This “wonder nutrient” has been scientifically proven to inhibit the process that is responsible for the deposition of fat in the body (especially in the abdominal and leg areas). CLA directs the body to use fat reserves for energy. Research has shown CLA to increase lean muscle while reducing body fat. A number of other studies also revealed dramatic cholesterol-reducing effects with CLA supplementation.

USN CLA 1000 primarily provides the Cis 9, Trans 10 and Trans 11, Cis 12 isomers in a 50:50 ratio, as recommended for optimal efficiency. Supplementing with CLA should result in a leaner, healthier body.

WHEN

  • With or directly after meals.

BENEFITS

  • Promotes fat metabolism
  • Protect lean muscle mass
  • Increases energy expenditure
  • Anti-cancer properties
  • Enhances immune function
  • Powerful antioxidant
  • Prevents high cholesterol

DIET FUEL ULTRALEAN
LOW-GI SLIMMING SHAKE

Premium high protein
Low-carbohydrate meal replacement
Contains the USN Lean System for effective weight management

PRODUCT OVERVIEW

USN DIET FUEL ULTRALEAN represents the newest and most advanced technology for the reduction of body fat as well as the maintenance of lean muscle tissue.

This delicious, low-GI, low-kJ meal replacement formula provides you with a complete, nutritious meal for anytime of the day. It contains all the essential nutrients in adequate quantities to ensure healthy and lasting weight loss.

The USN Lean System blend consists of N-Acetyl-L-Carnitine, HCA (Hydroxycitric acid) and a high level of bio-available Calcium, which has been shown to assist the weight-loss process through various effective mechanisms (excluding central nervous system stimulation).

The formula has a high fibre content to increase satiety levels and to assist with digestion. The reduction in hunger is further promoted through the addition of 25g High Biological Value Protein from various sources, which triggers a natural weight loss hormone (PYY) in the body.

The high quality Protein substrates also assist in improving Protein synthesis, regulating blood sugar levels to reduce cravings and improving overall health. Lactazyme is added to assist in the breakdown of Milk Protein and improved absorption.

WHEN

  • As a dietary supplement
  • Two servings daily at 10:00am and again at 3:00pm

BENEFITS

  • Muscle retention
  • Muscle growth
  • Stabilises blood sugar levels
  • Suppresses appetite
  • Increases fat and glucose metabolism

Remember to take your first “BEFORE” photos with your measurements the day you start your challenge.

I’m here to assist you if you have ANY QUESTIONS. My 12 week training program as almost done for those who will be interested.

Take on this Challenge you CAN DO THIS, you will never ever look back.

Happy Friday,

Claudine

Click on the image to download your diet for your fridge!

Keeping it up…

Helloa all my fit and fabulous blog friends & followers,

I’m so back and ready for action ;-)…Yes I know I have only been recently back in the gym but I am super excited about every day ahead…

So what happened? The whole pregnancy, weight gain etc was a HUGE adjustment and to be honest for a while there I did not know how to cope with all the changes taking place inside/outside my body ;-)! For some reason I’m just gaining weight at the speed of light and I started to feel more and more self conscious about the fact that I have a definite baby bump at 12 weeks 3 days! My thyroid medication is consistent and its not as if I’m eating for 3 😉

But yesterday when that little voice inside my  head said don’t go to the gym, you look fat/bloated and and and, I decided to silence the voice inside my head and to just DO IT!

And you know what it was the best decision I could have made…Yes I’m the fattest that I have ever been but that wont keep me from being fit and healthy! Have you been through something similar? If so please share with me.

I decided to take it one step at a time and just to enjoy every moment of it…I don’t have any pressure in the gym as I’m no longer working towards competing for now! It is still sad to see everyone getting ready/planning for the Body Beautiful South Africa – But hey next year is going to be a BIG YEAR :-)! Are you thinking about competing / are  you currently prepping for a competition?

I’m starting with the Shape 5 week 5km challenge – Imagine a few months back I was comfortably running a 10-15km run. Where my challenge was – being so fit struggling to get my heart rate up I’m now struggling to keep the heart rate down.hehehe amazing how things change and how we adjust!

This is what they say about it:

In a normal, uncomplicated pregnancy, your resting heart rate will elevate by 15 to 20 beats per minute. As is the case with all of the major organ systems, cardiovascular changes that take place during pregnancy are believed to be triggered by hormonal signals, primarily increases in progesterone and estrogen, which alert the body to the presence of a fetus. These changes begin in the first trimester.

Why Does Heart Rate Shoot Up?

Changes in your circulatory system gradually occur after you conceive. The change is to fulfil the requirements of extra blood in your body to nourish your baby. The blood during pregnancy circulates through placenta to ensure the supply of blood, oxygen and nutrients to the developing fetus in your body. The cardiac output of your heart increases by 30-40 percent and your blood pressure decline slightly as more of your blood is aimed at the uterus, kidneys and skin.

Exercise

It used to be that pregnant women were advised not to allow their heart rate to go above 140 beats per min during pregnancy. However, in 1994, the American College of Obstetrics and Gynaecology changed its recommendation because there was no evidence that a heart rate greater than 140 beats per min was harmful for the mother or baby. Instead, pregnant women should use their perceived rate of exertion to measure intensity, and aim to exercise at a level that allows them to carry on a conversation while exercising.

Read more: http://www.livestrong.com/article/187305-the-normal-pulse-rate-during-pregnancy/#ixzz20Dstjkvs

So that explains the fact that before I know my heart rate is 135-140 bmp while exercising! lol

Just thankful to have my Polar FT80 to monitor my heart rate while working out!

If you don’t have a heart rate monitor yet and you are serious about working out / gym / running I would definitely say it is worth every cent!

Great feautures like

  • Advanced training analyzing
  • Training Diary
  • Training Load
  • Training programs

To help you train safely and effectively, the training computer determines your heart rate target zone limits automatically according to your age-based maximum heart rate (220 minus age). The limits are determined either in beats per minute (bpm) or as a percentage (%) of your maximum heart rate.

Keep your heart healthy by living a healthy lifestyle and by following a good nutrition plan!

Well we will be visiting the doctor tomorrow to visit baby Kidson so I’m super ExCiTeD. Will keep you posted!

Have a super day and let me know what you are up 2 by commenting below the post…

Claudine

USN – Post Challenge Claudine 22 May 2012

Hi all my fit and fabulous friends. If you’ve missed Expresso this morning check it out here.

Stay motivated throughout the cold winter months, set new goals and make sure you keep your program interesting at all times!

Don’t let the winter months get to you and set you back on where you want to be. During the colder months we tend to reach out to warmer comforting foods and beverages. Make sure to go for the healthier options!

Keep up the hard work and work around those cold mornings, even if you don’t always feel like it get out of bed go to gym and before you know it you will feel energized and ready for the day!

Thursday already!

Wow where did the week go, I cannot believe it is Thursday already!

So how is your week, sticking to your goals or commitments? Well I am proud to say it is Thursday and my week have been super clean with no chocolates or sweets ;-).

Then I have to share my excitement about my trainer that I’m bust designing – I’m super excited about this. I’m putting in allot of time and effort and believe this is going to be BIG!

I just realized that you won’t get such a funky designed program worked out to perfection anywhere for R150 in the format I’m doing it. I just realized that I put in HOURS and HOURS on perfecting my routines / helping others / replying tons of mails / messages for absolutely free and for the passion off helping others and will keep on doing so.

But with this program I decided if you want it you will pay for it – if not so be it! There are thousands of programs online to copy and paste no doubt but I’m focusing on the perfect combinations, convenience of easy to follow, time limited effective workout routines.

I know what worked doing a 12 week total body transformation challenge. You don’t want to end up getting bored with your routine, spending hours in the gym per session, not getting results and switching between programs as you go along. I’ve been there – Trying every second program that seems to look o.k. Been there done that. Paying others to work out a program and what do you get? A generic excel copy and pasted A4 spread with days repeated same exercises, same repetitions and myself on the other hand getting bored and frustrated – looking for the next program.

Enough about that…

Yesterday was Zumba day – Again great fun and a super workout with a great calorie burn. Do you have a specific workout that you love doing. That workout that seems to take your mind off from everything else. Well this is it for me. I must admit that I’m very specific when it comes to the fitness instructor giving the class. The one currently giving Zumba at our gym is absolutely amazing – don’t think that it will be the same if she isnt the instructor!!!

I’m playing an action netball game tonight so lets hope for a win will keep you posted!

Well have a great day.

Image

Expresso Show SABC 3 Interview

I had so much fun with the Expresso Team and with USN. It is amazing that I had the opportunity to share my story with you and I truly hope that I can encourage or motivate you to become the best you could be.

You are so beautiful within and what a added bonus to feel super from inside and outside!

Know that it is possible – It will be hard but it is NOT that hard once you make it a lifestyle and a goal to achieve.

Have a super day…

 

Need inspiration?

Everyone loses their inspiration in the gym sometimes. What matters is what happens next. Here’s how to relaunch your program for out-of-this-world results.

Unless you are a beginner and have just started training, chances are you have been stuck at one point or another with a goal or a lift in the gym. Perhaps you wanted to bench 225 and got stuck at 215 or 220 for weeks. Maybe you were shooting to weigh a cetrain amount and couldn’t seem to get past the mark for what seemed like an eternity.

We have all been there. Maybe you are there now. If that is the case, then one or more of these 10 tips could be exactly what you need to break that barrier and meet your gym goals. If you are a beginner, pay attention because you will get stuck sooner or later and you can also implement these strategies to break your sticking points sooner rather than later.

1. Keep A Log

This one may seem like a beginner tip to some of you advanced guys but bear with me. There is something about seeing your barrier in black and white that just drives you nuts to break it. You can train and just keep your numbers in your head for months and still be stuck.

Instead, keep a log and you will see yourself improving in a matter of a few workouts. You will get so determined to see your goal in writing that you will drive yourself harder to do it.

Set up your own logsheet, see sample what I have done:

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You Will Get So Determined To See Your Goal In Writing That You Will Drive Yourself Harder.

2. Get A Partner

If you have been training alone for a while, perhaps you need someone that has a similar goal as you or at least someone who is motivated to do big things in the gym as well. Having someone else there pushing you and encouraging you to do it will go a long way in helping you.

Knowing someone else there is watching and you could inspire them by breaking that barrier will make you work harder for both your partner and yourself. Also, having a partner you trust spotting you means you will have no fear of going heavier than usual.

Having Someone Else There Pushing You And Encouraging You To Do It Will Go A Long Way In Helping You.

3. Music

Let’s face it. As great as some gyms are, most of them play typical songs that aren’t very motivating. There is something about listening to your favorite tunes that just pumps your energy levels and motivation to a new high and makes you want to go smash some iron.

Whether it is hard rock, metal, hip hop, or any other genre that gets you going, get a mp3 player, add those songs and listen to them before and during your training. You will get pumped and you will get that personal record you have been striving for.

There Is Something About Listening To Your Favorite Tunes That Just Pumps Your Energy Levels And Motivation.

4. Make A Deadline

This is a great one for many people. Knowing that you must do something by a certain date or time makes you work harder at it. If a report has to be done by 5:00 pm and it is 3:30 now, don’t you work harder to get it done? Wouldn’t it make sense that this strategy would also work in the gym?

Now be realistic on this one. If you want to bench 225 by next week and you can only bench 190 this week, chances are that won’t happen. But setting a realistic deadline will inspire you to take each workout more seriously.

5. Make A Bet

Now on this one I recommend not doing anything crazy. Make a bet with a loved one that you can meet your goal by a certain date. If you win, they have to buy you dinner or give a you a few bucks. If you lose, then you must do the same for the other person.

Knowing there is a bet or a reward on the line will make you work harder than ever. Any time there is a competition or a prize involved, we as humans instinctively just step the intensity and effort up.

6. Change What You Are Doing!

Your issue may be that you have been doing the same thing for a while and you are just bored with the same routine. In this case, I suggest looking around Bodybuilding.com for a new plan to follow for a while to revive your enthusiasm to train.

Something as simple as the order in which you train your muscle groups could be the difference between being stuck on your goal for another week and moving on to the next goal.

Your Issue May Be That You Have Been Doing The Same Thing For A While And You Are Just Bored With The Same Routine.

7. Change Your Mindset

Have you been telling yourself before you go train, “I hope I can get it today?” If so, this is a no no. That word hope only sets you up for failure. Get that word out of your vocabulary right now. From now on, before you leave the house or office, you tell yourself this or something similar.

“Today is my day. I am going to do this. I have been working at this for a long time and today it all becomes worth it. I am going to the gym, I am ready and today I WILL DO IT!”

It might sound arrogant or cocky, but to do what you want to do in this endeavor, confidence is key. You have to know you are able to do it in order to make it happen.
8. Talk To Someone Who Did It

Who would be better to help you reach your goal than someone who has already done it? If you know someone that can do what you want to do, ask that person to take a few minutes and talk to you to see if there is something you are missing or another way to make it happen?

Seeing that it is possible and it has been done encourages you and motivates you to do it too. As the old adage goes, if he can do it, I can do it too.

Seeing That It Is Possible And It Has Been Done Encourages You And Motivates You To Do It Too.

9. Visualization

The mind is a very powerful thing. If you can see yourself doing something strong enough in your mind, you will do it in real life.

Take a few minutes and sit alone. Close your eyes and imagine yourself breaking that benchmark or squatting that load of weight. See yourself pushing and straining. Watch yourself doing what you are trying so hard to do.

Also do this a few minutes before you go train. I guarantee you that you will feel stronger and more confident in your ability.

Close Your Eyes And Imagine Yourself Breaking That Benchmark.

10. Take A Break

If all else fails, perhaps you need a break from the weight room to rest and re-energize. Sometimes all it takes is getting away for a couple day or even up to a week to get that motivation back up and to feel that fire and passion again.

It might be difficult for you to do, but you will be better for it. You will feel better both mentally and physically which will help you break that barrier.

If All Else Fails, Perhaps You Need A Break From The Weight Room To Rest And Re-Energize.

Conclusion

I can tell you from personal experience and from seeing others that these tips work. Whether you are trying to gain muscle, lose that last few pounds of fat or get that new one rep max you have been so determined to get for so long. Implementing one or more of these tips will help you do it and also will help you break other barriers faster in the future.

Resource: http://www.bodybuilding.com

Festive season…

Hi everyone, sorry for being quiet on the blogging side of things but I have been really busy working on compiling the LiveFit training log sheets and spend allot of time prepping for the Challenge starting on 2 January 2012. So are you excited already? Well I am SUPER excited and can’t wait to start this challenge with all of you…2012 will be your best year yet! How is your motivation level over the festive season? I must admit it’s been a tough week or two. Diet/Food wise there is no problem but oh my when it comes to my craving for sweets it’s another story.

Training wise things is going great. I’m taking it easier now; only to hit it hard again on Monday 2 January 2012. When I say taking it easy I mean trying to stick to 1 training session per day and not the usual 2…

The first phase of the Challenge will definitely be a HUGE challenge for me when it comes to the no cardio part but I just HAVE to do it. I am a little cardio junky who loves my running/zumba/mountain biking etc. but if that is what it takes I’m doing it.

Then I have been approached a few times and asked if I will compete in the fitness industry next year. After long thinking and pondering about it I have decided that I will give it a try ;-). The first competition is in April 2012 and by that time we will finish the LiveFit program and definitely be ready to hit the stageJ. So will you compete next year? The Challenge will end 26 March 2012 do you have any rewards set in place for achieving your goal? This is a great way to stay motivated.

Post a comment here if you will join in on the challenge. It is always better to have a support system and close friends/family/online friends who can encourage you at times when it gets tough. Believe me it does! There will be days that you feel discouraged, tired, bloated and irritated. Those days are the days where you need that support system, so follow the blog and let us help each other. For those of you that don’t already have MyFitnessPal get it today. This is a wonderful app to keep track on your food dairy, calories etc. You can add me if you like then we can share our food dairy etc. My user name is ClaudineKidson on twitter and bb.com and MyFitnessPal.

Supplementation wise for those that asked: I will carry on using my USN products and will keep you posted on what I will use. I’m still deciding though. If you have any questions about supplementation please feel free to post your questions here.

Tomorrow will be my last day at the office for this year, or NO wait I work on Christmas day 😉 but that’s ok after lunch is served I’m officially on holiday. I can’t wait to take some time out and to get a good rest. We will spend some time with family at the Lodge and then a few days at Sun City Resort. We have a Christmas Lunch at the Hotel every year and the Menu looks amazing I have to say. This will be the one day that I will enjoy the menu – Even though I will NOT over indulge I will enjoy it! What will you do on Christmas day? Remember the food can be overwhelming on such a  big family gathering/occasion but DONT over indulge and make up for all the food you did not get to have throughout the last couple of months ;-). It’s not worth it…Be one step ahead in January.  As I’m typing this paragraph it’s as if I’m preaching to myself here.lol

Well I just wanted to let you know I’m still here (on the blog) even though I don’t post every day… It’s time for me to get back to work on Phase 3 – Will keep you posted once it’s done.

Have a blessed day and if you are on your way to your holiday destination or to family/friends be safe. Drive save and stop next to the road for some stretching…

 

Time for new beginnings…

Hey everyone…How is your weekend so far? I am officially on leave and wow how amazing does that feel. I am sick in bed but I still feel great ;-).

I must say it is a killer not to be able to go to the gym being sick, but it is better to doctor myself now. Who wants to be sick on holiday at the beach?? We are going to Ballito for a week or so and I can’t wait. I will definitely stick to my diet and I’m taking my running shoes, dumbbells and yoga mat with for those early morning training sessions. I wanted to transfer my gym contract there for the week but there is no virgin active :-(… It is in times like this that planning and sticking to clean eating is crucial and important. I have worked so so hard that I just WONT give it up in one week. I will pack the healthy beach snacks for those cravings, but will not indulge in the food like I use to over December holidays!

Recap over the last week: This week have been a week filled with emotions like I can’t describe in words or over a post. It was a 12 week journey that came to an end, final preparations in gym,  final measurements, final photo shoot, writing and compiling my winning report and so the week was packed full of to do’s.  But what an excellent week it was.

I am excited about what is ahead. This 12 week total body transformation may have come to an end but that is only the beginning for me to what is to come.

I will be visiting the USN head office on Monday where I will personally hand in my passport for the competition as well as discuss my maintenance diet and supplement changes! Looking forward to that and will keep you posted!

I want to thank USN South Africa and everyone involved in this campaign – 12 Week Body Transformation. I can confess today that it exactly what it says! I was always the one pointing fingers saying it is impossible to make such a big transformation in your body, or those people must get paid to do that advertisement, or that is some good editing skills etc. But today I can wholeheartedly say that I believe in the product with my whole heart and that I am proof that change is possible!

You can give hundreds of excuses why you can’t do it believe me been there, sayings like this: I don’t have time for gym, I don’t have time to plan or make healthy meals, I have an underactive thyroid I can’t lose weight or things like I have depression I can’t use any medication/tablets or products, my lifestyle does not allow such drastic change….

Yes you can go on forever making excuses and each one listed there was what I used…Until I wanted it bad enough.

Today I can tell you this: I am no longer tired, don’t have a headache every single day, don’t have mood swings, don’t struggle with panic attacks/anxiety anymore, and don’t feel bloated. There is so many things I can mention here why it is so worth the effort to how you will feel at the end. But the shift must happen/take place in your heart!


I will walk this road with you and share all the advice I possibly can. You can ask me. If it is personal and you don’t want to comment on the blog feel free to email me at mailto:bodyandlifestylechallenge@gmail.com

You absolutely do have the power to change…Believe in yourself! Have a super fabulous Saturday.

12 Week Total Body Transformation – Final Shoot

I DID IT!

Those 3 words is what is going over and over in my head.

Today is the end of my 12 week challenge and how exciting, for now the journey ahead starts!

I was a little emotional this morning when I realized I did it… I can tell you today that the feeling of achieving something like this for yourself is PRICELESS…

I am excited, sad, emotional and happy and all the emotions you can think of, that is what I am currently experiencing while sitting here.

This is the biggest “personal” achievement in my life – I never thought I could transform my body the way I did but I tell you today that when you set your mind to it and if you want it bad enough you will and CAN do it.

I have worked so hard but every drop of sweat was so worth it…

I have lost 8.70kg in 12 weeks and 15.08% of fat.

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Do your best…

As the end of my 12 Week Transformation Challenge is in sight, emotions are running high at times and there is so many questions going through my head…

What if I could have done more, what if I did more Abs, what if I did not have that toffee ;-), what if and if and if. Until I realized the following: I have given it my ALL, I have tried my best and that is what matters. Nothing more nothing less – By giving things your best is the BEST!

For everyone out there and especially my sister Mashinke this is for you. We have worked HARD and persevered throughout this challenge…We have the rest of our lives ahead to make healthy choices and to reach those many goals.

Focus on where you are at now and don’t live or walk in regret. Life is too short for that. If you have worked hard reaching some goals or by making some lifestyle changes – Be happy and stop being so hard on yourself!

Have a super awesome day and share with others the BLISS inside you on this beautiful day!

2-3 November 2011 – Day 77- Day 78

Hi all how is your week so far? My week is great and I have to say I’m going through emotions like never before…

Good ones though and occasionally the mixed emotions. I get ALLOT of queries about the last 11 weeks of my transformation, and there is so many things to write about but then I will go on forever.

There is one thing that I want to share about this journey so far and that is the following:

There is NO quick fix in undergoing such a body transformation and no pill / supplement will give you overnight results, and it is so important to know that SUPPLEMENTation is exactly what it says. It is a supplement to a healthy diet! Not a replacement of food whatsoever. I am definitely a walking testimony that changes CAN take place in your physique or lifestyle but that it will require hard work and much dedication. I believe in my heart that anyone can do it, but you will have to make the decision within yourself that you will persevere! Set a goal and be motivated. For motivation is what will get you started…You must have the will to succeed. I really did put in ALLOT of effort, hard work, intense training and clean eating over the 11 weeks and that is what gives the results.

I had measurements this morning and it was disappointing to see that there is almost no change! See measurements page / progress gallery if you would like to see the results. I did send my measurements through to Gareth at USN and he said it is definitely wrong? I don’t know anymore. He said I must go for a second measurement.

I started with my dehydration cycle today and I have never done this before 🙂 always a first time! I cannot believe that today marks Week 11 of this challenge of mine – Time goes by so fast… It feels like only a few days ago that I woke up crying feeling “ugly”, fat, tired and bloated.

I’m so relieved that those days are finally over, and I will never ever look back. I will love my body as a temple of God and will look after myself like I am suppose to. I will respect my body by knowing what I put into it. NO I am not saying I will never have a treat or a take away or whatsoever I’m just saying that I will be more aware of what I eat or drink and definitely more specific on my portions!

Yesterday was a great training day. I did legs in the morning and some Zumba in the afternoon. I LOVE ZUMBA and believe it is the best high intensity workout/cardio for me. Because of the fact that I so enjoy what I do is what helps to burn those calories even more. So after all, this is a fun exercise with benefits of some good cardio. Have you tried a Zumba class at your gym? The girl giving Zumba at my gym is so passionate about it and you can really see the hard work/effort she puts in by her preparation for each class. You can see when someone is passionate about what they do.

Training 2 November

Training Morning: Legs

Gym: 6:12 am
Calories: 327 kcal
Calculated fat: 31%
Duration: 56 min
Average heart: 135 Maximum: 174
Fitness and fat burn improving

Training Afternoon: Some Calves and Zumba
Gym: 16:59
Calories: 634 kcal
Calculated fat: 21%
Duration: 1hour and 33 min
Average heart: 145 Maximum: 181
Maximal performance improving


Training 3 November – I did Back & Biceps

Gym: 5:19 am
Calories: 527 kcal
Calculated fat: 34%
Duration: 1 hour 38 min
Average heart: 131 Maximum: 166
Fat burn and fitness improving

Journal day 62: 18 October 2011

30 minutes before breakfast:
2 x Phedra Cut SF

Breakfast:
1 Whole egg and 2 egg whites on 1 toasted rye bread
2 CLA 1000′s

Before gym: Pure Creatine

Training Morning: Arms
Gym: 5:50 am
Calories: 225 kcal
Calculated fat: 38%
Duration: 1 hour 6 min
Average heart: 123 Maximum: 159
Fat burn and fitness improving

Mid morning Snack: 10:30
1 Serving whey Protein

30 minutes before lunch:
3x Phedra Ultra XT

Lunch:
1 Small steamed fish
1 Cup mixed veggies
2 CLA 1000′s

Late afternoon:
2 Phedra cut SF
Serving Diet Fuel

Dinner:
8 Pieces Sushi
After Dinner – 2 CLA 1000′s

15-17 October 2011 (Day 59- Day 61)

Breakfast:
Half cup cooked oats with cinnamon and 6 raw Almonds
2 CLA 1000′s

Before gym: Pure Creatine

Training Morning: Shoulders and Cardio (Zumba)
Gym: 8:00 am
Calories: 722 kcal
Calculated fat: 23%
Duration: 1 hour 50 min
Average heart: 141 Maximum: 189
Maximal performance improving

During gym: Phedra Cut Slim Pack

Mid morning Snack: 10:30
1 Serving whey Protein

30 minutes before lunch:
3x Phedra Ultra XT

Lunch:
8 pieces Sushi

Late afternoon:
2 Phedra cut ultra xt’s
4 Sushi pieces
Half Pure protein bar

Dinner:
110 gram mince
Green Salad
Mixed Veggies (Stir Fry)
1 Small glass coke zero
After Dinner – 2 CLA 1000′s

This is so beautiful

Saturday:

So how was your day/weekend? I had a wonderful day and spent some time with friends. My morning started off with an awesome gym session and ended with a shopping spree for my upcoming photo shoot on Friday the 28th of October. Remember I told you about the model photo shoot that I have won well time flies and I can’t believe it is almost the day. Hopefully my leave will be approved for I already booked my nail and hair appointment lol!

I am really looking forward to the experience of the shoot and that is the reason why I actually entered for the competition, not the fact that it is a model shoot (for that I am definitely not), but rather to be part of the experience and learning more about studio photography, lighting techniques, equipment etc. Photography is overall my passion and hobby just wish I get to spend more time doing it!

So I went shopping for some outfits today and wow, this was the first time in months/years that I did not curse the person in the mirror. I know it sounds harsh but that is really what we do when we feel so fat and without any confidence…I won’t say I am 100% confident, for I still have HARD work ahead towards the way I want to look. That still requires some hard work. I honestly don’t think I’m going to reach my ultimate goal/ look at the end of the challenge but rather after the challenge. I am busy with a 12 week training program and I will only be in phase 3 week 2 at the end of the USN challenge…And phase 3 in my training program is the actual cutting/toning phase! But we will just have to see. One thing I know is that I will work hard this last 4 weeks. Need to be stricter on some diet requirements cutting out on some things and giving more of an effort on the abs etc…

Sunday:

So Saturday evening came and believe it or not at 22:00 I was so sick that words can’t describe it. I got food poisoning from the mince I had earlier the evening! I have not felt that nauseous and sick in a VERY LONG TIME. I was sick throughout the night and felt terrible throughout the day. I slept most of the time and was so tired/exhausted and dehydrated and did not have energy for anything! I did not stick to my diet for the only thing I had for the entire day was one dry toasted rye bread and yes believe it or not one ice cream. Don’t ask me the name or the nutritional values for that was the only one without any information on it ;-). But an ice cream is what I wanted and that is what I had. Then after that it was back to sleep! I almost lost 2kg from being so sick. Don’t know if I will pick it up once the water is back I don’t know have never experience this before! But I can tell you one thing it was TERRIBLE!

Oh my word I just saw that I said dairy of the day and not DIARY, oh my terrible error hiehie sorry for that! Ok ok I am 100% pure Afrikaans and mistakes like that can slip in my apologies!

Monday:

So it is a new week with new challenges and new motivation is needed. We are in crunch time now and must stay motivated!

Good luck and I trust you will have a wonderful week.

30 Minutes before breakfast: 2x Phedra Cut Ultra XT

Breakfast:
Half cup cooked oats
6 raw Almonds
2 CLA 1000′s

Mid morning Snack:
1 Serving Diet Fuel

30 minutes before lunch:
2x Phedra Ultra XT

Lunch:
Toasted rye bread with cucumber and some tuna

2x CLA 1000’S after lunch

Late afternoon:
2 Phedra cut ultra xt’s
1 Serving Diet Fuel

Training Afternoon: Legs
Gym: 16:35 pm
Calories: 386 kcal
Calculated fat: 32%
Duration: 1 hour 30 min
Average heart: 133 Maximum: 167
Fat burn improving

1 Small green apple

Dinner:
180 gram steamed sea harvest fish
half a avocado
1 Cup Mixed Veggies
1 Small glass coke zero

After Dinner – 2 CLA 1000′s

Journal day 56: 12 October 2011

Hi everyone, how was your day today? I had an emotionally downer today. I don’t know if you experience this at times but I am going through an emotional rollercoaster at times.

I must honestly confess that things get tough at times and it is so crucial to be in control of your mind! The mind is so so powerful and we must honestly take hold of our thinking patterns and to keep our eyes and “mind” focused on our end goal…

I do feel that I can snap at times and then on other days I feel like a million dollar ready to take on the world 😉

Have you experienced mixed emotions like this? Well I had a talk with my sister who is also doing the challenge and she is four days or so behind me and I said to her that we must really be there for each other and to support one another wherever we can. Do you have someone that is supportive?

Then the discouraging ones out there, and believe me you get LOTS of them. Those making the comments like, “soek jy nie ‘n stukkie brood” (sarcastically as if I don’t eat), or do you ever eat and so the list of comments goes on! Well let me tell you today, turn the negativity and use it to your advantage to rather motivate you to strive towards becoming the best you… For people to make comments that is out of place or to try to break you down then there must be some sort of jealousy towards you becoming the best you could be! These are most likely the ones that will come back later asking you for some advice. This challenge for me is really not all about me but reaching others by helping them with advice wherever I can, supporting those that struggle reaching their goals etc. Remember to NEVER compare ourselves to others or others’ goals. Remember I maybe don’t have 15/20 kg to lose but for my length 1.52m I had to set my realistic goal on what is healthy. No I won’t lose 2kg per week or lots of fat % but I will reach what is healthy for me. It is important to reach the level of confidence that is “healthy” for you as women/men. Whether it is losing those extra kilograms or fat after your pregnancy, or those kilograms you picked up along the road towards becoming women and no longer teen etc.

Yes I was discouraged today and we must be honest and true to our emotions and what we experience. I can tell you every day is so amazing but that won’t be true. It is tough at times to focus on 100% clean eating and healthy living but then there will be times that will be tough! Give it your best shot everyday and I promise you it will be good enough.

I realized today 101% that this challenge for me is all about a lifestyle change, not a quick fix and then back to normal before we know it. I did email ….. today for some more advice diet wise and I must honestly say after being discouraged 😉 I took the help/advice and then decided what will work for me… This must be a LIFESTYLE CHALLENGE/CHANGE keep it in mind. Things must work for you. I’m not saying you must go and have that occasional cheats I’m saying you must make decisions on where you going to cut down more or where some more attention is needed.

Some questions or answers you may thought about, I sure did:

You can include the Protein Fuel 25 as a replacement (that readymade drink I told you about, really amazing taste) to Diet Fuel for a mid-morning/ mid-afternoon snack.

1)      Is lean mince allowed during the challenge- I don’t eat this regularly maybe once in two weeks but feel so guilty afterwards? I prepare it in water and don’t add any oil? Yes – you can have mince 1-2 times weekly.

Select low-fat, very lean sources. Olive oil is a good medium to cook in.

2)      Is spices like steak and barbeque Robinson spice / salt and vinegar spice allowed?

No mixes spices because they contain too much sodium. Herbs and single spices are fine.

3)      Is sugar free peanut butter occasionally allowed?

Make sure your peanut butter is the low-fat, sugar free options.

4)      How do you feel about 1 glass coke zero a day?

You can get away with it, but only water from week 10.

5)      Is ……….. Caramel Syrup that is sugar free, aspartame free, fat free and contains 18 calories per 10ml serving allowed? I would like to sometimes rather have this on my rye bread for lunch than tuna? Not beneficial to your diet in anyway. Try to avoid it!

6)      When is the closing date for the 2011 USN 12 Week Challenge?

The official finishing date is the 31st May, and then there will be 12 weeks to allow those people to complete the Challenge. Top 10’s will be notified in August 2012.

I for example have my small glass coke zero every night with my dinner; will I give it up – NO – WHY? Because this make things sustainable for me and not bored by my 3litres of water each day…Do I use some spices over my food – Yes I do – will I compromise on everything –NO – WHY? Because I use it in moderation and in such a way that my steamed food always look and taste good while being a much healthier option than my previous lifestyle.

What am I trying to say? It is important to change your mindset towards a changed lifestyle. This is not a 12 week quick fix. You have worked so HARD it just won’t be worth it to give up after 12 weeks because you could not keep up. You can do it, I believe in each one who is in this challenge with me. We must support each other and respect our bodies! If you are really tired and you have aching pains etc – take the time to recover even though it is a few more hours. Do not over train expecting to get those quick fix results for I can promise you today you will only burn yourself out ending being depressed and tired all the time.

I had a Zumba cardio class tonight at the gym and this was just what I needed. This is what I enjoy doing so it’s important to work it into my gym program! When I walked out of the class I felt energized, positive and ready for my next session 😉 why, because I enjoyed what I did! It is fun and what I enjoy most. Do you love Pilates/Spinning/Swimming or some form of high intensity cardio/exercise? Then make sure you work it into your program.

Tomorrow will be the end of week 8 and Friday will be the first day of week 9. There is only four crucial weeks lets for me to get drastic results…I would love to become a USN ambassador, and I’m working so hard to achieve that goal!

So at the end of each two weeks comes measurement day. Decided no more stressing, I will reach a time where I won’t drop as much fat/weight and that is perfectly normal. Now it is time to focus on my workout and my diet and what I put in.

I made our holiday reservation today and I am so excited like you won’t believe. The last vacation I had was more than a year ago in Mauritius but only for 6 nights. Can’t wait; time to look for that perfect bikini. It’s been YEARS since I last walked with confidence in a bikini.

I entered a competition for a model photo shoot a while back, think the week before I started the challenge, and guess what? I was announced as a winner for the price! Believe it or not this is not my thing @ all but I am still so excited for the experience. It is 28 October and I have decided to make an appointment for the hairs, nails etc and hopefully I can take the day of. When last did you do something for yourself? Take some time out. Even if it is a long bubble bath!

Please do ask me anything should you have a quesion/advice.

Some legs and Zumba
Gym: 17:02 pm
Calories: 767 kcal
Calculated fat: 20%
Duration: 1 hour 28 min
Average heart: 155 Maximum: 189
Maximal performance improving

Breakfast:
Half cup cooked oats
2 CLA 1000′s

Mid morning Snack:
1 Scoop 100% Whey Protein

30 minutes before lunch:
3x Phedra Ultra SF

Lunch:
1 Slice Rye bread with some tuna/fat free cottage cheese very lightly as if it is butter and green salad

Late afternoon:
Half a Avocado

30 Minutes before dinner:
3 Phedra Cut SF

Dinner:
160 fish, veggies and green salad

After Dinner – 2 CLA 1000′s

Journal day 48-50: 4-6 October 2011

Hi all my loyal blog followers, I’m so sorry for neglecting my blog the last two days but as mentioned in my previous posts I’m hectically busy with the Aardklop Art festival.

My hours are hectic and when I get back home after gym I’m really just to tired.

Gym is awesome and Phase 2 of my program is really on another level. The intensity is much higher.

How is your training going? This week we dont have any cardio (Zumba) classes at the gym and this is frustrating. I love my Zumba workout…Next week everything will be back to normal and I cannot wait! For those of you that asked me about the program when it comes to the cardio side I did incorporate cardio from the beginning of Phase 1. The reason so is because I have been training for a while so it’s not as if I started for the first time…It would have been better to skip cardio for the first 4 weeks like suggested by Jamie Eason to really make sure you gain lean muscle, but I only found this “wonder” gym program when I was 2 weeks in my USN challenge so I decided to carry on with the cardio. This training program really works we just have to stick to it. I am not in the cutting/toning phase so even though it may feel as if the results are slow, endure and don’t give up. Phase two that I am in now is focused on building muscle and I can’t wait for Phase 3.

The supersets is something to get used to but I like it, for I am not someone that can stand around for a full minute to rest although short recovery before the next set is crucial so make sure you rest in between!

It is so important to keep the balance between the cardio and the weight training and this is still a learning curve for me…They say medium intensity cardio facilitates fat burning, while minimizing the risk of losing any hard-earned muscle. So hopefully I’m doing it right.

I drink 100% Whey protein for my mid morning snack where I used to drink Diet Fuel.

100% Whey Protein Overview:

USN 100% WHEY PROTEIN is to be used immediately after training to prevent the damaging effects of cortisol (stress hormone) on the integrity of muscle tissue. The high quality Whey Isolate and Concentrate blend ensures rapid digestion and absorption of the vital Amino Acids to assist in post exercise muscle recovery.

Whey Protein is the highest BV (Biological Value) Protein available in nature. Research has shown that the highest rate of Nitrogen retention is achieved with Whey Protein.

USN’s 100% Whey Protein provides the highest quality Protein packed into one serving. It also contains Proteins such as lactalbumen and immunoglobulin’s, which are known to be vital for proper immune system function and are of special importance to body-builders and athletes.

Now with revolutionary Amino Rx technology, the proper uptake of the Whey Protein and its conversion into Amino Acids by the body is optimized.

BENEFITS

  • Muscle retention and spares lean muscle mass
  • Assists in weight management
  • Assists in immune support
  • Suitable for diabetics

Tuesday and Wednesday was my stimulant free days. Things are normally a bit tougher on those days for I easily feel tired and hungry. I definitely prefer the stimulant free days in the week and not over weekends though. Weekends are tougher in general for all so I just make sure I stay busy and in routine with all my supplements.

In the gym..

Tuesday 4 October 2011 – Chest and Abs
Gym: 5:36 am
Calories: 167  kcal
Calculated fat: 48%
Duration: 51 min
Average heart: 110  Maximum: 143
Fat burn improving

Tuesday 4 October 2011 – Abs
Gym: 16:15 pm
Calories: 219 kcal
Calculated fat: 46%
Duration: 1 hour and 7 min
Average heart: 109 Maximum heart rate: 149
Fat burn improving

Wednesday 5 October 2011 – Legs
Gym: 8:30 am
Calories: 320 kcal
Calculated fat: 43%
Duration: 1 hour and 32 min
Average heart: 111 Maximum heart rate: 160
Fat burn and fitness improving

Thursday 6 October 2011 – Arms/Abs
Gym: 5:17 am
Calories: 418 kcal
Calculated fat: 37%
Duration: 1 hour and 21 min
Average heart: 127 Maximum heart rate: 171
Fat burn improving

Thursday 6 October 2011 – Cardio/Abs
Gym: 16:00 pm
Calories: 472 kcal
Calculated fat: 25%
Duration: 1 hour and 4 min
Average heart: 149 Maximum heart rate: 173
Maximum performance and fitness improving

Sorry for posting all at ones hope you can figure it out. Again I would like to thank you all for following my blog, the messages and support. It is really amazing to have support even online 😉 I do appreciate your feedback! Tomorrow is Friday can’t believe it.

Oh before I forget, are you going to the Look and Feel Good Expo?

I wanted to meet Gareth there from USN for he is the one person that I am actually communicating to from USN, but unfortunately he won’t be at the expo on Sunday. So is it worth going? Think I will be like a little zombie on Sunday after this hectic week but will see. I really do think this is an awesome expo!

Journal day 44-46: 30 September -2 October 2011

So its the weekend everyone!!!

I’m the weekend off so what to do what to do…We decided that we are going to visit my parents in law for the weekend in Pretoria. It is also my husband’s birthday on Sunday.

How did your weekend start? Are you focused on good clean eating? I must honestly say that I will not cheat at all and don’t think I will ever again. This last 8 weeks has truly been a COMPLETE lifestyle challenge thanks to USN 12 Week Challenge my life is completely changed. I was really the one person who I could say lived on take away and bad food…Always the quick option out in a busy lifestyle. Well as you all know that had to change. It was hard in the beginning but I am now so set in my ways when it comes to eating and what I put in my mouth that I must honestly say only the thoughts on how I felt as a person 6 weeks ago is enough to keep me determined to succeed.

The mind is so powerful but we absolutely do have the power to change those thoughts and to turn it around.

I bought myself a book fro Joel Osteen called Every day a Friday and so far it is amazing. This book is about how to change your mind and how to be happier everyday of the week and not to live only from Friday to Friday. I remember the days that I honestly only worked towards pay day/the next weekend. My mind was so set on the weekend ahead that I forgot to live in the moment and to appreciate the day that has been given to me! We must honestly change our attitude towards life.

Friday in the gym: 30 September 2011
Gym: 16:59 pm
Calories: 158  kcal
Calculated fat: 54 %
Duration: 1 hour
Average heart: 102  Maximum: 137
Fat burn improving

Chest and Triceps

Saturday in the gym: 1 October 2011
Gym: 6:39 am
Calories: 373  kcal
Calculated fat: 37 %
Duration: 1 hour 18min
Average heart: 123  Maximum: 168
Fat burn improving

On Monday I will start with Phase 2 of my program and I can’t wait for this…My sets will be different and it is time for supersets…

Moving into Phase Two, the focus continues to be building muscle, courtesy of a 6-day workout split. The repetitions in this phase fall between 8 and 10, with the exception of certain exercises, where really taxing the muscle requires more volume. I will work at 85% of my maximum effort which means my last rep in each set should be a struggle but still doable.

Superset: This means performing an exercise set immediately after a different exercise set with nearly no rest taken between exercises (sets)–only enough to position yourself for the second exercise.

While we’re on the topic of definitions, you’ll also need to know what “lifting to failure” means: On your last set of an exercise, instead of lifting to a set number (rep), continuing to lift until the muscle is fatigued and another full rep can’t be performed.

So we will talk next week…

Journal day 43: 29 September 2011

In the gym:

Back and Biceps

I added 3 sets of 10 Bench dips
3 Minute Skipping Rope in between sets
5 Minutes stepper

Morning Session:

Gym: 5:57  am
Calories: 424  kcal
Calculated fat: 28 %
Duration: 1 hour
Average heart: 144  Maximum: 177
Fitness improving

I had an awesome gym session…I won’t be able to do Zumba for I am working on the lodge the entire day/evening with a wedding…

Wedding was a success but my feet were killing me at the end of the evening. My day started of great with my eating, but then I ran out of food. 😦 bad planning. Or not really ok! I thought I will be back at home at 19:00 which turned into 22:30 the evening. I was so hungry around 18:30 and had no food…Then there was the basket I made up for the wedding couple and yes you guessed right I got the biltong piece from there…oops 😉 I was just so hungry and had to eat something for I was dizzy. Again planning is crucial and we must make sure to always have extra shake/fruit in our bag…I did have diet fuel but it was at the main lodge and I was on the mountain top at the stage where I got so hungry.lol

Diet for the day:
Woke up: 2x Phedra Cut Ultra XT

Breakfast:
Half cup cooked oats
2 CLA 1000’s
1 Scoop 100% Whey Protein

Mid morning Snack:
1 Scoop Diet Fuel

30 minutes before lunch:
2x Phedra Cut Ultra XT

Lunch:
1 Slice Rye bread with half a tin tuna and cucumber with half a table spoon lite mayo

Late afternoon:
1 and a half scoop Diet Fuel
1 Green apple

Phedra cut slimpack – Berry Flavour njum

Dinner:
1 Piece Biltong
Hand full of grapes

Pure Protein before bed.

What a day, tired tired tired…

Journal day 36: 22 September 2011

Wow what a awesome workout. I can definitely feel the difference in the exercises that I am doing. Also decided to take my eyes of the calories while weight training.  I just give it my all and know that I am working hard during my sessions. So if I must walk out with only 100 kcal burned at least I know I gave it my all every time.

Remember discount at Dis-Chem

Don’t forget the special that Dis-Chem stores offer. So stock up on Friday 🙂

I did Back and Biceps this morning and added 3 sets Bench dips of 10 reps. My cardio for today is Zumba again at 16:15. My favourite cardio workout ever! I will then try to do some Abs at home tonight.

I have to confess I am thinking of Sushi 24/7 lol…This little Chinese restaurant is on my way home so it is so tempting every time I drive past there. Just have to stay strong and set my mind on something else. Can’t have Sushi every night come on…I never even liked sushi before, now it’s a different story…

Morning Session: Back and Biceps

Gym: 6:00 am
Calories: 219 kcal
Calculated fat: 46%
Duration: 1 hour
Average heart: 112 Maximum: 152
Fat burn improving

Back and Biceps

Evening Session: Zumba

Gym: 16:24 pm
Calories: 676 kcal
Calculated fat: 13 %
Duration: 1 hour
Average heart: 174  Maximum: 195 (a little high)
Maximal performance improving

In the kitchen: ;-)

Wake up: 1 Phedra-Cut Slim Pack Sachet mixed with 500ml water.

Weight-Loss Phedra-Cut Slim Packs

If you ever wondered about the slim packs this is the response I got from USN:

My question:

Hi USN can I take Phedra CUT ULTRA XT’S with my slim packs. To how many Phedra Cut XT capsules is one sachet equivalent to? I just love the slim pack as a gym drink, must I rather use another drink? Entering week 6 of the 12 week challenge and going strong…www.lifestylechallenges.wordpress.com. Thanx Claudine

USN SA – Ultimate Sports Nutrition Hi Claudine, one sachet of the Slim Pack is equal to one serving (3 pills) of the Phedra-Cut Ultra XT. The Slim Packs can be interchangeable with the Phedra-Cut Ultra XT during the day, and other benefits include assisting with hydration and improving you satiety level. Good luck with the second half of your challenge! Regards, USN

Breakfast:
Half cup cooked oats

2 CLA 1000’s Capsules

Mid morning Snack:
1 and a half scoops Pure Protein Shake

30 minutes before lunch:
2 Phedra Cut Ultra XT’s

Lunch:
Rye bread, half table spoon mayo (lite) and half tin tuna and cucumber

30 minutes before Dinner:
2 Phedra Cut SF

Dinner:
Steamed 100 gram fish with 1 packet mixed veggies. Yum, loving this steamed microwave fish. This is really delicious and is ready in a few minutes.

Simply Steam Fish - Sea Harvest

This is so convenient and takes a few minutes…Here is the Nutritional Values.

Nutritional Information:

Average   Values Per 100g
Energy 290kJ
Protein 14.2g
Carbohydrate 1.0g
Of   which total sugars 0.0g
Total   fat 0.9g
Of which mono unsaturated fatty acids 0.19g
Of which poly unsaturated fatty acids 0.18g
Of which saturated fatty acids 0.49g
Of which trans fatty acids 0.0g
Cholesterol 33.7mg
Dietary   fibre 1.8g
Sodium 356mg

Different intensities in cardio explained

What do you guys like to do for your medium intensity cardio?

There are a number of types of cardiovascular training which can help you meet your fitness goals. Each has its own advantages and disadvantages. Some types of training are better for advanced trainers while some are more appropriate for beginning trainers.

1. Low Intensity, Long Duration Cardio

This type of training involves intensities of around 40 to 60% of Maximum Heart Rate. It is basically something slow, easy, continuous and long (over 40 minutes). This can be walking, cycling, jogging, etc. You should be able to converse comfortably while doing it (called the talk test). This type of training is good for people just getting started with cardio work. It is reasonably good for fat loss, especially in very obese people. It is also the least demanding form of aerobic training.

2. Medium Intensity, Medium Duration Cardio

This involves aerobic work done at around 70% of max HR. It is harder, therefore it cannot be done for as long, usually between 20 to 40 minutes. This is the next step up from the low intensity work. This type of training can be used for fat loss and for increasing aerobic capacity. It is characterized by the beginning of heavy breathing but not so much that you are soon out of breath and must stop.

3. High Intensity, Short Duration Cardio

This version of aerobic work is done at around 80 to 85% of HR max. That point, at 85% of your HR max, is generally considered to be the Anaerobic Threshold, though this can vary depending on genetics and fitness level. This is a very demanding form of training. It is done for between 5 to 20 minutes generally, depending on fitness level and intensity.

4. Aerobic Interval Training

The first way of doing aerobic interval training involves doing a period of moderate to high intensity aerobic work, alternating with a period of rest of low intensity work, e.g. 3 minutes of fast running then 1 minute of slow walking, repeated 4 times. You can vary the intervals and intensities to your liking, e.g. 10 minutes of moderate work, 2 minutes easy, 1 minute hard, or perhaps 5 minutes hard, 5 minutes easy. The key is variation during the work while not working so hard that you must stop completely.

5. Anaerobic Interval Training

This type of training involves going hard for short periods of time then resting for equal or longer periods of time. It is done at intensities of 85 to 100% of your HR max.

Here is an example of how it works: sprint as hard as you can for 30 seconds, walk for 30 seconds, sprint 30 seconds, walk 30 seconds, etc. Repeat 3 to 6 times depending on fitness level.

6. Fartlek Training

Translated from Swedish, this means speed play.

Basically, you mix up all of the above types of training together into one session. You might run for 10 minutes, sprint for 30 seconds, walk for 2 minutes, run fast for 2 minutes, jog slowly for 5 minutes then sprint again. It is a good way to work through the entire intensity spectrum as well as to prevent boredom.

7. Circuit Training

Circuit training is basically aerobic weight training. Set up a number of stations with a variety of exercises that work the entire body, e.g. bench, curls, pulldowns, leg curls, etc.

Use a fairly light weight that you can lift without going to failure for a preset period of time. You will do each exercise continuously for a specified time interval, e.g. 1 minute at each station and go through the cycle 1 to 3 times. You can mix in treadmill work, skipping, cycling, etc. to add variety. It is a reasonably good way to do aerobic work and weight training work at the same time.

It also has the advantage of working the entire body instead of just the legs as most forms of aerobic training do.

8. Tabata Method

This is a very intense type of interval training that involves short, VERY high intensity work periods with very short rest periods. An example of this would be sprinting (about 90 to 95% of all-out) for 15 seconds then resting for 5 seconds then doing it again.

The Tabata Method can be done with any type of cardio activity and can also be done with weight training as well.

Journal day 30: 16 September 2011

Morning Session: Rest of my Shoulders/Abs workout + Chest and Triceps

Had one Phedra Cut Slim pack mixed in 500ml water. Tastes great!

Started of with 3 minutes walking and 12 min jog.

Shoulders/Abs

Chest and Triceps

Added 3 Sets of 15 bench dips!

Gym: 5:44 am
Calories: 374 kcal
Calculated fat: 37%
Duration: 1 hour and 13 min
Average heart: 127 Maximum: 168

Fat burn improving

Breakfast Meal 1:

Half cup cooked Oats

1 Scoop Pure Protein Shake

After breakfast:

2 x CLA 1000′s

Mid-morning meal 2

1 Scoop Diet Fuel

30 min before lunch:

2 Phedra Cut Ultra XT

Lunch meal 3:

1 Small Skinless Chicken Breast, Half cup cooked Brown Basmati Rice, less than half a cup mixed veggies

After lunch:

2x CLA 1000′s

16:00 – 1 Dieet fuel serving

16:30 – 2 Phedra Cut Ultra XT

Abs and 10min stepper
Gym: 16:37 pm
Calories: 199 kcal
Calculated fat: 37%
Duration: 38 min
Average heart: 127 Maximum: 160
Fat burn and fitness improving

Dinner:
1 Apple
1 Orange
Steamed mixed veggies
Small Avo

I promised myself two weeks ago that I will treat myself with a cappuccino my all time favorite but I never did. So I bought the decaf nescafe cappuccino but I don’t know this cup isn’t even like a treat for it doesn’t taste as expected.

This weekend is a hectic one working wise. Must be at work tomorrow at 5:30 to pick up a group at the hotel to take them to the lodge for birdwatching. Then we havena group to take on a mountain bike trail. I will be the photographer and guide tomorrow in the back up vehicle. I’m thinking about joining in on the short route on Sunday. Will still see how I feel.

What are you up to this weekend? Hope you stay motivated and let this be a cheat free one.
P.S The moment I get time I will take 4 week progress photos and will upload them thereafter!

God speed,

Claudine

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