The Endurance Training Phase Part 2
By Joe Breen, C.F.T.
Las Vegas Informer
Last week we covered the weight training aspect of the endurance training phase. This week I want to cover the cardio and nutrition phase of the program. As with the circuits, this will get tougher but not unbearable. What we are looking to do is get the heart rate up and stay within a heart rate that is 75% to 80% of your maximum heart rate.
In this phase you are looking to do your cardio at all once. You can do it before or after your weight training session. Personally I believe you get better results doing it after because have just done your strength training which can be more taxing. The choice is up to you though.
As far as nutrition, during the first two weeks you will keep a food journal. This will tell what you are eating and how to adjust the calories accordingly. The main focus will be on calories, not necessarily the kinds of foods we eat. If you find that do best with carbs, then a high carb diet will be the way to go. If you do better with fats and proteins, then a high fat low carb diet will work. Not all diet strategies will work the same for everyone.
If in the third week if you don’t see results we will decrease calories. For women in the weight loss phase you will focus hitting 1,000-1,200 calories a day. For men in the weight loss phase you will focus on hitting 1,500-1,800 calories per day. As we move through a training program calories will increase and decrease as the program changes.
For extra help with hitting your weight loss needs go to my good friend Dr.Donald A. Ozello’s page at www.championshipchiropractic.com. Dr. Ozello can help with specific health and weight loss products, designed to help you meet your fitness needs.
For more information about workouts and other great fitness ideas go to www.automaticfitnessplus.com and if you are in Las Vegas go to www.myhealthymeal.com to find out more about nutrition made easy.
Until next time keep reaching for your goals.
Joe Breen, C.F.T.
As a child I was inactive and overweight. That changed for me around age 13 when I became involved in sports. By age 19, I had entered the competitive bodybuilding arena. As a result of questions I was receiving from the public regarding training, etc, I became a Certified Personal Trainer.
For the last 13 years, I have been helping people with their fitness goals whether it is weight loss, weight gain or reshaping themselves at their goal weight. I enjoy assisting people by providing the tools they need to achieve their fitness goals. It is a privileged to inform and educate the readers of the Las Vegas Informer so that they can have the knowledge and confidence to reach their goals.