Fat loss it will ALWAYS WORK with a good training – Fat loss it will ALWAYS work with healthy eating patterns* - Just in case you've forgotten!
Sometimes we are looking for complex things to solve our problems, when the answer is just in front of us AND NOT out of reach! And when you think about losing weight, you probably think... I must go to the gym! Yes, that is a good start.
You can spend one hour at the gym (or more), if you have enough time for it. That will improve your health; you will probably lose some weight and it will improve also your social life.
But what if:
- you “don’t have that time” to go to the gym (or don’t like it)?
- You want to use that hour to go out, or to stay with your family of simply to relax after a busy day?
In this case, if you know a training that you can do it at home AND that can bring results, it will be a great deal! Right?
I can introduce you to what I call Orange Fast Training® exercises, where we work in the anaerobic zone (orange zone 80% to 90% of your Maximum Heart Rate - MHR), with shorts intervals (High Intensity interval Training - HIIT), and in a short time of training. This will save you around 40 minutes of your exercises routine, and you can do it at home!
I divided them in 3 types of training:
OFT – Strength training: where you work the big muscles, with fast repetitions and in a few seconds.
OFT – Heart training: even though you work your heart in all kinds of training and get benefits too; I am talking here on to be more focus on your heart conditions and not on the range of motion of a particular exercise. In this case, we perform short fast runs (it can be done also when you are cycling, swimming, rowing, in the cross training machine, or when you perform any circular exercises).
OFT – Revalidation training: this is a high intensity interval training direct to people with heart problems, diabetic, or any other sort of problem. Those trainings are made according to your doctor’s or physiotherapist’s prescriptions as one part of your revalidation process. You can safely do this training at home. In revalidation training (or exercises) it is important to use a heart rate watch, to monitor your achievements and to make sure that you work safely in your heart zone.
But a good training makes NO MIRACLE if you don’t care of what you eat. It is scientifically proved that 70% of your trainings results are WHAT YOU EAT! So, not dieting, but eating healthy and enjoying. Just make sure that you don’t miss the point here! Your brain doesn’t like the name “DIET”. He thinks: “Oh nooo, I won’t be able to eat my favorite stuff ever again!” So, be smart, and tell your brain that you will eat your favorite stuff on the right day of the week! And on the right way! And it is proven too: we can train our brain by just giving him at least 3 good reasons that will bring the good emotions with them. I can give you the first three reasons:
This principle works also for non-athletes, and it is well-known as 80%/20%. That means 80% of your week time, you eat healthy and consistent, and 20% of your week time you can indulge yourself with some wine, good chocolate of a real Italian pizza. Another way to describe this is on 5/2 scale. 5 days you will eat responsible and healthy, and 2 days you can just eat some nice garlic bread with butter, Mexican food, or whatever you feel like, in a good proportion! ;-).
In the coming weeks, I will be posting more about Orange Fast Training® and food. For now, just check this easy ‘Fast Chicken salad with dried fruit’ and enjoy it!
*There are some cases where a healthy way of eating and exercises won’t work because of abnormally conditions of the body (endocrine disorders, for example) or other kind of disease that has influence on the human metabolism.