"Step 2 to a great body part 2"
By Joe Breen C.F.T.
Last time we 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. 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.Don 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.automaticfitness.com
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