On September 13 we commenced our "Back to School Body Fat Challenge", now that's a mouthful. The challenge will award the person who loses the most bodyfat in 10 weeks. The winner will win a gym membership, 1 year of personal training, and a $1,000 shopping spree to a local boutique. Below are a few tips that I recommended to all of the participants.
1. Plan ahead and schedule all of your workouts for the next 10 weeks. To make a dramatic and noticeable change in body composition, drop fat & gain muscle… Yes, I did say gain muscle, you will need to get in 3 strength training workouts a week plus 3 sessions of cardio. So do the math, that’s 30 strength training sessions & 30 cardio workouts in 10 weeks. That’s not a lot, but with only 10 weeks you can’t afford to miss any workouts. For example, knowing ahead of time that you may have to travel for 3 days in week 6, and you won’t be able to workout while away, you can plan on doubling up your workouts. If possible, I recommend alternating workouts (see example below):
• Day 1 Strength training (45min- 1 hr)
• Day 2 Cardio (30 minutes)
• Day 3 Strength training (45min- 1 hr)
• Day 4 Cardio (40 minutes)
• Day 5 Rest
• Day 6 Strength training (45min- 1hr)
• Day 7 Cardio (30 min)
Then rinse & repeat the cycle.
2. Get a training partner or hire a trainer Know ahead of time that even the most inspired athletes have days that they don’t want to exercise. Having a partner creates an accountability component. Hopefully on those down days, your partner or trainer will help to energize you and get you through your workouts. Know ahead of time that every workout will NOT be a home run. Treat your workouts like a game of baseball, some days you just need to put the bat on the ball & get on base. If you’re looking to hire a trainer, I know this great trainer who gets results!
3. Schedule a time once a week to plan your meals & prepare your food for the week. It’s no secret that most people blow their eating regime when they don’t have healthy options available. Some of the worst choices are made when they are done on the fly. Don’t make that mistake, so make sure you have breakfast foods ready so you don’t skip it, snacks like salt-free almonds or cashews around for that mid-afternoon snack, and tons of fresh veggies to add to every meal. Remember the key to winning is in the details.
4. After reading point #3, plan on having 1 cheat meal once a week. I said cheat meal not cheat day!! One of the reasons I was inspired to create this challenge was to give people a short term goal. On a good eating regime you should be consuming 3 meals a day with 2-3 light snacks. So that’s 21 meals & 14-36 snacks a week. One cheat meal won’t destroy any improvements and positive strides you’re making. More important, that single meal will help you to keep it clean throughout the week. If you are having date night with your husband or wife, enjoy your dinner guilt –free, because in the morning it’s back to “Game On”.
5. Let the people around you know that you’re involved in a challenge. Throughout the next 10 weeks you’re going to need support. Remember, even Clark Kent needed a phone booth to be Superman! Our families & friends are great, but it’s tough to say no when we’re invited over to watch the game with beer & wings. This also helps that feeling that “I’m being anti-social if I say no”, or choose not to eat mom’s lasagna. Hopefully they will applaud your efforts and offer you healthy options, or better yet ask…”what can I bring?”
6. Choose 1 source for information on fitness & dietary needs & stick to it. One of the keys to winning is consistency, so if you ask me (Doug), or a “really buffed person” at the gym, and then read an article on yahoo, you may get 3 different viewpoints. This can lead to confusion or worst, frustration. So whichever one you choose, and choose wisely, stick with that one.
7. Finally, pace yourself. Even though I feel that these next 10 weeks will fly by, it is a marathon not a sprint. And hopefully after you’ve dropped bodyfat, inches, and put on quality muscle in the next 2 months you won’t throw away all of your hard work & efforts by making poor eating choices and blowing off your workouts after November 22nd. Enjoy the ride. Many of you may want to know “how do you lose 10% body-fat or 15lbs in 10 weeks?” My response is 1% or 1 ½ lbs a week. Sounds simple, but that’s the key. Slow & steady. Good luck with the challenge. I will be sending out weekly e-mails with great low-fat recipes, exercise recommendations, motivation & dietary tips so check your inboxes.