Friday, February 3, 2012

Fat Loss Acceleration

If you've been reading this blog for long, you probably know my formula for permanent figure transformation:

E+M , or:  Eating plus Movement over Time.  As you can see, that formula covers just about any
   T

food plan and exercise routine  you can dream up.  So the point of my formula is less about content as it is about behavior.  I have met women who eat and exercise in vastly different ways succeed at permanent fat loss, and my goal is to discover, write about, and share what has worked for them, and for me as well.

In Search of a Lifestyle


For me, fitness isn't just a lifestyle, it's a love affair.  I love to dance, lift, walk, bike, ride my kid's scooter (you have to kick to get uphill), and I especially love to teach Zumba.  Fitness is no longer a means to the desired end of fat loss.  It's a pleasure in and of itself.  This is perfect for maintenance when you have built the figure you really want.  So what do you need to do when you still want to change your body for the better?

A Period of Acceleration


Lifestyle behaviors are perfect for maintenance, but change requires something more, something that I like to call Acceleration.  You take your positive habits like, eating nutritious food, getting plenty of exercise, getting plenty of sleep, and reducing stress, and you enhance them.  Turn up the volume and intensity.  Eliminate foods and behaviors that are getting in your way.  Do your body a favor by asking for new and better skills when you exercise.  First, you need a reason to put your foot on the gas.  Where do you want to go?  I want to look and feel great when I go to L.A. to train with Beto.  What's coming up for you?  Is there an event on the horizon that can inspire you?  If so, that's great because you can use that as an acceleration period.  This is not yo-yo, on again off again behavior.  It's a matter of renewed commitment and intensity.  So, you're driving towards a goal, and that requires a map, or in this case a written plan.

Today, I'll write about establishing a plan for movement.  It's such a simple technique, but it bears repeating:  Get out your calendar and schedule your fitness sessions.  My intention for the next 5.9 weeks is to add three bodyweight resistance routines to my schedule.  Right now, I'm experimenting with the theory that 11 minutes three times a week will make a visible difference.  To borrow a phrase from Tim Ferriss of "The Four Hour Body", I'm looking for the minimum effective dose.

Here's the routine:
10 Push Ups
10 Squats
10 Cross Crawls
10 Stability Ball Leg Curls
10 Dumb Bell Flies
Rest ten seconds and repeat for 11 minutes.

Of course, I'll still be teaching my classes, so I should be getting a decent dose of movement.  I'll change this routine in three weeks to add some muscle confusion as well.  At the same time, I'll be fervently committed to my eating goals as well.

We are all looking for the lifestyle habits that will keep us looking and feeling great.  What I'm after right now is a plan to create the kinds of changes that will create the authentic figure I'm after.  Then let the lifestyle begin.