Catalyst Fitness's Tips For Great Results

TIP 1:
Understand that you need time for YOU.  Take a break.  Get away from daily pressure.  Exercise is a terrific stress reliever.  You cannot give your best when you are not at your best.
You MUST take care of you!

TIP 2:
Make time for your workouts.  Schedule workouts just as you schedule important appointments.  Block off days, times, and durations for each session.  To maintain a healthy lifestyle, you should plan for 2-3 anaerobic workouts (resistance training) and 3-4 aerobic  workouts (cardio) of at least 30 minutes each week.  

TIP 3:
You are what you eat--and drink.  Drink at least eight 8-ounce glasses of water each day (our bodies are more than 2/3 water, we function much better when we are hydrated).  Eat a balanced diet of whole grain foods, vegetables, fruits, meats, and dairy products.  Eat five-six meals per day to keep cravings and hunger away.  Consume at least 1,200-1500 calories every day--more depending on your size.

TIP 4:
Find an activity that you enjoy, that you can do today, and that offers an opportunity to increase your efforts as your fitness and skill levels improve.  A workout partner can help maintain your motivation and enjoyment.

TIP 5:
Aerobic activity is essential for cardio-vascular fitness and for fat loss.  Aerobic activities are those that elevate your heart rate for a sustained period of time:  walking, running, biking, swimming, rowing, etc.  It is important, however, that you exercise within your target heart rate zone to achieve maximum results.  Email Catalyst Fitness  for more information on understanding heart rate.

TIP 6:
Balance aerobic activity with 2-3 resistance training sessions each week.  Resistance training (weight lifting) is the quickest and most efficient way to change the SHAPE of your body.  Adding muscle to your body also increases its metabolism (fat burning ability).  Weight-bearing exercise also helps prevent osteoporosis.

Water is a staple of life - it constitutes approximately 60 percent of the adult human body, by weight.  One must consume an adequate amount of water to perform optimally. 

Benefits of proper hydration:

o       Endocrine-gland function improves.

o       Fluid retention is alleviated.

o       Liver functions improve, increasing percentage of fat used for energy.

o       Natural thirst returns.

o       Appetite decreases significantly.

o       Metabolic functions improve.

o       Nutrients are distributed throughout the body.

o       Body-temperature regulation improves.

o       Blood volume is maintained.

An individual should drink approximately 96 ounces (three quarts) of water per day.  Those participating in a fat-loss program should drink an additional 8 ounces of water for every 25 pounds they carry above their ideal weight.

The importance of proper hydration cannot be stressed enough.  The body cannot adapt to dehydration, which impairs every physiological function.

Effects of Dehydration:

o       Decreased blood volume

o       Decreased performance

o       Decreased blood pressure

o       Decreased sweat rate

o       Increased heart rate

o       Increased core temperature

o       Water retention

o       Sodium retention

o       Decreased cardiac output

o       Decreased blood flow to the skin

o       Increased perceived exertion

o       Increased use of muscle glycogen

Drink 16 oz. of water two hours prior to exercise and 20-40 oz. for every hour of exercise.

Altering Body Composition

Basic Nutrition Guidelines for Altering Body Composition

For Fat Loss

o       Distribute protein, carbohydrate, and fat throughout the day and at each meal.

o       Choose whole grains and fresh vegetables over refined grains and simple sugars (as the fiber and complexity of the starch will aid in hunger control).

o       Schedule no fewer than four and as many as six meals a day.  This helps to control hunger, minimize blood-sugar fluctuations, and increase energy levels throughout the day.

o       Avoid empty calories and highly processed foods, which contain many calories and do little to provide satiety.

o       Drink a lot of water (eight to 12 cups per day).

o       Weigh and measure food for at least one week.  This will make you more aware of caloric values and serving sizes, as well as decrease the likelihood of underreporting calories.

For Lean Body Mass Gain

o       Eat four to six meals a day.  Insulin response to a meal stimulates protein synthesis.

o       Spread protein intake throughout the day to take advantage of the previous tip.

o       Keep in mind the post-workout window of opportunity.  Ingestion of protein and carbohydrate within 90 minutes of a workout will increase recovery and protein synthesis, maximizing gains.  This may be most easily accomplished with a liquid meal-replacement formula that can be absorbed quickly due to being predigested.  Food may take several hours to digest and absorb, missing the window.

o       Do not neglect the importance of carbohydrate and fat.  It takes more than protein to increase lean body mass.