VIBE AND TONE PROGRAM MODULE 1 CUSTOMIZING YOUR EXERCISE PROGRAM

Transcription

1 VIBE AND TONE PROGRAM

2 Forget all the claims of six pack abs in 6 weeks. Forget about all the miracle exercise machines promising easy and effortless results. All of that doesn t exist. However, those are some of the same marketing points used by those that sell vibration machines. How is it that I m telling you to forget all about these wild claims, yet writing a full course on weight loss and vibration? The answer is simple. You are here reading this because you understood the value of a SYSTEM to help you get results. That s what this program is. It s not a question of what type of exercise machine you buy, but HOW to use it to fit your needs and goals. In my 10 years of experience with vibration exercise, I can assure you that you will see results if you follow the system. The system is not just vibration. It s not just exercise. Follow the whole program. On that note, we re going to discuss the various exercise concepts that you will need to make yourself successful. When my patients start off with their weight loss programs, they tell me about the intense exercise program they are about to undertake. I have patients that sit for 16 hours a day expecting to see magical results by doing 10 minutes of vibration exercise per day. I have patients that work in construction all day and expect magical results in 10 minutes with vibration exercise. What is wrong with this picture? I ll tell you what it is. These two cases are at the extreme ranges of a typical person s daily life. Both of these individuals plan on getting on a vibration machine for 10 minutes a day. Do you think they will achieve the same results? Not likely. If you sit 16 hours a day, no amount of exercise, whether it s with vibration or getting to the gym for an hour a day is going to help you. That s a fact. It s called sitting disease and its bad effects on your health is starting to be seen. If you work construction all day, and you are overweight, then exercising for 10 minutes a day may not really be the main issue. It has more to do with your eating behaviors. Exercise can be used to enhance the effects of your eating behaviors but will never be a substitute. As you can see, each person s situation is unique. That s why it s important to look at your own current situation and then find the best direction to go. This part of the module addresses the exercise strategies that you may need to take to achieve your results.

3 FINDING YOUR CURRENT ACTIVITY LEVEL What is your current activity level? Check out the following categories to see which of them describes you the best. This category will also be used to fit you into your own level of vibration training. SEDENTARY: You sit all day, either at work, school, or home. Your sitting time is usually greater than 4 hours at any one time. You haven t really started any regular exercise program like walking, weight training, or vibration. Your job would typically be a desk job, a homemaker, or a student. You may have exercised in the past. However, you haven t exercised in 6 months or more. INTERMEDIATE: You sit most of the day, but have started some form of exercise program. However, your exercise consists mostly of walking or stretching. Your job involves some sitting and standing. You tend to drive to work and rarely take the stairs. You may also be a stay at home mom that does some household work, but spend more of your time with your kids inside the house rather than in outdoor activities. If you do go to the gym, it s usually less than 2 times per week for an hour or less. ACTIVE: You have been exercising consistently for the last 6 months. You try to take time out of your day at least 3 times per week to exercise. You also are conscious of getting up and moving about during the day. Your job involves a lot of standing during the day, as in a retail salesperson or mailman. You may be a stay at home mom, but are involved in your children s activities outside the house (sports, hobbies, etc.) ATHLETIC: You are involved either in a regular training sports program or work in a job that involves physical labor, such as a construction worker. You are a

4 stay at home mom that spends most of the day doing active home activities. You also participate in sports with your children (running, biking, hockey, basketball, etc.) Notice that you don t need to stay in one category or do the exercises from that category throughout your program. You will get stronger and may need to get to a more advanced setting. Or you may find the exercises too difficult and need to lower yourself to an easier level. Regardless, always ensure that you exercise at your own pace. YOUR CUSTOM EXERCISE STRATEGIES SEDENTARY JUST MOVE PEDOMETER / WALKING PROGRAM BEGIN THE N.E.A.T. PROGRAM (MODULE 2) SUBSTITUTE SEDENTARY FOR ACTIVE ACTIVITIES BEHAVIOR CHANGES VIBRATION EXERCISE 3 TIMES PER WEEK INCLUDE A FRIEND OR SPOUSE TO PARTICIPATE The main theme is to Just Move! All too often, people try to accomplish too much in too little of time. If you describe yourself as sedentary, then you ll first need to change your daily behaviors. Going from being sedentary to excessive exercise is a recipe for failure. Your initial goals are to just start moving. This can involve simple things like walking and the use of a pedometer to measure your success and keep you accountable. You also need to look at some of the thing you do during the day and see if you can substitute those with an activity alternative. In Module 2, we ll go through the NEAT program, which is something that will pleasantly surprise you. The first goal is always to take out the sedentary activities in

5 your day. Only then can you begin pursuing more difficult forms of exercise. However, that s what makes vibration so effective. It s something a sedentary person can begin doing right away. SLIGHTLY ACTIVE STAY MOVING! PEDOMETER / WALKING PROGRAM BEGIN USING AN ACTIVITY MONITOR N.E.A.T. BEHAVIOR CHANGES SUBSTITUTE SITTING FOR MOVEMENT (WATCH TELEVISION WHILE ON TREADMILL, ETC.) FIND PHYSICAL ACTIVITIES TO PARTCIPATE IN WITH KIDS AND SPOUSE VIBRATION EXERCISE MINIMUM THREE TIMES PER WEEK If you describe yourself as slightly active, then you need to follow the same strategies as a sedentary person. However, begin to include your kids and / or spouse with the activities. By getting the whole family involved, you can begin to change the bad habits that have formed in your household. ACTIVE MOVE AND LIFT ADD WEIGHT TRAINING TO YOUR VIBRATION EXERCISE PROGRAM USE AN ACTIVITY MONITOR TO REALLY KNOW YOUR METABOLISM GET A WORKOUT BUDDY

6 If you describe yourself as active, you may need to begin adding more variety of exercise in your program. If you are active and need to lose weight, then there are a couple of things you need to address. Either you are eating too little for the amount of activity you are doing, you are paying attention to your exercise more than to what you eat, or you are eating above and beyond your activity level. For the last part, we find that most active people tend to reward themselves with food after a good workout, or they mistakenly listen to all the hype about recovery drinks, etc. That just packs on the calories as fast as you took them off. Getting a workout buddy is going to increase accountability to stick to your program. Monitoring your metabolism is going to give you an honest assessment of how many calories you should be eating to help you lose weight. Sometimes the number is a shocker and motivates people to make the right changes. ATHLETIC ADD WEIGHT TRAINING TO YOUR PROGRAM PROGRESS TO HIGH INTENSITY INTERVAL TRAINING WITH YOUR CARDIO, STRENGTH AND VIBRATION PROGRAM CROSS TRAIN WITH OTHER SPORTS OR FORMS OF EXERCISE ENSURE YOU MEET THE NUTRITIONAL REQUIREMENTS TO PARTICIPATE AT A HIGH LEVEL (INCREASE RECOVERY AND MUSCLE MASS, DECREASE CHANCE OF INJURY) Most people are surprised to see someone that is athletic wanting to lose weight. Again, your activities may be swayed more towards one type of activity. We see this with people that do a lot of cardio training. They stick to the same sport and same forms of exercise. Over time the body gets used to this and becomes more efficient, meaning it doesn t burn as many calories as it used to. Adding a wider variety of exercises and intensity levels will help overcome your plateaus.