If you have not read parts 1 – 3 do so now. Now that we understand that the three keys to losing bodyfat are: Resistance Training; High Intensity Interval Training, and Managing food and beverage intake let’s talk about how you really get a handle on doing all three!
First, you need to establish a baseline to measure progress against which means assessing your current weight and percentage of body fat. There are many effective ways to assess body composition (how much of you is fat and how much is lean tissue) but the most accurate is to get a Styku Scan. Styku - www.styku.com is highly accurate and gives you a perfect picture of your body and all its measurement. In fact there is no more accurate method to determine all your body measurements and be able to compare them accurately over time.
The Styku Scan also gives you a daily caloric expenditure estimate based on your height, weight, sex, measurements and level of bodyfat along with target calorie intake to reach your goal weight/bodyfat level. Most Workout Anytime locations have a Styku Scanner and all members receive a complimentary scan, and premium memberships include monthly Styku Scans!
The next key is adopting some method to get a handle on your food and beverage intake and the new Workout Anytime Go App is the ideal place to do that! the app is free to members and includes nutrition logging and tools like ability to scan food barcodes to get nutrition information.
Third you need to be able to measure your progress on the activity side of the equation by using a device to monitor exercise intensity and calorie expenditure and there are several good options such as Fitbit, Apple Watch and best of all Myzone. My favorite devices are ones that include heart rate monitoring and not just movement tracking because during your workouts your heart rate response tells the whole story!
During your HIIT training sessions you want to elevate your heart rate between 85 – 100% of your maximum heart rate for 10 – 15 minutes of a half hour sessions. You can estimate your maximum heart rate by subtracting your age from 220, but there are several other formulas available for estimating your maximum heart rate. Here is a great article that walks you through three options: https://theathleteblog.com/calculate-maximum-heart-rate/
Fourth you need to keep a record of your resistance training exercises so that you can see whether you are making progress. You can also do this using the new Workout Anytime Go app. If you are not familiar with proper resistance training technique and exercises we highly suggest you find a trainer and invest in some personal training to learn proper form and resistance levels so you get the most from your resistance training. If you follow these guidelines and record your exercise sessions and food and beverage intake you will find that becoming a lean, mean fighting machine is not as hard as you think!
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