FormWell Personal Fitness Training : What Does it Take to See Results?


Links History of Formwell Why Should I Use a Personal Fitness Trainer? Philosophy Questions _______ +Articles +News +Newsletters +Recipes Morgan Falls Office Park 7840 Roswell Rd Building 400, Suite 475 Sandy Springs, GA 30350 Main Studio Line 24-Hour Voice Mail (770) 804-1898 Fax (770) 804-0330 Join our Email Newsletter	<Back to Articles What Does it Take to See Results? One of the most common questions we get at FormWell is "how much exercise do I have to do to see a change in my body, how long does it take and what type of diet do I need to follow?" This question is, obviously, best answered on an individual basis, because each person will see different amounts of results from the same exercise program based on many factors such as genetics, age, sex, etc.. Also, more importantly, each individual's definition of "results" varies depending upon their goals. For the purposes of this newsletter, I will share with you what I have found works best, in general, based on scientific research and our experience with the "normal" population. Keep in mind, I am talking about the aesthetic changes associated with exercise. The health benefits begin immediately when you start an exercise program and are the results that are most important! Cardiovascular: Minimum of 3 days per week, 20-30 minutes per session, first thing in the morning, on an empty stomach. Try to keep your intensity high (use the interval workout from the last newsletter). If you have more time and energy, add a forth session of longer duration (60-90 minutes) at a much easier intensity (i.e., going for a long walk). Weight Training: Minimum of 3X per week, 30-45 minutes in duration. Train all major body parts at least 2X Per Week. We have found the format of doing "split" routines (i.e., upper body one workout and lower the next) to be very beneficial. Diet: Eat 5-6 small, well balanced meals per day (every 2-3 hours), comprised of a small portion (each) of complex carbohydrates, low fat protein and vegetables. Don't cut your fat content to below 20% of your calories. You can supplement with protein shakes or bars if you are pressed for time or preparation is difficult. Drink at least 10 glasses of water a day. Limit alcohol to one drink per night. Limit intake of sugar, white flour and all processed foods. That's all you need to do! If you do much more, you may see more health benefits, but you probably won't see much more in the way of changes in your body. If you do less, it will take you longer to see results. If you follow this plan, most people will see a drop of about 1% body fat per month (less if you are already lean, more if you have a little more to loose) and will keep it off for life! If you have any suggestions for future newsletters, please let me know. Yours in Health, Rami F. Odeh Owner FormWell Personal Fitness Training www.formulawellness.com

What Does it Take to See Results?

One of the most common questions we get at FormWell is "how much exercise do I have to do to see a change in my body, how long does it take and what type of diet do I need to follow?"

This question is, obviously, best answered on an individual basis, because each person will see different amounts of results from the same exercise program based on many factors such as genetics, age, sex, etc.. Also, more importantly, each individual's definition of "results" varies depending upon their goals. For the purposes of this newsletter, I will share with you what I have found works best, in general, based on scientific research and our experience with the "normal" population.

Keep in mind, I am talking about the aesthetic changes associated with exercise. The health benefits begin immediately when you start an exercise program and are the results that are most important!

Cardiovascular: Minimum of 3 days per week, 20-30 minutes per session, first thing in the morning, on an empty stomach. Try to keep your intensity high (use the interval workout from the last newsletter). If you have more time and energy, add a forth session of longer duration (60-90 minutes) at a much easier intensity (i.e., going for a long walk).

Weight Training: Minimum of 3X per week, 30-45 minutes in duration. Train all major body parts at least 2X Per Week. We have found the format of doing "split" routines (i.e., upper body one workout and lower the next) to be very beneficial.

Diet: Eat 5-6 small, well balanced meals per day (every 2-3 hours), comprised of a small portion (each) of complex carbohydrates, low fat protein and vegetables. Don't cut your fat content to below 20% of your calories. You can supplement with protein shakes or bars if you are pressed for time or preparation is difficult. Drink at least 10 glasses of water a day. Limit alcohol to one drink per night. Limit intake of sugar, white flour and all processed foods.

That's all you need to do! If you do much more, you may see more health benefits, but you probably won't see much more in the way of changes in your body. If you do less, it will take you longer to see results. If you follow this plan, most people will see a drop of about 1% body fat per month (less if you are already lean, more if you have a little more to loose) and will keep it off for life!

If you have any suggestions for future newsletters, please let me know.

Yours in Health,

Rami F. Odeh

Owner

FormWell Personal Fitness Training

www.formulawellness.com