We all need powerful motivating images and words to surround us and build our vibration! I love the above and below and remember these in those moments my body or mind fades in training…
Well I am “slightly excited and pumped” NOT more “jumping out of my skin – happy to be on board my new chapter to make Top 10 of the ‘Women’s Health and Fitness Magazine Cover Model 2014′ !!!”
Fitness is NOW a lifestyle and life is beyond good as I am learning so much every day in training as well as the challenges presented to me whilst training my clients. My Personal Trainer and Business Partner George has been elevated to “COACH GEORGE” for the next year of POSTS.
This week we both were like “Ahh thank God – finally!!!”, after all these weeks of training with the 11 weeks of my first transformation we never quite had my energy system challenged to the point of excess lactic acid buildup to hit the ultimate fat burn rate and subsequent accelerated muscle growth. Well yesterday was my mid-week HIIT personal training session. Coach George had me complete longer intervals Tabata training as below:
HIIT LONGER INTERVAL TABATA TRAINING PROGRAM – Wednesday 10 April 2014
*Tabata Sprints Bike level 8 x 90 seconds, Rest level 4 x 30 seconds x 4 Sets
*Superset – 45 seconds, Rest 15 seconds x 3 Sets in the following order:
Thrusters 5kg dumbbells, Deep Squat Double Ropes, Man Push-ups
*Tabata Sprints Row 90 seconds @ my current speed 250m per 1:05 minutes, Rest 30 seconds x 3 Sets
Mmm the lactic acid burn hit its peak for me now and almost did puke – as I say this is “All good!”
In my last set of Rows I had to put MIND over the PAIN and as my Coach George says “The pain is there anyway so move past the reaction to it!”
Now beyond the activity “I see the body under the skin – I like to visualise the organs in the skeletal frame and the various flow of nutrients, amino acids, blood, oxygen etc… so in this moment I am visualising as well as feeling the intense toxic buildup of lactic acid overload to a point that every cell in my body was wanting to reject this” – this is good as we have hit a new level of stamina as we break this threshold and in doing so increase fat burn now and after the training session.
For me I want to get lean, and need to generate physiological stress to produce as much lactic acid and growth hormone as possible.
Lactic acid buildup is associated with a subsequent growth hormone release, which has the ability to significantly increase the body’s ability to burn fat for energy, while turning off its fat-storage mechanisms.
Research shows there is a dose-response relationship between exercise intensity and growth hormone after exercise. For example, a recent study found that in response to 30 minutes of exercise, athletes who ran at the highest intensity experienced the greatest increase in growth hormone, which was the strongest marker for the body’s ability to burn fat after the workout.
Now if you refuel your body with amino acids and some carbohydrates (depending on your macronutrient requirements specific to your fitness goal) within 15-30 minutes of training you will then assist the muscle fibres in their recovery as well as growth. For me I always have 1 scoop of Be Fit Hub Pure Whey Protein with 1 tablespoon honey and 500ml water as I am within 5kg of my goal weight and training to grow lean muscle.
Remember everyone’s goal is unique and this is the beauty of the “Power Foods Diet” lifestyle.
To get the best response from your body to achieve your basic fitness or athlete level training goals you need REAL FOODS combined with SUPPLEMENTATION to support your FUNCTIONAL TRAINING!
LIVING THE DREAM – we all can if we choose to see it and make the actions to be it! xx