Nutrition + Resistance Training + Cardio = Results

Here is a simple equation I put up on my board so all my members can see it when they come into the studio. It gives them a reminder to do all of the components in order to succeed. Your results are based on what you put in. If you give 80%, you will get 80% results.

Here is a breakdown of the 3 components:

1. Resistance Training – You need to increase your muscle mass in order to burn calories more efficiently. Resistance training builds muscle mass. Aim to do 2-3 workouts a week to see and feel results. People often forget about proper form. Form over weight. If your form is incorrect, there is a greater chance of injury.

2. Cardiovascular Training – Cardiovascular workouts are great for your lungs, brain, and heart. They help to burn those extra calories. Aim for 2-3 cardiovascular workouts a week. Do not go over your maximum heart rate when doing cardiovascular workouts. To find your maximum heart rate use this equation(220-age then multiply by .9). Unless you are an athlete training for a specific sport, this is not advised.

3. Nutrition – Eat whole foods that are packed full of nutrients. Foods like fruits, vegetables, whole grain, and lean proteins. They will give your body the necessary fuel for training and health. Stay away from processed foods and limit your sugar intake. Line your gut with healthy bacteria. Your health originates from your intestinal tract. If you can absorb nutrients better, you can train harder and recover faster. Eat yogurt with active bacteria culture and take probiotics if needed.

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All in good health,

Paul Nam