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Twice the Results Level 1 client: Introductory steps for the start up phase.

WEEK 1-4

Time to “clean House!” this is the elimination process where ANY and All food items that are processed “man made” are eliminated from your dwelling and work spaces, eventually to be non existent from your diet. ALL sugars, other than sugar from natural sources such as whole fruit, will be excluded from the menu plan. Stevia, Equal, Sweet & Low, etc…) as a sugar substitute may be allowed (you can find this at any natural food store like Whole Foods, Sunflower Market, and most at King Soopers), but this is also something you want to wean yourself off of as soon as possible.

In conjunction with this process, conducting monthly body fat testing and measurements is imperative. Preferably using skinfold method. Photos will be taken. Wear comfortable clothing and for the pictures you will want minimum quantity of clothing. For women a bathing suit works best. For men, just a pair of gym shorts.

Make note of time of day, day of the week, (monthly cycle, for women) and possibly food items consumed 1 day or so before testing to determine any differences or fluctuations that may be extreme from previous tests.

A level one dieter is usually coming from a place where they have tried numerous programs unsuccessfully and are now in need and ready for an in depth transition, and/or a knowledgeable program instead of the hit and run type of approach or “temporary fix”, their aiming for that lifestyle change. Initially, it’s common to be all over the board with the food choices we make, we have to move gradually in order to avoid any rebound effect (shock of change), which may cause you to go back to old eating patterns (by the way, this is no excuse to put on the feeding bag).

In this program is a starting guide that will be followed for three to four weeks in order to allow the body to adapt to the changes from eating “O.K.” to “great” and finally to “outstanding”, even competitive, if that’s your goal. This can all be accomplished sooner; however maintainable progress is the goal not perfection during this phase.

Next Step:Level 2 “Raising and Defining the Bar”

WEEK 4-8

After 3-4 weeks of cleaning house and making the appropriate plans to adjust intake and measurement of quantities, a lot of the start-up skills have been mastered. From here, we start to adjust our foods according to the results from our training.

We do this by continuing to get monthly or bi-monthly body-fat check ups, monitoring training volume (i.e. days of the strength training in the gym, duration of workout, sets, reps, and poundage along with cardio frequency, intensities, duration, type, and any and all activities outside training that may influence calories burned each day through occupation or family responsibilities).

Three items at this stage that are helpful to further allow you to take control and eliminate the guess work: a Polar heart rate monitor (FT-40), a Tanita body-fat scale and a Newline Best Buy Electronic Digital Kitchen food scale. Each of these items can be picked up on our amazon.com and delivered to your door in one day.

The development of a “master list” of the most common fat loss foods you eat are part of this next step. On average, we all tend to eat about 15-20 different foods day in and day out. If this doesn’t describe you, then you may start to widdle your food choices down for sanity and simplicity sake.

In your training log (purchased), computer program (like excel), or an online program like fitday.com. Start with the food list created from the first steps you took as a beginner and start to build your master list with these items. Then add all the foods that you will eat during this next phase as you fine tune your body-fat levels.

Here is a sample spreadsheet you can use.

List the food item, manufacture, quantity of serving (oz/grams), calories per serving, carbs per serving, protein per serving and fats serving. Group them, top to bottom of list, carbs and proteins then fats sources.

Most dry good and packaged food items will have labeling on package to assist with information needed, however certain items may need to be looked up online. Fitday.com or myfitnesspal.com are both good reference guides to get caloric and macro nutrient info for your master list. Build, utilize and adjust according to point in bodyfat and temperament (mood) that you can comfortably maintain. This will take a bit of practice and learning to interpret what you “feel” (i.e. emotions) during this phase with what, how and when you eat will become an art in itself.

Some people will enjoy (prefer) eating the same 5-10 foods the last 6-12 weeks going into a show/competition or event and not blink and eye, while other’s will need a little bit more variety to keep themselves sane.

The larger variety will ensure a healthier approach and may allow a better rounded quantity of micronutrients to be available through the food sources eaten, while the other will definitely need the added supplementation (multi-vitamins and other dietary supps) to act as a safety net.

During this phase the Newline food scale will also be an important tool to keep the quantities measured and our calorie counts accurate. The scale is mostly needed with proteins and possibly with starchy carbs to allow slow reduction for better control of moods and energy levels during a CKD (Cyclical Ketogenic diet). <====More on that later.

I typically will move a client from their style of eating prior to working with this program to a lower starch intake that will possibly include only oatmeal in meal #1. With all meals that follow being proteins, fats and veggies, as well as limited servings of fruit and nuts. As the body fat reduces and then finally plateaus, we usually will employ the CKD strategy to start the fat drop again until it stops again, or possibly even intermittent fasting.

At this point a minimum amount of calories can become a possibility, and then additional thoughts of more cardio are common. This will also work for a while, but we would prefer to look instead at now cycling the intensities of the cardio component and use long duration, mod intensities and short High Intensity Interval Training sessions to create more fat to drop again.

Depending on your body type (ectomorph, mesomorph, and endomorph) and temperament, this can be 4-7 days per week, 30-60 minute sessions and quite possibly double sessions each day prior to competitive target date. A heart rate monitor is another tool I suggest using. While others may just prefer time duration (i.e. 20sec/60sec sprints) intervals with a reduced resting pace and repeat, we allow the heart rate to return to 120bpm and then perform next interval for 20/60 sec. The gym cardio equipment (hand sensor type) heart rate sensor’s are not accurate and create a false reading. So I recommend a Polar FT-40 Heart rate monitor to not only track intensities, but to give my clients some totals on daily/weekly calorie expenditures.

The next tool to suggest is the Tanita Body Comp scale. After getting bodyfat done by a fitness professional, measure the result against those readings with your scale and make note of variance (this can be off by up to 8% but, while not an accurate measure or actual fat, it will be an accurate measure of change). Also make note of time of day, day of week and if you used before a shower as all these factors may affect outcome. Along with these suggestions, use the scale exactly the same way each time to compare the variance from the check done with trainer to you’re scale reading. This allows less need for the trainer, or inability to get the same trainer, using the same method to check your body comps in the future.

Using the strategies during this phase will further sharpen your own skill sets and definitely allow you to see fantastic results. Now, what’s next? Since you have started to master these skills and can see a major difference in your physique, do you think now is the time to consider a competition? or possibly taking the fat loss even deeper for a photo shoot to preserve what you’ve done “forever” and say “I did it!”

Time for the next level.