Our F.A.S.T. System is the easy to remember and simplest to do, EVER!
Here is part 2 of our F.A.S.T. System for 2015 series! How’s it going? In this part, we are going to learn more information towards your total body transformation (did you like that? lol!) The way we will provide information will be in “bite-sized and action-packed” sections for each area of F.A.S.T. This will make learning easier and making change more simple. Too many changes can feel overwhelming and can cause you to you quit your program. So small, meaningful steps that are easy to make is how you will succeed!
Let’s go F.A.S.T!:
Food – Did you know that frozen vegetables are more nutritious than fresh produce at the store? Yup, because they are frozen almost immediately after being harvested instead of lying around for weeks at a time biodegrading and losing their nutritional value. Enjoy this related video. So, go frozen! Also, all vegetables are loaded with fiber which will make you feel fuller longer and more satisfied. They also have complex carbs that your body and brain need for energy for working out and recovery. So, start loading your plate with more veggies as filler instead of meats and starches. Check out ChooseMyPlate for portion sizes and information. Great stuff. This subtle change is a true money maker, so do it! Caution: Don’t completely replace proteins and starches with veggies, unless you are already a vegan or vegetarian and know your balanced diet. Your body still needs proteins and starches for recovery and other functions. Check with a dietian or doctor if you are on a restricted or specialized diet before making any modifications.
Activity – For maximum calorie expenditure and muscle activation, use exercises that use multiple muscle groups at once. Also, it has been shown that high-intensity interval training has been the most effective in muscle development and fat loss. To give you a great idea of what kind of exercise I’m talking about is aerobics, boot camp or circuit course routines, crossfit or, my favorite, combat sport workouts (boxing, mma or martial arts). Isolated movements (crunches, arm curls or bench presses) are great for muscle building, but suck really bad at losing fat. In fact, there is no such thing as spot reduction, only spot development. Fat is burned proportionally over the whole body, instead of just one spot (FYI). For those of us who’s weight is heavier or have other restrictive issues, walking and hiking is a fantastic total body workout! Stabilizer muscles work to keep you upright and your body is continuously in motion. Walking is a great conditioning or recovery (off day) exercise dependent on your fitness level. I love walking and hikes! Make sure you clear with a doctor before starting any exercise or fitness program to avoid injuries.
Support – Have you made a fitness partner yet? You know that doesn’t just mean someone who workouts out with you. It can be a friend or family member that won’t pull any punches and hold you accountable. Another good way to hold yourself accountable is to tell everyone your goal. That means everyone will be expecting you to make changes and that puts pressure on you. How devious is that? Lol! I also made a support page for our F.A.S.T. System on FaceBook to help you with Q&A and accountability support. Check it out!
Tracking – What is your fitness goal? I want you to pick just one. That’s it! Is it to lose weight, improve your physique or get fit or stronger? Pick one and focus on it. Trust me when I say this, “You work on one, the rest will follow.” What I mean is if you are working on muscularity (getting “toned” or “tightened up”) fat will burn off and you will get more physically fit. So, what is your ultimate goal? Specialize your tracking based on your focus (such as weigh loss). You will be watching what you eat (F), staying active regularly (A), keeping yourself accountable through support (S) and tracking your weight (T). Your muscles will eventually show and your fitness levels will increase. Guaranteed!! If you are focusing on weight loss, track your weight. If you are tracking muscularity, focus on BMI and body measurements. If fitness is your focus, track your strength or endurance (run times or max reps on exercises). Do this in a log, so you can visually see your gains and improvements! MyFitnessPal is a great site and free app for your smart phone that is awesome for tracking calories, food and your exercising. Check it out!
So, make sure you keep your changes small and incremental for success. Become smarter about what you eat. Know what kind of exercises you need for your goals. Develop your support system. Lastly, pick only one focus and track it. Here’s to the new you for the new year using the F.A.S.T. System! Share this article if you find it beneficial!
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