Getting your body back for summer, Part 4

By Greg Rothman, M.S. P.T.

In my last three columns, I outlined a program that anyone in good health can follow for fast results as we move toward summer. I’d like to summarize what has been discussed and why it works so well, and help you use the momentum from this program to enable you to stay fit for a lifetime.

In the Phase I of this time-compressed program, you build muscle, which is the only place fat can be burned. As you strengthen your body, you also strengthen your fat-burning machine by stoking your metabolism. Since your body cannot continue to get stronger and more muscular in a linear fashion for long, we change the program and move into Phase II.

There, we take advantage of the body’s faster metabolism and create an environment in which fat can be burned optimally. The strategy is two-pronged: First, we change the exercise program so that different energy systems are used and more fat can be burned; second, we release as much fat as possible by ‘tweaking’ the nutrition element and strategically doubling our protein intake and removing starchy carbohydrates two to three days each week. This second part means less stored sugar, so that your body burns away those stubborn fat caches. This technique, also called carbohydrate manipulation, can be effective in ridding the body of fat, especially in those ‘trouble areas.’

Please remember that there are limitations to prescribing such a program in writing, versus the personal attention a fitness professional can offer. That said, taken together these strategies work well if followed precisely; eliminate any part—the strength training program, the recommended cardio or the nutritional element—and you won’t get the intended results.

One you’ve completed the program, you’ll see the differences in the mirror, in the way your clothes fit, and likely on the scale as well. You’ll also feel stronger, with increased energy throughout the day. So, now what? While resting on your laurels may be an option for some, you probably want to leverage the work you’ve put in, by moving forward with, and expanding, your regimen. To that end, you’ll want to follow some general rules to make staying fit a snap:

Always get enough water (at least 0.55 ounces for every pound of body weight). Take a multi-vitamin and mineral, as well as a supplement with fish oil or flax-seed oil, every morning.

Recognize the best times to do cardio to maximize fat loss—either in the morning on an empty stomach (but having had a couple glasses of water) or after your strength-training workout.

Do cardio exercise on most days of the week, but keep each session under 30 minutes; doing too much cardio can lead to muscle loss and a slower metabolism.

Make sure that your strength-training program employs two important concepts that will ensure optimal results: maximum intensity and progressive resistance (I’ve discussed these in past columns, and a primer on this can be found at www.empowerfitness.com/Foundations_of_Exercise).

Change your exercise focus regularly. Doing the same routine for more than six weeks (on average) will result in plateaus; instead, exercise in phases or cycles (that is, a strength phase, endurance phase, a cardio phase, etc.).

Eat frequent, small meals, every three to three-and-half hours. Include a mix of lean proteins, along with starchy and fibrous carbohydrates (the latter being vegetables). This ensures not only that your body has the fuel it needs, but also that your blood sugar remains stable—the only sure way to keep your body in a state in which fat can be released 24 hours a day.

Stay motivated, believe in yourself, and know that the results you seek will come to you as long as you follow through. Nothing beats a positive mental attitude when it comes to setting and reaching goals, whether they relate to fitness or any other area in your life.

Greg Rothman, M.S. P.T., is the owner of emPower Fitness Studios (emPowerFitnessNYC.com). He received his masters degree in physical therapy from Columbia University and has 15 years’ experience in the rehabilitation and fitness fields, most recently as the personal training manager and top-level trainer for Equinox Fitness Clubs in New York City. SEND YOUR QUESTIONS about nutrition, fitness and sports injuries/rehabilitation to Greg at emPowerFitness@aol.com.