From Flabby, Fed up and Fat to Tight, Toned and Terrific – Why I use Rest Based Training!
I have never been a natural when it comes to fitness. I didn’t excel at sport or at any fitness based activity (unless you can call walking to the kitchen an activity or raising a bar of chocolate to my mouth an exercise???).
I used to skip PE, fake injury, lag behind, drop out in the races…….. I would do pretty much anything to avoid being breathless, hot or sweaty! My lasting memories of school PE was never being picked for any team sports or being shouted at by my PE teacher! I couldn’t run, throw, catch or do anything remotely sport related! I hid under baggy clothes, struggled with sleep, binge eating, low moods and back pain.
Some time later after leaving those miserable years at school behind I was lucky enough to try out my first group exercise class! Being around other women, dancing and moving around to music just gave me such a buzz and I could do it! I was instantly hooked! I went about trying them all!!! Step, aerobics, boxercise, tai-boe, spin….. I became a cardio junkie. I lost weight and felt great. I qualified to become a fitness instructor and personal trainer and couldn’t wait to start teaching classes.
Pretty soon I was teaching several spin classes a week and loving it. On top of this I was training hard too! Yet despite this I struggled to get as lean as I would have liked. There was always a little layer of fat over my thighs, hips and belly I couldn’t shift. I became tired, hungry all the time and couldn’t sleep! This was the beginning of several experiences and battles with over-training syndrome. But I didn’t realise this at the time. I just thought I needed to work harder! I tried every diet in order to shift the fat, I did more cardio to burn more calories. I became sore and fed up. It became impossible to resist sugar and carbs! And so the cycle continued……..
I went about trying them all!!! Step, aerobics, Boxercise, Tai-boe, spin….. I became a cardio junkie
As my interest and curiosity grew I started reading more on the Internet about weight lifting. I start to noticing pictures of ‘buff’ women in the magazines I was subscribing too. But was of fairly typical female thinking! I firmly believed I would bulk up if I lifted heavy weights. I thought weight training was only for men! I could not have been more wrong!
I followed Christian Finn, I read books by some of the great body builders. I found Tom Venteuo’s e-book ’Burn the Fat and Feed the Muscle’. I devoured the whole e-book several times and started to change my eating and training regimes……. as I started to lift the iron, my appetite changed and whats more I started to enjoy the feeling it gave me. I saw my body fat shrink, I watched my muscles tighten and tone. I started to feel amazing! What’s more I was spending less time on the treadmill and more time eating great food!
I am in better shape now that I was when I was 18!
I knew from then on that this way of training was much more sustainable. With a strict and consistent training and eating plan I managed to get my first 6-pack! After two kids I managed to get something I never thought imaginable or possible! That girl at school who hid beneath her fat clothes, skipped PE, secretly binged at night finally got in the best shape of her life in her mid-30s! But this was just the start of my journey………..How could I get this kind of results with my clients who couldn’t spend an hour or two in the gym everyday?
So much further down the line, after years of experimenting with different techniques and teaching a variety of classes I fell upon Metabolic Effect and Dr Jade Teta. I embraced their form of metabolic chains and rest-based training methods. I loved that the classes could be shortened to 30 minutes and that my own training sessions were halved too. This streamlined my workouts and classes and saved me from further burnouts. I was lucky enough to complete my Metabolic Effect group exercise qualification with both Dr Jade Teta and his wife Jill Coleman (a Fitness Model, Author and Fitness Icon) and have since used the techniques in my own training, classes and small group training. Dr Jade talks about the rest based training principles in a video clip.
I get asked a lot about what and I how I teach my classes and clients now. So I thought I would answer some of the most common questions here:
- It is self paced. In others words YOU choose when to rest!
- You push yourself as hard YOU can for as long as YOU can. YOU decided when YOU CAN’T push anymore.
- There is no set times to pace yourself too so you don’t need to worry about being the only one to drop stop and rest!
- You are encouraged to rest and congratulated when you rest! When you rest you know you have pushed yourself really hard and you are likely to push yourself harder!
- You push for short bursts. The exercise sessions are intense but short and quick!
- You will enjoy benefits such as reduced appetite, better body composition, more flexibility, more stamina, stronger joints and cardiovascular system, better fat burning during lower intensity workouts, lower stress levels and a stronger immune system
- It is great for any age or shape! Anyone can do it regardless of their co-ordination, age or fitness levels
- Minimal space or equipment is required. We use only dumbbells and a mat! You can do it without any equipment!
- How do we generate such intensity?
Burn fat with failure – Jill Coleman
- Why is such high intensity so important and why are aerobic based classes such as Zumba or spinning less useful for fat loss?
- What is the after burn? and Why does hormones matter more than calories?
- Does it mean I can’t engage in Zumba or spinning?
- With such heavy dumbbells won’t I get bulky?
A pound of muscle burns 30-50 calories at rest each day, whereas a pound of fat burns only 2-5 calories at rest each day – Jill Coleman
Push until you can’t, rest until you can