Client Spotlight: Gables Fitness Client goes from size 12 to a size 8
Gables Fitness Client Spotlight
Maricela Valera
We continue to upset clients by having them shop for small dress sizes and we love it!
Before:
October 2011
165 lbs/Size 12
After:
April
145 lbs/Size 8
Her Strategy:
Maricela participated in The Women’s Fit Club, which is now the Red Zone Training program. She participates 3 days a week with no additional cardio training. Consistency and constant challenge of this program is a factor for her success. Along with consistent, progressive exercise that includes a combination of resistance training and cardio training is the nutritional component of our program. She has adapted eating small frequent, small meals every 3 to 3 1/2 hours. She has made modifications in her alcohol consumption as well.
What’s next:
Maricela wants to get to a size 6 and lose 15 to 20 pounds more. With that said, her results have been amazing considering she exercises only 3 x a week. So, her focus on supportive nutrition is right on.
We are going to work with her to add cardio only training in addition to her RED ZONE TRAINING PROGRAM.
The body adapts and one of the most important strategies to apply is frequency, duration and intensity. We are going to recommend an additional 2 days of cardio training. We are going to use interval cardio training.
We are going to find her intense zone training. We are going to ask her to get out of her comfort zone anywhere from 30 seconds to 1 minute. This is anywhere from 85 to 90% of her target heart rate. Since she can only sustain that for 30 seconds to one minute, we are then going to prescribe recovery zones at 70%. Within 2 to 4 weeks, her aerobic conditioning is going to be alot better then what it currently is and this will help her further shed those unwanted pounds of fat.
I have written a whole blog on progressive cardio training that I recommend you read over. This might help you progress your own cardio training. Click here for my article on Cardio Training.
We would love the opportunity to upset you , but we will not help you clean out your closet.
To fit into smaller dress, pant or bathing suits, give us a call at 305- 461- 1090
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