Nick Rose, our Personal Trainer shares his latest update on his personal 12 week challenge…
Blog #2 – Planning and Preparation
Hi Guys, I’m back and this is my second instalment of my blog.
If we recap from last week, I have taken on my own 12 week challenge, aiming to reduce my waist and increasing the size of my arms, chest and quads.
Before starting something like this, it is very important that you plan your timescale and strategy carefully…this is where the advice of a personal trainer is particularly useful! I gave myself just under a week before starting my own 12 week challenge on Monday with my fitness sessions and diet planned out.
When you look to create a 12 week plan, it is important to create three four-week stages.
The first stage is known as a base stage. This is where you spend the first four weeks looking to create a base level of fitness. This will create a base from you to work from in the next two stages. If you attempted the further two stages without first establishing a base then the risk of injury is much higher and the pain of DOMS (delay onset muscle soreness) will also be a lot greater.
The second stage is known as the specifying stage. This is where you start to work towards the goals you originally set. During these four sessions you look more closely at your specific goals rather than just looking to improve your overall fitness using advanced training methods. Again, this is where a personal trainer can be very helpful.
From week 8, you move into the peak phase. This is where the biggest changes will happen. In these four weeks you will look to be performing at your best, after first establishing a base and then specifying your training around your goals. This peak phase is where you bring in even more advanced training methods and this is where you will hit your goals.
When it comes to nutrition, it is very important to understand your own body. This past week I have been manipulating my carbohydrate intake throughout the day to see how I can have as much energy as possible at times when I will be undertaking training sessions.
For me, to have the most energy throughout the day, I will have a carbohydrate heavy breakfast such as a bowl of cereal which will be low on the GI Index (containing slow release energy, such as Weetabix). This will give me energy up to around midday before I start getting hungry.
For lunch, I have found if I have a lot of carbohydrates then I become slow and lethargic for the next couple hours. The times I have had less at lunch time, the more energy I have early afternoon. Therefore for lunch, I will have something protein-led along the lines of tuna/chicken salad with a handful of rice.
My evening meal is very important to ensure a good nights sleep while maintaining energy for the morning. A large carbohydrate intake is needed so I have energy in the morning after a full sleep. I am also much more likely to snack later on in the evening if I do not eat an adequate amount in my evening meal. This meal will typically be one that is high carbohydrates and protein, such as chicken, rice and vegetables or a stew with new potatoes.
Next week, I will have completed week 1 and I will be explaining how I have been feeling and my workout plans for the first four week phase.
Find out more about personal training at Exeter Golf and Country Club and how a 12 week programme could help you achieve your goals this year.