We are now two weeks into the 50-50-50 Challenge and I couldn't be more thrilled with the participation and progress.  We have a group of amazing and motivated people from across the country from age 21 to 60 plus.  

Although everyone's story and challenges are unique, we have come across some common questions we'd love to share because many of you may relate.

Strength BEFORE cardio?
So often I hear people say they want to lose a bit of weight BEFORE they do resistance training.  Why?  They believe cardio will lose the weight and lifting weights will likely result in adding weight or making them feel bulky.

Yes, you can burn a lot of calories during aerobic activity, however that stops as soon as your workout does (or pretty quickly after).  When weight loss is the goal, an effective strategy for long term success is to increase lean muscle mass as it is a more highly metabolic tissue.  Simply put - adding muscle and improving your body composition will help you burn MORE calories 24 hours a day!  

How to gauge intensity?
My favourite tip for targeting intensity is “comfortable but challenging”.  This can apply to cardio or strength training.  This ensures that you are indeed pushing yourself but within a safe parameter.  One measure we use in fitness is called “perceived exertion” using a modified Borg scale.  

This scale runs from 1 - 10 with 1 being very, very easy and 10 being how you might imagine that sprinter crossing the finish line and falling to the ground with fatigue.  “Comfortable but challenging” would take you from about 5-8 being hard to extremely hard.  

These are great to use as they are relative to where you're starting now and will always grow with you.  Research shows this to be an accurate and effective way to gauge the intensity of your workouts.

I'll be posting a Modified Borg Scale on my website and on our 50-50-50 Facebook page so you can print and refer to during your workouts.  It's easy, but a good reminder to keep close by.  


How MUCH weight is enough?
Weight training and resistance classes have become a lot more popular over the past decade but you want to make sure you're making the most of your exercise time.  During this phase of the weight loss challenge, we recommend taking the time to “set your weights” using a 12 repetition test.

Find a weight that feels challenging by the 12th repetition - that means that 13 would be a stretch.  It can be a guessing game at first, but hang in there as you'll start to get quite good at it!

This DOESN'T mean it has to be an all-or-nothing proposition.  I like to keep ANY effort in a “good, better, best” range.

GOOD - be sure to include any kind of resistance training in your workout week
BETTER - include a balance of all major muscle groups that you work and challenge equally
BEST - so a specific program you progress with every 4-6 weeks using your 12 rep test

So ALL efforts count, but just realize you may not realize the same kind of progress if you choose light dumbbells or do the same workouts all the time!  And NO, you won't get big and bulky!

How to fuel best for workout?
The ExerSciz site applies the concept of “Nutritional Timing” to maximize your progress by having the right nutrients available at the right time.

Pre Workout
Providing the body with essential amino acids 30 minutes prior to a workout will enhance protein synthesis and the improvement you get from the exercise session.  Carbohydrate should also be consumer 30 minutes prior to enhance the effects of the amino acids.  Most people can get the protein and carbohydrate that they need pre exercise by taking a shake that has 10-15 g of protein and a ratio of carbohydrate to protein that should be around 1.5-2:1 grams of carbohydrate per gram of protein.

Post Workout
The goals of post exercise nutrition are to:
·    replenish carbohydrate energy stores that have been used during exercise
·    provide protein to help rebuild fatigued or damaged tissue
·     supply antioxidants to battle the free radicals that are produced during exercise.

It is essential that a carbohydrate protein drink is consumed immediately post exercise. Research has shown as much as a 25% difference in improvements from exercise between consuming a carbohydrate and protein mix immediately post exercise and waiting for two hours. Again, the ratio of carbohydrate to protein should be around 1.5-2:1 grams of carbohydrate per gram of protein with 10-15 g of protein.

For more specific information and articles on pre and post workout nutrition, visit:  www.ExerSzic.com <http://www.ExerSzic.com>.  There are a full range of articles on both nutrition and exercise.  



YOU can join us!
For anyone wishing to join alongside our challenge, we've set up access to the online training site at an amazing discount - $79/8 months which is like paying $10 a month for a personal trainer!  You can start ANY time.


If you have any questions on how and where to get started with your workouts, contact Libby at www.libbynorris.com.  We love your feedback, questions and suggestions.