It’s a really exciting time in the health and fitness industry—there’s a stack of unreal information out there and tons of research that is giving us more and more answers. We know more than ever before about optimal fitness and nutrition, which is good news! The problem though, is that people are more confused now than ever before as to what works and what doesn’t. There are a lot of voices out there giving advice. It’s stressful!
So, with my 12 years in the industry I’m hoping I can give you an insight into how I’ve been able to get the very best results for my clients in just 6 weeks with my female fat-loss program “6 Weeks to Sexy.”
The “6 Weeks to Sexy” fitness plan was created around the “Afterburn Effect”—which, in short, is a way to describe the calories burnt AFTER your exercise and what happens to your metabolic rate post-workout. The more intense the exercise, the greater the afterburn effect. For example, sprinting as fast as you can for 30 seconds for 5 rounds will have a much larger afterburn effect compared to jogging for 30 minutes.
When you work out, there are two parts to the “calorie burn and metabolic conditioning” you achieve:
- What You Burn During Exercise (O2) — This is the number of calories you burn during a workout. This component is NOT part of the afterburn effect.
- Calories Burned AFTER Exercise (EPOC) — At higher exercise intensities, you create an oxygen debt in which EPOC (excess post-exercise oxygen consumption) is used to help restore the body to a resting state and adapt it to the exercise just performed, which requires energy. This component IS part of the afterburn effect.
It’s believed that around 95% of all calories are burnt after the workout! Of course, that depends on the intensity with which you work out.
If your workout is done at the highest of intensities (ideally over 75% of your maximum heart rate), you can increase your metabolism for up to 48 hours after your workout.
The best way to raise your metabolic rate and create the afterburn effect is through compound weight training (big muscle groups such as legs, back, and chest) and high-interval short bouts with your cardio training.
The “6 Weeks to Sexy” food plan is based loosely around a Paleo-style Diet.
The Paleo Diet is based upon eating wholesome, contemporary foods from the food groups our hunter-gatherer ancestors would have thrived on during the Paleolithic era (the time period from about 2.6 million years ago to the beginning of the agricultural revolution, about 10,000 years ago). These foods include fresh meats (preferably grass-produced or free-range beef, pork, lamb, poultry, and game meat, if you can get it), fish, seafood, fresh fruits, vegetables, seeds, nuts, and healthful oils (olive, coconut, avocado, macadamia, walnut, and flaxseed) and consist of very few dairy products, cereal grains, legumes, refined sugars, and processed foods.
Of course, there are many other details about exercise and diet we can (and do) get into in the “6 Weeks to Sexy” program, and even beyond that there’s an almost endless number of things to learn about optimal food and fitness—after all, the human body is a complex machine. But, really, the above two principles are more than enough to get you started on the road to good health…and to SEXY!
Lifestyle, Hormones, Sleep, and Stress
These areas of our health aren’t talked about that much in our industry. Many people think that when it comes to results it’s JUST about food and fitness—but based on what I’ve seen over the last 12 years I reckon these 4 other elements make up about 10% of people’s results.
Unfortunately, due to the way we live our lives these days, this 10% is often far out of whack for many people. Poor quality sleep, increased stress, toxic bodies, and wacky hormones have created a whole separate group of issues that are still largely unknown to the general public and NEED to be addressed if you truly want optimal health. Throughout my 6-week program I constantly reference these lifestyle factors, because unless you’re conscious and educated about them there’s a chance you’ll never quite reach what you’re capable of.
For me, the magic formula to getting the body you want and the health you need is 65% food, 25% fitness, and 10% “other” (the factors I mention above). So if you’re serious about results, start with food and fitness—but don’t ignore the rest.
So, even though there’s more research out there about exercise and nutrition than ever before, don’t let yourself get overwhelmed by trying to learn it all. Keep it simple. The information about “Food + Fitness + Lifestyle” that I share with you in “6 Weeks to Sexy” is more than enough to help you reach your health and fitness goals!
Blake Worrall-Thompson is one of the most sought after health and fitness experts in the country. Having owned and operated a number of personal training and bootcamp businesses Blake has also been involved with the management team of Australia’s largest gym chain. He has transformed the bodies of celebrities such as Natalie Bassingwaigthe, Maude Garrett, Lara Bingle, Lauren Brant and is the creator of the highly successful “6 Weeks to Sexy” program.