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THE YAZ PHILOSOPHY:

The three elements of my health prescription "Total 3"patent pending focuses on these areas of importance; Nutrition, Aerobics and Resistance training. All three components are necessary to have in order to reach an optimal level of fitness and balanced health. My philosophy really places proper nutrition on top of the list because of its' significance in getting fit for life. The nutrition aspect of training is 80% of the struggle to losing fat, and building muscle. Another important part of good healthy living includes a solid vitamin supplement plan that is appropriate for each individual. I have always believed that taking a multi-vitamin and the anti-oxidants (Vitamin E, C and Beta Carotene) are essential for almost everyone.

I encourage women to take a Calcium and Iron supplement in addition to the other vitamins. And remember, as long as you're eating a balanced diet, then your body will be absorbing ample nutrients through the foods along with the added protection that vitamins taken orally provide. Physical fitness isn't just working out in the gym but what you do when you get home, which is where people eat most meals. I tell my clients that if they go home and order a pizza after working out, they're just slowing down their progress, though the fact that exercise did occur still counts for something. Proper nutrition means eating 4-5 meals throughout the course of a day, and not overeating at any sitting.

I. Keeping carbohydrate intake to an absolute minimum at night is essential because of the body's slower metabolic rate. Eating a "no-carb" dinner is effective because, while you sleep, you’ll burn fat rather than the carbs you might have consumed with your meal. More protein, fruits, and vegetables is the way to go. That may seem counterintuitive at first glance, and many of my clients start off convinced that "more meals" equals "more weight." But eating small meals throughout the day actually increases the body's metabolic rate, and with more lean body mass that you're building through exercise, you'll be burning more calories, even at rest. More on nutrition here.

II. Aerobics is necessary to burn fat and strengthen the cardiovascular system, which helps to prevent myocardial infarction (heart attack) and other debilitating illnesses like arteriosclerotic heart disease (ASHD). These conditions are still the leading causes of death in this country, so it's important to take your exercise plan seriously. A minimum of 30 minutes per session, three times per week, is recommended for good health maintenance. You can determine your target heart rate by following this simple formula (the Karvonen Heart Rate formula): 220, minus your age, minus your resting heart rate (RHR), multiplied by intensity ( a range of 60%– 85% is fat burning) plus your RHR = your target heart rate.
More on aerobics here.

III. Weight training has become more and more popular over time (even with women) because of its many benefits, including increased bone density, increased muscle mass, improved posture, improved balance, elevated self-esteem, and countless other benefits. It’s important to weight train two or three times each week, using all muscle groups in training. It’s necessary to strengthen every part of your body in order to maintain muscular balance. While weight training, you will build more lean body mass, increase your metabolic rate, and improve your overall looks, even after only four weeks of consistent training. More on training tips here.

Do you have interest in learning more about the Total 3? Let us know!