“Your headquarters for supportive nutrition And healthy living.”

Today’s Report will describe our Synergy Philosophy, how it pertains to healthy weight loss and what you can do to immediately begin your body transformation! As an added bonus, you will receive our Synergy Newsletter. Each monthly edition will be jam packed with cutting edge info. on effective exercise and nutrition. We are way excited about getting this timely information out to you. We believe it will make the difference in achieving that kick ass body you really want.

SO ……………………. Let’s get started!!!!

 

TIP TOP FITNESS REPORT  # 1

Synergy:  A prescription for healthy weight loss.

Here at Tip Top Fitness, we believe that it is important to maintain a healthy body composition. We are so much happier when we like the way we look. Agreed? Excess body fat negatively effects are self-esteem. If we are displeased with out self image, we

tend to be reserved in social settings. To make matters worse, almost all major health problems have over weight or obesity at their core. Carrying excess body fat is responsible for a whole bunch of problems generally known as heart disease: high cholesterol, hypertension, heart attack and stroke. It is also the number one cause of adult-onset diabetes.

So let’s review: Our butt and stomach keeps expanding, are social life is suffering, and are health is going the way of the dodo bird.  Well friends, don’t despair. Help is on the way. But, before we cue the ROCKY music theme and get started, we got to make sure we have a smart game plan. The manner in which we go about achieving our weight loss goals is the most important step. Our strategy has to be scientifically sound, or we are going to fail miserably. Agreed?

                                                          

                                 RULE # 1 NO QUICK WEIGHT LOSS

 Losing Body fat quickly, and by any means necessary will not only keep you from achieving permanent weight loss, but it will also speed of the aging process.  Old and fat, that’s what I’m talking about here. Sorry for the visual, but its imperative that you understand that weight loss is not a quick and easy process. There are no magic formulas or commercials exercise gadgets that will change your body overnight. Healthy weight loss (maximum weekly weight loss = 2 lbs.) requires a combination of supportive nutrition, moderate cardio, and a concern for muscle. We call this combination SYNERGY. It is the permanent weight loss secret weapon. Any weight loss plan that does not combine these three elements will decimate your muscle and bone mass, and make you old before your time.

I’m sure you have read or heard about the NFL Football coach who lost an incredible amount of weight (56 pounds in 24 weeks). Wow! Fantastic right? Not exactly.

See, if you do the calculations, he is losing more than 2lbs each week. Weekly weight loss above 2 lbs will come from your muscle mass. Losing muscle slows down your metabolism. Sorry Andy, I’m glad you decided to get rid of the spare tire. But, I think your going to gain back the weight when your dieting days are over.

Speaking of diets, if you think I am going to serve up the master blaster diet, forget about it. Diets are something you do temporary right? We have all tried dieting. The whole scenario plays out like this. Gee, summer is coming, or I’m getting married, or I’m going on vacation, I better lose the weight. So we start are wacky diets. We cut are portions, count calories, cut out any morsel of fat, and do mad amounts of cardio. Sure some weight comes off, but the results are temporary. Friends, diets are an ineffective way to achieve your permanent weight loss goals.

 

Dieting

Most popular diets dictate that if you burn more calories than you take in (exercise), or cut calories significantly (dieting), you will lose weight. Simple and effective right? NOT A CHANCE

Recent statistics indicate that Americans spend 33 billion dollars a year on dieting.

The failure rate for dieters in 95-98%!!   See, diets screw up your hormones. Missing, or unbalanced hormones will make your body store body fat all day long…

So let’s forget about dieting. This year, our slim down and shape up program will be based on healthy nutritional and lifestyle habits. Habits are cool. They are. See, if we can replace are old habits with new ones, slimming and toning your body will be as simple as brushing your teeth, and tying your shoes. Can’t get any easier right? Or can it.

Sure it can! First, I’m going to describe what habits to break, and than list some new habits to make. Don’t worry about all the details. You will get them in my Synergy Newsletter. What I want you to get out of are time together is a model of success. A game plan that will you help achieve your fitness goals, with out all the trial and error.

 

Habit breakers

1. Stop dieting in all its forms.

1. Cutting fat

2. Missing meals

3. Decreasing portions

4. Cutting out Carbohydrates
    

2. Cut out or cut down on all stimulants

A. Processed carbs. (candy, cakes, snacks, soft drinks, fruit juices, white bread, Super sized pasta dishes)

B. Coffee

C. Over the counter or prescription drugs

            D. Alcohol

            E. Aspartame (artificial sweeteners)

            F. Tobacco

            G. Cut out or cut down on low fat food. (Low fat yogurt, rice cakes, low fat cookies)

 

3. Stop lounging around. Make exercising your number one resolution! Walking or biking is a great way to start your exercise program. 20-30 minutes, three times a week is a great start. Soon you can add some resistance training. That’s the kind of exercise that makes your muscles tone and shapely. A complete description of the benefits of resistance training will be forthcoming in our Synergy Newsletter.

4. Stop stressing out!  I want you to sit down and think about what your life Mission statement is and write it down. I want you to also plan your goals based on your mission statement. Review your goals each morning and every Night. When the stressors of life (your boss, your cheating boyfriend, more bad news on CNN) begin to test your nerves, refocusing on your goals will help you keep your perspective.

5.  Stop Eating Fast food!   No more late night runs to Taco Bell, or Wendy’s. Fast food contains lots of processed carbs, and damaged fats. If you are eating  your happy meal behind the wheel, you’re not eating supportively.

6. Stop eating meals that contain starchy carbohydrates only.  Ex. Huge plates of spaghetti and pizza

7.  Stop living like a vampire. Get 8 hours sleep a night.

 

So far so good right? Not too much to ask for. Remember my full explanation will be forthcoming in my kick bootie newsletter. 2 points before we continue.

Adopt your habits slowly, one step at a time. Each little change will reinforce your behaviors.

Do not cut fat from your diet. Adding fat to your diet slows down the digestion of your starchy carbohydrates. The slow absorption of carbohydrates will keep the body in fat burning mode versus fat storing mode. Eating fat will not make you fat, or cause your cholesterol levels to become elevated. 

 

HABIT MAKERS 

 

1. Begin eating supportively

A.  Eat 5x’s a day. 3 meals and 2 snacks

B.  Space your meals 3-3 ½ hours apart.

C.  Divide your plate into equal  1/3 portions of protein, Starch and fibrous carbohydrate. (Diagram A)                 

                                

D.  Add a healthy fat to each meal. Ex. Butter on whole grain toast. Mayonnaise on your tuna sandwich. Olive oil in your dinner salad dressing. Butter or sour cream on your baked potato.

E.  Snacks should be smaller portions of a supportive meal. They should be small and conveniently stored. Ex. Celery and peanut butter.

F.    Drink water. 8-10 glasses a day.  Buy those deer park, or Poland spring bottles. You be surprised how much water you can drink, sipping all day long.

G. Choose lower glycemic index fruits for breakfast, and up to ninety minutes after exercising.

H. If you carry excess weight around your waistline, decrease your starchy carbohydrate portion of your meal. Increase or add an extra portion of fibrous carbohydrates (See Diagram B.)

 

Worry not out about portion size. Your body will regulate the amount of protein and good fats you can eat. However, it’s the starches and processed carbs you got to keep an eye on. If you are not losing body fat with equal 1/3 portions Of each macro-nutrient (protein, essential fats, Starch, fibrous carbohydrate), modify your carbohydrate portions as depicted in Diagram B.   

(For a list of macro –nutrients, glycemic fruit index, and snack  Idea’s, email me at info@Tiptopfitnesstraining.com.  I will be more than happy to provide you with these lists.)

 

READY TO GET STARTED? GREAT, LET’S BEGIN!!

 Step 1.  Write your goals make them realistic. Shoot for .5- 1.5 pounds of body fat loss each week.

 Step 2.  Review the “habits to break” list.  Work on cutting down or cutting out destructive lifestyle habits.

 Step 3.  Build your meals based on 4 macro-nutrients. Add snacks if your hungry.

Step 4.  Make a commitment to exercising effectively.  An effective program should include a cardio program to burn the body fat, and a resistance program  to strengthen and shape your body.

 

Congratulations! You now have a simple, effective technology for physical change.

These are the same time tested action steps we use to transforms are clients. I’m sure they can work for you.  Implement each action step one at a time. Make your goals realistic.

Cut down, and or cut out all the destructive lifestyle and nutritional habits that

have ruined your metabolism. Start your new goals. The beginning will be hard, but nothing in life that is valued comes easy. The motivational speaker Anthony Robbins once said “It’s not what you can do in life, that’s important, it’s what you will do”. So what I am challenging you to do is exercise your will.

For the next 21 day’s, WILL your self to incorporate your action plan into your lifestyle.  I promise that in 3 weeks, you will have more energy, look better, and fit differently in your clothes. I know you will be way excited about your results. Please call and tell me how you are doing! Even better, make an appointment at Tip Top Fitness. Our exercise programs will exceed your highest expectations. Until then, start your program, live life with passion, and I will see you in 21 days.

                                                                                                       David Corvo

                                                                                                      

*BRING IN THE NEW YEAR WITH TIP TOP FITNESS. CHECK OUT OUR SYNERGY ACTION PLANS. WE ARE CONFIDENT THAT YOU WILL FIND A PLAN THAT FITS YOUR BUDGET AND LIFESTYLE.  AS AN ADDED BONUS, IF YOU SIGN UP FOR AN ELITE COACHING SERIES YOU WILL RECEIVE OUR CUSTOM FITNESS LOG. KEEPING TRACK OF YOUR PROGRESS WILL BE A SNAP WITH OUR DAILY FITNESS PLANNER.