Selecting a training type is KEY to success with this program. Learning to pair the right foods with the type of activity you perform will enable your body to target burning fat and not lose lean body mass. Below you will find information on the 2 types of training: 

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Cardiovascular: for your heart and lungs

Resistance Training: for your muscles

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Ideally everyone should perform both consistently in their lifestyle. The ultimate goal for physical health is to have your nutrition in balance with these two forms of exercise. If you are just starting out, we recommend only selecting what you can commit to repeating on a consistent basis. Keep in mind too, each type has a different base requirement for effectiveness. We DO NOT recommend overuse of either form. This is counterproductive and dangerous. Stay smart so you can stay active. Again, do only what you can repeat.

Consistency is the game changer.

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Guidelines:

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Resistance Training: 3 days per week is the minimum and the recommendation for beginners. Average training session is 25-40 minutes. This can be done at a gym or at home with the purchase of a few low cost exercise bands (optional exercises included below). This training style is recognized as exhausting the muscle using between 8-15 repetitions of a specific movement using a set weight (resistance) specific to your strength ability. Rest between workouts is just as important as the exercise itself, which is why it is only 3 days a week for those starting out. The muscle is broken down during the workout but can only grow during rest and recovery.

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Cardio Training: We recommend utilizing Zone 2 training with the use of a heart rate monitor. These are not expensive and will connect to smart watches or free phone apps. Preferred is the strap version that goes around your chest. These prove to be the most accurate. The alternative is a wrist monitor or smart watch. This training style is characterized by maintaining a specific heart rate (60-70% of max) over a period of time that targets fat loss and builds strength in your heart and lungs without over exhaustion keeping you in an aerobic state. Zones are determined by your age and explained below. Performance of this type of training can be done as easily as walking, hiking, playing a sport such as tennis, swimming, biking, or using a treadmill, stationary bike, or rower at your local gym. This type of training should be done 5-6 days a week for 30-45 minutes while spending the majority (80%+) in this zone. This is a lifestyle adaptation that will benefit you more than you could ever realize, not just physically but mentally and emotionally. Many of our 12WG participants have seen tremendous weight loss from utilizing this training style. This is where you gain a new sense of self.

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ZONE 2 Explanation:

There are 5 target heart rate zones defined by using your age and a simple formula:

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220 - your age x .6 = low zone 2

220 - your age x .7 = high zone 2

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Example: A 40 year old in zone 2 would range 108 - 126 bpm (beats per minute).

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