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Forum Newbie
Group: Forum Members
Last Login: Monday, 7 December 2009 5:42 PM
Posts: 6,
Visits: 26
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Hi,
I have been on TF since January 2009, and i have lost approx 19 kilos. Now, i have started to train hard as well to help me tone up and become fitter overall. Below is my training plan, could you please let me know if i need to add any extra food to this plan, as i do feel like im exercising more than i should. Do i need to add more protein serves?
Mon: am - Walk for 30 mins at 6.5kph, 2 incline, treamill
Lunch - Walk for 15 mins on my lunch break.
pm - Walk for 30 mins at 6.5kph, 2 incline, treadmill
Tues: am - rest
Lunch - Walk for 15 mins on my lunch break.
pm - 30 min weight training & 15 min walk on treadmill at 6.5kph, 2 incline.
Wed: am - Walk for 30 mins at 6.5kph, 2 incline, treamill
Lunch - Walk for 15 mins on my lunch break.
pm - Walk for 30 mins at 6.5kph, 2 incline, treadmill
Thurs: am - rest
Lunch - Walk for 15 mins on my lunch break.
pm - 30 min weight training & 15 min walk on treadmill at 6.5kph, 2 incline
Fri: am - Walk for 30 mins at 6.5kph, 2 incline, treamill
Lunch - Walk for 15 mins on my lunch break.
pm - Walk for 30 mins at 6.5kph, 2 incline, treadmill
Sat: am - Walk for 30 mins at 6.5kph, 2 incline, treamill
pm - Walk for 30 mins at 6.5kph, 2 incline, treadmill
Sun: am - rest
pm - 30 min weight training & 15 min walk on treadmill at 6.5kph, 2 incline
Thank you!!!
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TF Staff
Group: Forum Moderators
Last Login: Wednesday, 17 March 2010 8:40 PM
Posts: 718,
Visits: 1,586
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Dear DianneH87, Thank you for your enquiry. In response to your question, light to moderate exercise is recommended while on the Tony Ferguson Weightloss Program for example walking, swimming, light gym work and so on. If you are overdoing the exercise you may be burning up too much energy compared to what you are consuming. This may put your body into starvation mode and lead it to conserve energy by slowing the metabolism. It is best to eat 1- 2 hours before you exercise. You can either have a sachet, a piece of fruit with jelly or a salad. Eating something will help raise blood sugar levels and prevent you from feeling weak, faint or tired. To help muscles recover and to replace their glycogen stores, it is beneficial to eat a meal that consists of protein and some carbohydrates within 2 hours of exercise. This can either be protein and vegetables or a shake and a piece of fruit. Please ensure that you are drinking your minimum of 2 litres of water a day and having a Simply Balanced Multivitamin daily and remember that the allowable vegetables and salad products are UNLIMITED. Some people may find that as they get closer to goal that their weight may start to slow down. Muscle is always gained when you exercise, it has nothing to do with how much you weigh. Men will gain more muscle than women. Muscle weighs 5 times more than fat. If you are continuing to see results, even though they may be a little slow, I would suggest that you continue what you are doing. Please find below our guidelines for exercising whilst on the Tony Ferguson Weightloss Program for your convenience. Prior to starting any scheduled exercise customers should consult with their doctor. Already Exercising | Not Currently Exercising | Not Currently Exercising but Determined to Commence | Permitted to continue. Customers should allow the appropriate food intake guidelines for their level of activity. | We recommend waiting at least 2 weeks before beginning exercise. This allows you to become accustomed to the dietary changes of the Program. Low to moderate intensity exercise is recommended. | Low to moderate intensity exercise is recommended. Customers should follow the appropriate food intake guidelines for their level of activity. |
Extra foods should only be consumed on the days when people are completing exercise. Exercise Intensity & Duration | Examples of Activity | Suggested Food (These are additional to the foods in the daily plan) | Suggested Eating Time | Low 30 – 60 minutes Moderate up to 30 minutes | Walking at a low to moderate pace, cycling at a light pace, Yoga or body balance class | 1 fruit serve* | Eat fruit 30 – 60 minutes before exercise | Moderate 30 – 60 minutes High Up to 30 minutes | Walking at a steady pace, Pilates class, cycling at a moderate pace, water aerobics class, moderate to heavy weights session | 1 fruit serve * PLUS ½ protein serve (50g)* | Eat fruit 30 – 60 minutes before exercise Eat protein and one fruit ** 30 – 60 minutes after exercise | High 30 – 60 minutes | Power walking jogging, step class, spin class, very heavy weights training | 1 fruit serve* PLUS 1 protein serve (100g)* | Eat fruit 30 – 60 minutes before exercise Eat protein and one fruit ** serve 30 – 60 minutes after exercise |
Note: Additional proteins serves are based on female serve sizes. * Refer to lists in the Tony Ferguson Weightloss book for options ** From daily fruit allowance of 2 serves General Exercise Intensity Guidelines: Low: No noticeable increase in breathing or heart rate with constant movement. Moderate: Will cause a slight but noticeable increase in breathing and heart rate, may cause a light sweat. High: Will cause heavy breathing (puffing and panting), and large increase in heart rate. I would like to congratulate you on your 19 kg weight loss, and please contact us if you have any further enquiries. Kind regards, Angela TF
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