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Supreme Being
Group: Forum Members
Last Login: Yesterday @ 6:37 PM
Posts: 1,019,
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TF Staff
Group: Forum Moderators
Last Login: 2 days ago @ 12:00 AM
Posts: 705,
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Dear Download, Thank you for your enquiry. In response to your question, I have included below our guidelines for exercise and extra protein for your convenience. I will however pass your post on to our nutritional team for further feed back. 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. 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. Please do not hesitate to contact us if you have any further enquiries. Kind regards, Angela TF
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TF Staff
Group: Forum Moderators
Last Login: Monday, 1 March 2010 7:20 PM
Posts: 138,
Visits: 375
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Dear Download, Thank you for your enquiry. In response to your question, you are correct in saying that it is uncommon for your weight to remain unstable and is possible to gain weight while on Maintenance. On Maintenance, you must allow a 2kg leeway from your goal weight. Some customers have lost weight while on Maintenance and commonly, some have gained weight. This is normal as your body is adjusting to the extra kilojoules and carbohydrates you are consuming. Your diet plan for a typical day looks substantial enough for the amount of exercising you are doing. In fact, most Maintenance customers are eating a lot more carbohydrates than what you are currently consuming. I would suggest to cut out the almonds and only eat them 2 – 3 times per week. I would not suggest to cut out any carbohydrates from your current intake as you will need it for fuel. My suggestion would be to follow your current plan and incorporate the above guidelines for exercise. You can replace the almonds with the extra fruit or protein serve instead. Your body needs the fuel and also needs it at the right times to ensure your metabolism is at an optimum. Bear in mind that it is normal to gain a little extra while maintaining. It takes a bit of time for your body to adjust to its new regime but it will eventually get used to your new intakes and your weight will ultimately stabilize. If you should have any further questions, please do not hesitate to contact us. Kind Regards, Gem TF
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