GIVE YOUR WORKOUT AN INTENSITY BOOST FOR TOTAL BODY CONDITIONING

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2 GIVE YOUR WORKOUT AN INTENSITY BOOST FOR TOTAL BODY CONDITIONING First, let s talk intensity and supervision. Achieving 3x the results of traditional methods of exercise, in only a fraction of the time, is due to two fundamental truths of fitness: 1. That increasing intensity of exercise rather than the amount is the best way of getting stronger faster; and 2. That achieving more physical fitness in less time requires quality supervision. Our Supervised HIT circuit is, and has always been, the embodiment of these two truths. But without good form, maximum input of effort, meaningful weight loads and only brief rest periods between exercises, you ll not be getting maximum benefit from it. So here s an opportunity to give your workout an intensity boost with a highly productive and challenging total conditioning package that ll significantly improve all four components of fitness: strength, endurance, flexibility and leanness. Give your workout an intensity boost. THE BIG HIT 28-Day Personal Challenge kicks off on Monday 4 November. For only $199* you get a total body conditioning package that includes: greater emphasis on harder, briefer Supervised HIT sessions to stimulate a higher state of physical fitness 28-day calorie reduced eating plan to reduce fat, plus a 12-month subscription to Healthy Food Guide magazine superhydrating your body to accelerate fat loss fitness testing to measure your results. It requires no extra time commitment at the gym, however with this renewed intensity you can look forward to more strength, endurance, flexibility & leanness than you thought possible.

3 Isn t high intensity exercise alone enough? If you have a sincere desire to reduce fat and regain lost muscle, it s highly recommended that you follow a calorie reduced eating plan. The 28-day eating plan that s provided as part of THE BIG HIT has been prepared by Healthy Food Guide (HFG) magazine, and endorsed by our decades of experience helping members change their eating habits for the better. It s included with your $199 registration fee for THE BIG HIT and contains one month of menu plans, plus healthy recipes from the HFG team. Your registration fee also includes a 12-month subscription to HFG so you can continue to receive practical advice on healthy eating and delicious, easy to prepare low calorie recipes to help you maintain your weight loss. What is superhydration? Dr Ellington Daren, known for his research in the area of strength training and fat loss, discovered a strong correlation between fat loss and water. He coined the term superhydration, which he defined as drinking 2.5 to 4 litres of ice-cold water each day. Drinking plenty of water is essential to the success of THE BIG HIT programme. That s because superhydration aids fat loss in a number of ways: firstly, the kidneys are unable to function without adequate water. When they do not work to capacity some of their load is dumped onto the liver. This diverts the liver from its primary function, which is to metabolise stored fat into useable energy. Because it s performing the chores of the water-depleted kidneys, the liver metabolises less fat; secondly, overeating can be avoided through water intake, as water can keep the stomach feeling full and satisfied between meals; and finally, ice cold water requires calories to warm it to core body temperature. In fact, 4 litres of ice-cold water generates approximately 123 calories of heat energy! During THE BIG HIT you ll be drinking from 2.5 to 4 litres of water each day on the following superhydration schedule: Week 1 = drink 5x 500ml bottles of ice-cold water per day. Week 2 = drink 6x 500ml bottles of ice-cold water per day. Week 3 = drink 7x 500ml bottles of ice-cold water per day. Week 4 = drink 8x 500ml bottles of ice-cold water per day. Drinking the recommended amount of water can seem like a challenge at first. Don t be surprised if you have to make more than a dozen trips to the restroom, especially during the first week of the programme. Stick with it. Carry a large sports bottle with you throughout the day. After several weeks, you ll find that you actually thirst for more and more water, and the amounts recommended are easily reached. Remember, your body is an adaptive system, and it ll soon accommodate the increased water consumption. Please note: Although it is doubtful that you could ever drink too much water, a few ailments can be negatively affected by large amounts of fluid. For example, anyone with a kidney disorder, or anyone who takes diuretics, should consult a physician before going on the recommended water-drinking schedule. If you have any doubts about the recommendations, play it safe and check with your doctor.

4 Why is measurement so important? To assess your improvements from THE BIG HIT 28-Day Personal Challenge, comprehensive pre- and post-fitness tests are needed. These will set your benchmarks by offering a baseline measurement of the following four fitness components: Body composition your fat vs. lean muscle Cardiovascular fitness your heart and lungs Muscular strength your upper and lower body Flexibility your joint range of motion. At the conclusion of the testing a BodyTech trainer will explain your results, make recommendations and/or any necessary modifications to your fitness programme. They ll also provide you with a report that outlines your results. Right, let s turn on the boosters. THE BIG HIT 28-Day Personal Challenge kicks off on Monday 4 November. Simply register at reception next time you visit or call They ll also be happy to answer any questions you may have, but here are answers to some of the most frequently asked. YOUR QUESTIONS ANSWERED. Q. You mention good form several times. Why is it so important? A. Without good form along with maximum input of effort, meaningful weight loads and only brief rest periods between exercises - you ll not be getting maximum benefit from your Supervised HIT workout. The eight principles of a properly performed MedX circuit are contained in the leaflet Get the most from your workout at BodyTech, available at reception. If you re considering taking up THE BIG HIT 28-Day Personal Challenge, now s a good time to refresh your memory. Q. Why won t you allow me to do aerobic activities on my off days to speed up the loss of body fat? A. Because doing so doesn t speed up fat loss. Other activities such as running, swimming and cycling don t contribute significantly to the fat loss process. In fact, when added to proper strength training they can actually retard the reduction of fat. Fat loss is retarded in two ways. Firstly, too much repetitive activity prevents maximum muscle building by using up your recoverability. Well-rested recoverability is necessary for muscle growth. Secondly, fat loss is prioritised and maximised by building muscle at the same time. The muscle building process is optimised by a well-rested recovery ability, which necessitates keeping your strenuous and moderately strenuous activities to a bare minimum. Once you get your body fat to a level you are happy with, you can add other activities to your weekly fitness schedule. For now, follow the plan exactly as directed.

5 Q. What happens after 28 days? How do I continue the programme if I need to lose more weight? A. You should repeat the program for as long as it takes you to reach your goal. There are, however, a few guidelines and modifications to apply: Repeat the eating plan exactly as before. Keep your superhydration schedule at the highest level. In other words, sip 4 litres of icecold water each day. Continue your Supervised HIT exercise routine. Try to get as strong as you can in each exercise, while always focusing on the 4-second count in both lifting and lowering. Q. I m pleased that I lost the fat I wanted to lose. What do I do now to maintain my new body weight? A. Once you ve lost your excessive fat, your next task is to maintain that status. Here are the adjustments you need to make to your current practices: Adhere to a complex carbohydrate, nutrient rich, moderate calorie eating plan. Instead of eating 6000 KJ (1433 calories a day), you ll be consuming an average 8700 KJ (2080 calories per day). Maybe you can eat even more after your new body weight has stabilised. Trial and error experimentation is a must. Women should start with 1600 calories, and men with 2000 calories per day. Note what happens after a week. If your body weight keeps going down, raise the calories by 100 or 200, depending on how much weight you lost during the last week. Soon, you should reach a level where your body weight stabilises. That level is your daily calorie requirement. Naturally, you ll be able to consume other foods than those listed in the eating plan. By then, however, you should know the value of being a smart shopper and a wise eater. Read labels. Compare nutritional information. Be conscious of the ideal 60:20:20 ratio for carbohydrates, proteins, and fats. Keep reading HFG magazine. By continuing to adhere to the healthy nutrition guidelines in HFG, and using their recipes, you ll find that maintaining healthy weight is a whole lot easier. Drink at least 2-3 litres of cold water each day. You should realise by now the benefits of consuming plenty of water each day. Make drinking an adequate amount of water a permanent part of your lifestyle. Do Supervised HIT at least twice a week. There are two primary differences between maintenance and strength-building routines. First, for maintenance you don t have to increase the resistance each week or so. If you can do 100 pounds for 12 repetitions on the leg extension, then keep it on 100 pounds and do not go up to 105 pounds. You can maintain the 100-pound level much easier that you can increase it. Second, you do not need to train three times a week. You can maintain your strength at twice a week. Add variety to your HIT routines. Now is the time to introduce more variety to your routines by adding some exercises while removing some old ones. This is where BodyTech HIT Personal Training comes in. Variety can be introduced with newer or advanced techniques that would be otherwise be impractical and difficult to do on the Supervised HIT circuit. *Members price $199. Non-members price $299, plus at the end of the 28 days the standard $99 set-up fee will be waived for a 12-month BodyTech membership.