Lose 10kg by Christmas ? Cardio or Strength Training ? Signs of low Vit. D
Robin Keller
?? Health & Body Transformation Coach for busy Executives ?? I help high-performers get in top shape & reach peak energy in less than 2 hours per week ?? (download my "Elite Executive Accelerator" below)
The most practical and time-efficient practices around health, fitness, performance, sleep, and vitality!
What’s good my friends?
I just arrived in Switzerland for a short stopover and a planned boot camp with my clients.
We had one earlier this year in June where we went deep into training techniques, healthy posture, and making workouts even more effective.
Afterwards enjoying a delicious and well-earned post workout feast all together.
2024 is only less than 15 weeks away!! ??
Wild, I know.
So inside THE FIT HIGH-PERFORMER, we’re also shifting a gear up to make sure we get ahead of everyone else.
When others are only starting to think about their fitness and weight loss goals, we’re already seeing the finish line!
Take this as a sign not to wait for the year to change… Start now!
Now, let’s get into this week's update:
1. Symptoms of low Vitamin D ??
As we're headed into September and the fall, this is a good time to be reminded to up your Vitamin D intake.
Vitamin D is critical to our well-being and cognitive function. Not getting enough can affect mood, mental clarity and energy.
Vitamin D deficiency is something we should look out for if we live in areas that are not as sunny.
Symptoms of vitamin D deficiency may include:
Watch out for these as we head into quarter 4 of 2023. This just might save your brain and body.
The best way to get Vitamin D is to be outside. Even though it may not be sunny you're still getting sun through the clouds. If you’re living in Europe, you won’t be able to get enough Vitamin D through sunlight from September to May. During this time supplementation is critical.
Which is 2nd best way, is supplementation of Vitamin D. Here's the supplement I use for Vitamin D.
The best way to know your vitamin D levels is to get bloodwork done.
2. Strength Training or Cardio for weight loss? ??
In a recent meta-analysis, they looked at what interventions were most effective in terms of fat loss.?
The winner out of 12 different interventions:
Caloric restriction + high protein intake + resistance training + cardio.
If you do two types of training instead of one, you burn more energy, simple as that. But what’s interesting is the intervention that came directly after the first one:
Caloric restriction + high protein intake + resistance training?
Not cardio! So they proved again that resistance training leads to better progress and more total fat burned.?
These findings are not surprising to me as this is what we do inside “THE FIT HIGH-PERFORMER”. Keep in mind that in order to make the best progress, nutrition has to be optimized first, before diving into any workout program.
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Imagine your body being a car. Would you first try to hit the racetrack and push the pedal to the metal? Or would you maybe first make sure you have the right fuel, so you don’t fall apart halfway through?
So once more, if your goal is to lose fat, get in shape, and build a fit, durable body; Then the first type of exercise that you need to do is some sort of resistance training, not running your knees off.
3. Lose 10kg until Christmas ??
I’m looking for 5 high-performers who want to lose 8-12 kg of unwanted belly fat until Christmas.???
You’ll get everything you need to succeed.
The ultimate proven roadmap that worked for hundreds before you already.
Including custom & time-efficient workout routines, a flexible nutrtion protocol, continuous support, habit hackers, sleep optimization, tracking tools, and much more.?
?? Direct message me “XMAS CUT” for details
(Deadline 15. September)
Client of the week
Micheal, CHRO
Congrats to Michael for reaching the -10kg milestone!!???
From 90kg to below 80kg for the first time in over a decade!
Despite traveling around the globe for work and having social business events (with lots of food) he was still able to progress continuously!
Well earned now wearing the jeans size he truly feels good in!
Our community supports and cheers for him too.
Everything is easier if you’re surrounded by an uplifting environment. ??
One Quote to Keep Your Week Strong ??
"Do not wait: the time will never be 'just right'. Start where you stand, and work with whatever tools you may have at your command, and better tools will be found as you go along."
- Napoleon Hill, from the book "Think and Grow Rich"
Or should you just have started?
PS: Looking to improve your sleep quality and daytime energy?
Download my in-depth guide to optimize your sleep and increase your energy levels for free: "High-Performance Sleep System" free download
If it's worth doing, it's worth doing well!
Robin Good | Health, Fitness & Performance Coach
Creator?THE FIT HIGH-PERFORMER