If you’re a CHEETAH training type, your time is precious, and like the world’s fastest, sleekest land animal you like an efficient solution - in your case, one that lets you train effectively at home for results in a short amount of time.
You feel a greater sense of confidence and pride when you’ve had time to do a workout, but can’t always fit in 30-45 minute workouts and end up feeling like a failure - or skip your vital sleep to fit it in and end up feeling even more exhausted.
You may be a bit short on time, but you want results and need the motivation to get them. At times, you feel completely overwhelmed by all the choices and conflicting information about how you should be training or what program is best for you.
You may sometimes be harder on yourself than you should be for the way your body just doesn’t seem to respond, even when you’re really making an effort.
The truth is, you need a program that fits YOUR lifestyle, one that you can stick to consistently.
I realize how frustrating this can be, so here are a few suggestions that should help address the root causes of your fitness challenges with a simple approach….
For Cheetah Training Types I Recommend…
1. Focus on HIIT Training:HIIT stands for “high intensity interval training,” a style of burst training that allows you to go hard for a specific interval of time, followed by a specified rest period.
Numerous studies have shown the effectiveness of this type of training in fat loss over regular steady state cardio.
An effective and well-sequenced 15 minute HIIT session done with maximum effort can burn more fat than a 45 minute cardio session.
I recommend a combination of moves that incorporate explosive cardio AND slower, resistance training style moves (see #2) for the BEST results in under 20 minutes of effort.
2. Incorporate RESISTANCE Training for Fast Results:When training at home (or anywhere outside of the gym) it’s very easy to get an effective resistance training session in using gravity as your secret weapon to really sculpt and tone that lean muscle.
Adding lean muscle helps burn more fat faster, and will give you an increased sense of confidence and grace (just like the fast, beautiful cheetah).
To get a really effective workout in a short period of time, pair explosive cardio movements with resistance moves that strengthen your body and allow you to simultaneously catch your breath.
Resistance train at home using household objects like water bottles, laundry jugs or wine bottles (LOL), taking advantage of gravity and your own body using simple props like a chair to step onto or a towel to wrap around a door handle.
You can make the most of your environment by pulling yourself up, pushing yourself away, and perform single leg or single arm movements to challenge your balance and strength.
3. Work within your LIMITS:Do not do moves that cause you pain. Pushing yourself too hard too soon is a sure way to get injured, slow your progress and get discouraged.
Don’t beat yourself up if you need to modify a move that you see someone else do. The most important thing is to always listen to your body and work WITH it to help it get stronger.
Every time you move and exercise, you’re making a difference. I’m a beginner with a lot of moves that I try, and I get excited to see what the goal is but I don’t hurt myself trying to get there. I've had accidents and injuries in the past that let me know certain movements need to be modified - so I respect my body’s needs and limits and work within them, and you can too.
4. Take REST DAYS and Don’t Feel Guilty:Taking rest days allows the muscles you’ve worked a chance to recover. Muscle tissue grows and strengthens after a workout, when we’re resting it.
Active recovery like walking, hiking, recreational swimming, stretching and more can be a great compliment to your regular workouts if you enjoy daily movement (it’s great for your body).
Just don’t be hard on yourself for not doing an intense workout every single day. Your system needs to reset itself and there are other things (like #5 below) that are equally important for you to devote time to weekly for true success.
4. Focus on including KEY NUTRIENTS in your meals:Whether you’re choosing recipes to make for yourself or you’re ordering something pre-made at a restaurant or take-out, look for the best and cleanest sources of protein, simple carbohydrates, healthy fat and greens.
It’s ok to ask them to leave things off that you wouldn’t cook for yourself at home, or get a side of something healthier so you can build your meal around quality nutrients that support your goals.
It’s best to build your plate around these nutrients - rather than taking whatever the restaurant has on the menu "as is."
6. AVOID ADDED sugar and sodium:Excess sugar intake elevates blood sugar, which causes fat storage, sluggish energy and in turns sabotages your healthiest body results.
Many processed foods contain way too much added sugar and/or sodium, which affects your body’s ability to regulate its water balance, your metabolism and your fat storage.
Doing your one weekly prep session will ensure you are not relying on these foods.
Read all food labels of the pre-made food you buy to ensure you aren't accidentally sabotaging your intentions, and save your intake of extra sugar for special occasions where you can (and should) enjoy it on purpose.
7. Boost your intake of superfoods:CHEETAHS need key vitamins and minerals (micronutrients) to maintain a healthy, fit physique.
For example, low-sugar fruits like blueberries are rich in antioxidants that keep your immune system healthy, and the essential fatty acids found in nuts like walnuts and almonds contribute to healthy cell membranes and brain function - plus give you lasting energy that busts cravings.
8. Balance your hormones with FREE activities like breathing, meditation, sleeping, yoga and movement:As we age, our hormones change. While most of your hormones—like estrogen, progesterone, and testosterone—decline, your stress hormone cortisol may rise.
All of this affects your body’s ability to regulate your energy and fat storage.
Enjoy daily stress management techniques to balance cortisol, like breath-work, meditation, yoga and exercise. And, eat foods that support hormone metabolism such as cruciferous veggies, garlic and onions, and colorful fruits and veggies.
The recommendations above are not intended to take the place of seeing a doctor. It’s important to work directly with a healthcare provider who can help assess any health concerns in-person. My goal is to provide you with lifestyle recommendations to help you achieve a fit, healthy body that you love using a simple system that fits your lifestyle when it comes to exercise.
Check your inbox over the next few days for more information from me on how to take care of your body from the inside out.
If You’re Ready To Start Rocking Your Body Today
I’ve put together a Customized CHEETAH-Type Training Solution for you that will give you the perfect solution to train at home and eat right….