As the waistline of Andrew “Andy” Joyce begins to decrease in size, RPM Health Club Manager Hayden Rhodes decided to add some new twists into the routines.
This is the seventh week in Andy’s journey to reclaim his waist and with about one and a half months left in the salesman’s training regiment, a challenge has been thrown down – though we’ve been here before.
“Next Sunday (November 23) I’ll be doing the 6km fun run at the Challenge Laguna Phuket Tri-Fest. Should be good since I did the 10.5km fun run (at Bang Whad Dam in Kathu) a few weeks ago and I felt great after that,” Andy told The Phuket News.
Though Andy has become noticeably fitter, Rhodes has upped the anty’ and decreased the rest time between his exercise sets – from 70 seconds down to 45 seconds. At the same time, Rhodes has incorporated “super sets” into the training regiment.
After every exercise set, Andy has to do eight chin-ups and eight squats-to-press. The “super sets” switch between burpees and TRX routines to give a bit of variety and add strength to different areas of Andy’s body.
The change has helped the salesman not only gain valuable insight into his own endurance and fitness, but has also shortened his workouts from one hour to 30-45 minutes.
As Rhodes explains, many people are out of shape because of high stress levels which is often a chemical inbalance and internal (the person rarely understands what is making them stressed).
“The stress response comes from the adrenal gland and a lot of it is hormonal so the reason we keep the workouts – which I really would rather call ‘movement’ – is because if someone who is out of shape goes for more than 40 to 45 minutes of intense exercise the body goes to stress response mode.
“If you’re fit that’s alright, but if you’re not then you need to keep the workouts, or movements, shorter and sharper for hormonal reasons ,” Rhodes said, “the mental fatigue of longer workouts is also detrimental.”
On the nutritional side, Andy is back to drinking green juices. But instead of a complete overhaul of his dietary intake, the juices serve to make sure he keeps replenishing nutrients and vitamins. This is done with juices made mostly from vegetables, especially “super foods” like kale and spinach.
“Green juicing is high in nutrients and keeps the Ph level of the blood more alkaline,” Rhodes said. “Fructose is converted into sugar in the body which very easily can be stored as body fat, so keeping some fruits for taste is OK, but it’s better to keep it at a minimum,” Rhodes said.