April Ieremia loses it! April’s seven month fitness programme

Follow April Ieremia’s journey to changing her lifestyle and reaching her desired weight. Throughout the next seven months April will be pushed through her paces with only one training session per week by the director of Specforce, Scott Cottier. The remainder of the week involves some self discipline and motivation type training with certain goals to reach in a prescribed program.

Each week April and Scott will comment on the week’s training programme, which will appear on the NZ Woman’s Weekly diet and fitness section. The programme will then be placed on the Specforce website and be made availabel to download.

So if you’re looking for that new you, need to change your eating habits, need to get off your bum and start feeling good again with a goal of living a healthy lifestyle – then look no further because the” April Loses It!” challenge is here and we invite you to take up the challenge and follow up the same path as April.

April’s nutritional plan

**April Loses It! Facebook page

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April’s weight loss diary entries:

• Week one

• Week two

• Week three

• Week four

• Week five

• Week six

• Week seven

• Week eight

• Week nine

• Week ten

• Week eleven

• Week twelve

• Week thirteen

• Week fourteen

• Week fifteen

• Week sixteen

• Week seventeen

• Week eighteen

• Week nineteen

• Week twenty

• Week twenty one

• Week twenty two

• Week twenty three

• Week twenty four

• Week twenty five

• Week twenty six

• Week twenty seven

• Week twenty eight

• Week twenty nine

• Week thirty

• Week thirty one

• Week thirty two

• **Week thirty three

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April’s fitness programme:

• Week two

• Week three

• Week four

• Week five

• Week six

• Week seven

• Week eight

• Week nine

• Week ten

• Week eleven

• Week twelve

• Week thirteen

• Week fourteen

• Week fifteen

• Week sixteen

• Week seventeen

• Week eighteen

• Week nineteen

• Week twenty

• All other programmes

**Week one

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Introduction – a note from Scott Cottier.

This training program is designed to lose that unnecessary flab and lead a healthy lifestyle through self-discipline and determination.

There are so many fads out there today that it is hard to keep a track of and what works best for you. Dieting as you know is a yo-yo effect that only helps for a relatively short time before you are back to normal again.

This training program lasts for six weeks as this is enough time to develop a hypertrophy effect of the muscles, a relatively strong aerobic base and a good grasp of nutritional requirements.

Weight loss may not be as quick as you hope or perceive as it is dangerous to be stripping a high amount of weight off a person in relative quick time.

However in saying that if self discipline is high and a want to get that healthy lifestyle is a driving factor, then it is amazing what the human body can achieve. Belief is the main ingredient to success.

Periodisation

To ensure burn out is not evident, a periodisation plan is implemented to allow a suitable time for the body to recover after certain activities which in turn will allow the metabolism to do its magic and the process of homeostasis (refers to the body’s ability to physiologically regulate its inner environment to ensure its stability in response to fluctuations in the outside environment and the weather).

There will be exercise most days as the body needs to start becoming conditioned to the rigours of fitness and to start utilising the energy systems to it’s advantage.

Training programme for week one:

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Training programme explanation

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Note:Each activity is to be performed when stipulated on the periodisation plan for the correct day. Each week it will change.

Walking: You are to perform for the week the number of kilometres stipulated. As you can see with the program it has you walking each day except Sunday and Wednesday.

This will allow for some form of recovery and to spend time with your family and friends. You are to walk on each of these days.

However if you reach the desired number and still have days left of walking, then you may have those off as a reward for making it sooner.

The challenge will come from within. Remember we are trying to build your aerobic base and teach the body through constant exercise and nutrition to utilise the fat storage for energy.

Stipulated number for first week is: 20 kilometres

Exercises: As well as walking you will be required to perform some basic exercises to assist with increasing the muscle to allow it to burn more energy and improve your base metabolism.

Try not to do them all at once and break it up by performing at another time during the day if you can. This is similar to the walking where the numbers are for the entire week, not each day. They are;

• Squats100

• Lunges100 Total

• Knee Press Ups 60

• Clothes Basket Bent over Row80 (weighing around 15kgs)

• Seated Trunk Twist200 Total

• Bridge4 minutes

Stretching: Ensure stretching is carried out daily. Ideally sitting at home in front of the tv for around 15 minutes a night. Gaining in flexibility not only helps the internal bodily function, it makes you feel alot better and depletes the soreness from the body at a quicker rate than not doing any.

Stretching should be performed daily.

ootivation is what gets you started. Habit is what keeps you going.

• Jim Rohn