GETTING STARTED

Hello Champ

I first want to thank you for choosing me as your coach. I’m excited to embark on this stage of your fitness journey with you and will do everything I can to ensure that you succeed. 

Not only do I want you to be proud of your accomplishments as we proceed, but I want you to enjoy the process. 

Thank you again for choosing me to help you on your health and fitness journey. I’m here for you every step of the way.

To your health,

ZACK P. KANKODE 

guidelines

Sleep 

I could write about the countless studies of why sleep is important for you, your appetite, your mental health, your happiness, and especially your fat loss.

But I’m not going to bore you with the science stuff. That’s not the approach I take with fitness.

Get 6-8 hours of quality sleep every night. I can’t stress how important this is for both fat loss and muscle gain, especially when you’re in workout mode.

Your body, your workouts, and your goals will suffer because of a lack of quality sleep.

Have trouble falling asleep early? Form a sleep ritual. That means two hours before you want to go to bed, dim the lights, and unplug from all electronics. Try sleeping with your cell phone in another room. Replace the TV with some light reading.

If you’re still having trouble – try supplementing with Melatonin and/or drinking Chamomile tea before bed.

Your Body Must Recover

Usually, your strength training workouts will be 48 hours apart. If you’re still sore/fatigued/exhausted on a strength-training day, notify me.

Training Must Be Consistent

If you want to see results, you must do work, and do it often. You can have the best training sessions in the world, but they will be rendered ineffective without consistency. The high level of frequency ensures a consistently elevated metabolic rate, and a tremendous surge of EPOC, which means you’ll be burning calories well after your body stops working out. Flashy fitness sites call this “the afterburner effect”. Any activity is better than no activity – if there’s days where you think you have “no time” to workout, well, you’re lying to yourself. Let me know and I will make something work for you on days where “you have no time”.

Training Sessions Must Be Intense

Intensity is the most important variable for any athlete . The simplest way to increase your intensity is to shorten rest periods. Now, I’m not saying to make yourself throw up. You should not be able to carry on conversations between sets, or play angry bird on your cell phone. Keeping rest period short and sweet makes your workout short and effective (and a little painful).

safety

it’s important you build upon the skill of “listening to your body”. If something doesn’t feel right, don’t push it; your body is usually trying to tell you something.

Good Pain vs. Bad Pain

Mild discomfort is part of the exercise process, and is necessary for the improvement of performance and physique.

The Burn is good pain. It should be short-lived and during the exercise only.

Fatigue after a workout should leave you exhilarated, but not exhausted. Fatigue that lasts days means you have been excessively challenged and your muscles and energy stores are not being replenished properly. Chronic fatigue is referred to as “over-training” and is not good.

Soreness is common, especially for muscles that have not been exercised for long periods of time, or when you perform an exercise you are not accustomed to. Soreness typically begins within a few hours, but peaks two days after exercise. This is referred to as Delayed Onset Muscle Soreness and is normal when beginning a new fitness program.

Notify me of any extreme soreness that may occur. Mostly, it’s counter-productive to train through soreness.

Bad Pain – Usually caused by the improper execution of an exercise. Nothing should really “Hurt”. Immediately notify me and/or a physician of any sharp or sudden pains, swelling, or any unnatural feelings in your joints or ligaments.

 

 

Over the course of your training I’d like to monitor your recovery because it’s an indicator of how you’re adapting to the program. Your sleep quality, mood, and soreness will help me determine whether you’re ready to progress your workouts or whether I need to alter the exercises, rest periods, or administrator any nutritional interventions.