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How often do you complain about feeling burnt out at work? How often do you drag yourself to work in the morning, and wished it was a lazy weekend instead? Truth is, more and more individuals are feeling more lethargic and less energized for work. But with a good Georgetown exercise and nutrition program, anybody will be able to turn their whole lives around. It all comes down to energy.

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The Body You Want – Washington, DC Personal Trainer

Intense Georgetown Exercise Strategy 1: Give your body the metabolic boost it needs

What’s a metabolic boost?

A metabolic boost is your body’s ability to chop down calories even after you workout. So it’s like your body’s still on the go even after you finish your workout. Sounds too good to be true? Or maybe you’ve heard so-called exercise experts say that it does not exist?

If it doesn’t exist, how do you explain these 9 studies that say that it does?

1. Geliebter, A., et al. Effects of strength or aerobic training on body composition, resting metabolic rate, and peak oxygen consumption in obese dieting subjects. Am J Clin Nutr. 1997 Sep; 66(3):557-63
2. Tremblay A, et al. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. (1994); 43(7):814-8
3. Bryner, RW. The effects of exercise intensity on body composition, weight loss, and dietary composition in women. J Am Coll nutr. 1997 Feb; 16(1):68-73
4. Phelain, J F., et al. Postexercise energy expenditure and substrate oxidation in young women resulting from exercise bouts of different intensity. J Am Coll Nutr. 1997 Apr;16(2):140-6
5. Sedlock, D A. et al. Effect of exercise intensity and duration on postexercise energy expenditure. Med Sci Sports Exerc. 1989 Dec;2196):662-6
6. Poehlman Et, et al. Resistance training and energy balance. Int J Sport Nutr. 1998 Jun; 8(2):143-59
7. Hunter, G R. et al. Resistance training increases total energy expenditure and free-living physical activity in older adults. J Appl Physiol. 2000 Sep; 89(3):977-84
8. Hunter, G R., et al. Resistance training and intra-abdominal adipose tissue in older men and women. Med Sci Sports Exerc. 2002 Jun; 34(6):1023-8
9. Trapp E G, et al. Fat loss following 15 weeks of high intensity, intermittent cycle training. Fat Loss Laboratory, Faculty of Medicine,University of New South Wales, Sydney, Australia

So how does it work?

Body-fat is fundamentally regulated by the hormone insulin. More insulin means more body fat and conversely. When you deplete your muscles of its carbohydrate stores (glycogen) you improve your sensitivity to insulin. The more sensitive you are to insulin the less insulin you need to make to handle the same amount of food and/or carbohydrates. The increased sensitivity to insulin is temporary, but if you do high intensity exercise like interval and resistance regularly you will appear to be someone with better insulin sensitivity (have less body-fat). (We have free group interval exercise classes in our Georgetown studio for all of our clients. It’s the best, most fun interval workout you can get.)

As an added bonus – the better your body controls its blood sugar levels the more steady your energy levels will be all day long.

Intense Georgetown Exercise Strategy 2: Eat The Right Foods To Lose Fat Without being Hungry

Have you ever been on a diet? The lack of calories makes you grumpy, lethargic and hungry. Sooner or later you get sick and tired of feeling like a bag of dog crap and you break the diet with an enormous binge and put all of the weight back at hyper-speed. Before you know it, all of your deprivation has been flushed down the toilet and your clothes fit even worse.

The solution is NOT more will power or discipline. Nor is it surgery or drugs that will shut down your appetite.

The solution is to eat the right foods. If you take care of food quality your body will automatically take care of quantity for you. You can drop a dress size (or a pants size if you’re a man) inside of 4 weeks without ever being hungry and with MORE energy.

What are the right foods. We’ll tell you during the assessment for the 7-Day Free trial.

Intense Georgetown Exercise Strategy 3: The Most Important Exercise of them All

In the hierarchy of fat-loss the most important type of exercise is metabolic resistance training. This is where you combine certain movements in just the right rep ranges with just the right number of sets and reps to maximize fat burning for up to 36 hours after a workout. This has NOTHING to do with chest, back or “ab” exercises. This is a completely different approach to working out.

Josef Brandenburg is an award-winning, Georgetown exercise expert who specializes in helping normal, busy people create the bodies they want in the time that they actually have for exercise. You can find out more about him at www.thebodyyouwant.com.