• Reducing Body Fat Percentage.. Weight Loss of Body Fat
  
  
• Preventing and Reversing type-II Diabetes
  
  
• Lowering Blood Pressure
  
  
  
• Reducing Bad Cholesterol
  
  
• Increasing Muscle Tone and Strength
  
  
• Increasing Bone Strength and Fighting Osteoporosis
  
  
• Preventing other Avoidable "Onset" Diseases

• Quantitative, Measurable, Physiologically Fact Based Nutrition Coaching
  
  
• Accountability, Goal Setting and Progress Tracking for Results
  
  
• Daily Fitness Training; Instruction on and Execution of Routines Within Your Capability
  
  
• Supreme, Private Fitness Training Facility
  
  
• Capability of working with Most Ages & Current States of Physical Fitness

Fitness Nutrition Seminar, Nutritional Assessment, Goal Setting & Meal Planning (1 1/2 hours)

• Learn the Physiology of human digestion
  
  
• Learn why blood glucose management is the Nutritional key
  
  
• Learn to identify, account for and quantify the macronutrients: Carbohydrates, Proteins & Fats
  
  
• Determine how many average calories your are or will burn on a daily basis. This is your TEE, total energy expenditure. This is calculated by measuring body fat, how many calories burned during exercise, how many calories burned being yourself and how many calories burned as a result of digesting food.
  
  
• Create meal plans with a calorie, timing and macronotrient distribution in accordance with your TEE. Meal plan will have a 500 to 1500 calorie deficit. Note, each weekly 500 calorie
  deficit = 1lb of fat lost.

Daily Fitness Training:

• Agree to a workout frequency
  
  
• Receive Instruction on and execution of Resistance, Cardio, Interval and Functional Training. The more frequently you train, the more rapid your results.

Progress Monitoring and Accountability:

• Execution of biweekly body fat test to measure progress.
  
  
• Check status of consistent execution of following meal plans. Did you follow? If so, you should reduce fat and maintain muscle. If you followed and progress did not happen, we reevaluate and adjust the meal plan accordingly. If you did not follow your meal plan, discuss why. Receive encouragement to stick to the plan and try again.
  
  
• Check status of adhering to the agreed upon exercise frequency. Did it happen? If not, why? Receive encouragement to honor exercise frequency commitment

Daily Fitness Training:

• Agree to a workout frequency
  
  
• Receive Instruction on and execution of Resistance, Cardio, Interval and Functional Training. The more frequently you train, the more rapid your results.

In improving health vitals such as resting heart rate, blood pressure, glucose levels and in reducing body fat percentage, the focus is to burn calories, build muscle and increase endurance. Along the way, functionality, flexibility and coordination will improve.

• Resistance Training
  Resistance training is execution of moves using resistance in an effort of muscle procurement/toning, and heart "revving". Some moves are focused on one body part, some are "full body" moves and some are in other combinations. There are many, many moves available within the realm of resistance training. Resistance training produces chronic/long term results. For one, after a resistance training bout, you will still burn calories for awhile as muscle tissues are repairing. For two, a long term/chronic effect is that your metabolism will increase from long term muscle procurement. It is important to note that your metabolic rate, the rate in which you burn calories is directly incumbent on the amount of muscle you are in possession of. For three, resistance training will primarily reduce circumference of areas for many. In other words, muscle toning is a ramification of resistance training. And, most importantly, resistance training improves heart health! As mentioned on the home page, type-II diabetes is the opposite of muscle procurement. Your heart is a muscle, in resistance training the variance of heart rate required helps to unclog veins and arteries and dissolves bad cholesterol and fats that can accumulate within veins and arteries. Resistance training qualifies as "anaerobic" exercise which has to employ the energy system for short intense bouts of exercise. There are little extra oxygen requirements for straight resistance training.
  
  
• Cardiovascular Training
  Cardiovascular training is execution of exercises where aerobic energy is required, exercises that require substantial oxygen increases to execute. For example, sprinting, jumping, skating, crosstraining, swimming etc. Cardiovascular training has an acute calorie burning affect. After the cardio training bout and after the heart rate comes down, calorie burning ceases. Cardiovascular training increases Vo2 max which is the maximum amount of oxygen you can transport to vein and arteries and utilize to complete exercise. Cardiovascular training also has the effect of improving heart health as the heart rate is forced to rise which employs the heart and contributes to clearing of veins and arteries as a result of increased blood flow.
  
  
• Interval Training; Combination of Resistance and Cardiovascular Training
  Though this can be more intense, this is a great approach to take to achieve both, calorie burning and muscle building. Especially in the scenario of time constraints. According to some studies, HIIT(high intensity interval training) will burn substantially more calories that steady heart rate cardiovascular training such as long distance running. The amount of work required is higher due to heart increasing and decreasing more often. An example of interval training would be to execute a dumbbell lunge, rapidly followed by an abdominal move rapidly followed by a set of jump ropes. Then, take a 90 second rest and repeat for 2 more sets. Goals and capabilities are considered in designing an exercise program.
  
  

Within this program, you will exercise in accordance with YOUR current state of physical fitness, capabilities and current and previous injuries or "zingers". In this program you will have the ability to increase levels of exercise, improve health and reduce fat levels with reduced risk of injuries. Sometimes you can get minor bumps and bruises but it can come with the territory.

For example, a 60 year old woman with a knee problem and 42% body fat would have a different exercise routine than that of a 30 year male with 24% body fat. I would expect the 30 year old to execute jump ropes and/or tire flips but, not the 60 year old. Instead of jump ropes the 60 year old could probably execute "medicine ball slams" as opposed to jump ropes or tire flips. But, I would expect both to constantly improve.

Depending on exercise intensity and frequency, some have calculated that how an individual addresses and behaves in regard to their nutrition habits can account for up to 60% of results, especially as it pertains to FAT LOSS. If an individual consistently and vigorously exercises, their heart and other health vitals(except body fat percentage) will inevitably improve. This is due to the fact that the correct exercise WILL force the heart repetitions, resting heart and blood pressure decreases.

An analogy was made that exercise without the appropriate nutrition is similar to attempting to fly a plane with only one wing. Read the specific example on the home page for a specific example.

Click here or the Essential Nutrition button on the tool bar to read "Essential Nutrition", an article with a more detailed explanation of the physiology of human digestion, blood glucose management and how it affects your fat reduction and muscle maintenance.

PayneFitness Health & Wellness
2128 Adams Ave
San Leandro CA, 94577

Email: Bryan@PayneFitness.com

Phone: 510-636-1830