1. Complete three strength and four Koko Cardio sessions per week.
When your monthly Koko progress report arrives in your inbox next Tuesday morning, check to see if you have a minimum of 12 strength and 16 cardio sessions for the month of April. If you do, you are getting the CDC/WHO/Surgeon General recommended 150 minutes a week of moderate-intensity exercise to decrease your risk of developing several nasty, chronic diseases.
2. Get active and have fun outside of Koko FitClub.
Why get in shape if you don’t enjoy that improved fitness? You’d be amazed how quickly riding bikes with your kids, walking the dog or digging in your garden logs a ton of extra “active” time to your week. This weekend I plan to be working in my yard for a few hours and going for a two hour hike on Sunday. All of a sudden my 150 minutes of Smartraining turns into seven hours of activity! Seven hours of activity a week is a magic number that not only off-sets a sedentary day job, but also cuts my risk of dying prematurely by 40% compared to folks who exercise only thirty minutes a week.
3. The Smartraining “Three Rep Rule.”
If a weight feels too light or too heavy during your next Koko strength workout, (not a strength test,) you can perform three fewer or three additional reps than what the Smartrainer suggests for you and it will trigger an automatic weight adjustment for the next set. If the weight is too heavy, three fewer reps will trigger a lighter suggested weight next set. If it’s too light, three extra reps will trigger a higher weight next set.
4. Mix up your cardio routine.
No matter how much you LOVE the “Mt. Diablo” treadmill hike, don’t do it every time. Think variety and progression with your cardio. If you are comfortably working at the same intensity level every session, try the next level up and see how you do. (You can always make adjustments if it feels too difficult.) Do you have a favorite piece of equipment? Forsake it every other session. You will get much more benefit by alternating between treadmill and elliptical. Bottom line, it’s best to mix it up – different intensities, different programs and different equipment.
5. Improve your pace score to improve your Q-Score.
Has improvement in your Koko Q-Score stalled even though you are working out consistently? Remember – Q-Score is a pace adjusted strength to weight ratio. Next strength test, really focus on getting the best pace score you can on the last, heaviest set for each of the four exercises in your strength test. Can’t get a decent pace score on that last set? Do fewer reps, recognizing that it is ok to stop as soon as your pace score starts to slip.
6. Reduce the amount of added sugar in your diet.
Over the next two to three weeks, work on cutting down your consumption of added sugar and you will lose body fat around your abdominal area. Your total added sugar intake should stay under 25 grams/day for women and 38 grams/day for men. Of course, foods have natural sugar, that’s not what I’m asking you to avoid. Read food labels to watch for “added sugar.” It can come in the form of high fructose corn syrup, sucrose, dextrose, brown rice syrup, etc. If you are consistent with your Koko workouts and follow this added sugar rule, you’ll really notice the change in your waistline. (I have over the last three weeks!)
These simple changes can have a big impact if you keep at them consistently. Let me know how it goes!
Michael Wood, CSCS
Chief Fitness Officer