often ask us, "Why do you have a target for your logo?"
The four quadrants
of the target represent the 4 food groups: milk, meat, fruit
and vegetable, and the breads and cereals group.
The foods are
arranged on the target so that the "best" foods are in the
center. "Best" meaning lowest in fat and sugar and highest
in fiber. So as Covert says, "aim for the bullseye!" and
you'll be right on Target!
4 rules of Target Eating that will never ever change!
Eat a diet that
- Low in fat
- Low in sugar
- High in fiber
- Balanced and
the target stands for what Covert calls, "The 4 Food Groups
of Good Exercise"
- Wind sprints
- Weight lifting
To learn more
about The 4 Food Groups of good Exercise see the Smart
Exercise Video and the Smart
first learn that covert is pushing this course for everyone,
from very overweight to just slightly out of shape, they
exclaim, "you can't be serious! I thought just competitive
athletes did this heavy stuff!"
athletes were the only ones who used these training techniquesand
guess why? Because doing them made them faster, fitter,
tougher and healthier! And they'll work for you too! The
three ways to improve fitness are to increase:
But the quickest
and safest method is by increasing the intensity
of your workouts, which can be accomplished by adding cross
training, wind sprints, and weight lifting to your normal
By alternating the aerobic activities you do, you:
your body to learn a new movement
- Avoid injury
from overuse/ repetitive motion
- Decrease boredom
thus increasing your desire to stick to it!
Using wind sprints to add intensity means exercising just
a little bit harder than usual. For exampleif you're
a walker, you walk your normal pace for 85% of the time,
but just for a moment you walk at a more intense pace, so
you get puffing. Or walk up a hill instead. Then return
to your previous pace. Just remember, intensity is a relative
term. It means pushing yourself beyond what's comfortable
The beauty of
wind sprints is that they can be added to any exercise,
cycling, swimming, walking, rowingyou name it!
The real secret
to increasing fitness with wind sprints is what you do after
the sprintyou must force yourself to recuperate while
still under stress. It's the recuperation process going
on inside your body that improves fitness.
There are several good reasons to weight lift.
- Bigger muscles
can improve appearancemaking the body shapelier
- Weight lifting
makes your muscles stronger so you can do the aerobic
portion of your program more intensely.
But the number
- To get the
metabolic after effects. More muscle burns more fat!
During the rest
period after exercise (48 hours), the muscles go through
delayed muscle soreness, DMS, that sore, achy feeling. All
kinds of chemical products are coming out of the muscles
as they slowly repair. The waste products from the "damaged"
muscles get flushed out and new stuff needs to be replaced.
So your body rebuilds with fresh, new protein. It is this
process which builds more muscle and creates fat buning