The Insanity Newsletter for Week 5 has just been emailed. Sadly some of the emails are bouncing back Dear All, Well, what a week! Seen 90 people in classes this week from Sunday to Thursday and its definitely been the week where those of you who are now used to the class really, really worked hard. Technique continues to improve, as does flexibility but the number of reps done with the hardest movement has increased massively. The gains are going to accelerate very quickly! So, well done to all the regulars and it was nice to meet just over 10 new people this week. The Key is 12 Weeks! We now enter a really important part of the classes. We are 5 weeks in and many of you have been coming regularly for 5 weeks. Its been great to get emails and messages through FB and Twitter and to read about how you are improving, be it weight loss, be it definition, be it strength or be it a combination of all of them. One of you simply emailed me to say you had a new lease of life, you felt more confident and that you were just a changed person because of the classes. All of the feedback is wonderful to read and very, very humbling. Time for some science! 12 weeks is the golden number in terms of training. Its the first goal. Most people give up attending classes after 3 to 4 weeks. FACT! If you are still going after 5 weeks you have got over that first hurdle that over 75% of people fail at. Ill quote a famous old training saying...... After 4 weeks of training 3-5 times a week, YOU notice some differences in how you look. After 8 weeks of training 3-5 times a week, YOUR FAMILY & SOME FRIENDS begin to notice some differences in how you look. After 12 weeks of training 3-5 times a week, EVERYONE YOU KNOW notices how much youve changed! This is so true. The science is very simple. The early improvements in technique, over those first 4 weeks, account for much of the initial training gains. By that I mean you do more reps partly because your technique is better and this helps you work harder. There will be some weight loss but it does depend where you are starting from. There will be some strength gains, but most gains are technique based. So YOU may notice some differences in the mirror, but many other people may not. The 8 and 12 week time periods are the key ones. Have you every trained properly or solidly for 2 months none stop? With no gaps? Trained flawlessly for 8 weeks without losing focusing or drive or motivation during that 8 weeks? I have, many, many times, and trust me, the changes you notice after 8-12 weeks are massive. Substantial! Huge! During the 8-12 week time period the body starts to alter both chemically and physiologically. But these take time! 2-3 months/8-12 weeks! Its a long time, but it requires patience and dedication. You are all capable of it, you just need to believe and have the focus to keep coming to class. The time it takes to gain definition, 8-12 weeks, requires a lot of physiological changes to muscle fibres and fat loss. Cardio-vascular changes require the left ventricle to change in size, more red blood cells to be produced, more mitochondria to be produced in the cells, more aleveoli, improved chemistry in the muscle cells, and so on and so on and so on! If you know the science, you understand that it takes time, but my God, its worth it! So dont give in! Dont! Keep going, keep coming to class, or any other classes, or go running, or walking in addition to the classes, or do whatever it takes to train 3-5 times a week for 12 weeks. My new slogan is, Lets get fit FOR Christmas!, rather than Lets get fit AFTER Christmas!. Why wait until after Christmas, lets do this now! If you stick with me, Ill make a huge difference and try to help you get to whatever your goal is. Extra Classes & Replicating the Insanity Home DVD package The extra classes start on Monday 20th October and run for 2 weeks. Please check FB for all the times and venues and days. You now have a great opportunity to replicate Shaun Ts home DVD package - the best & most popular package (and one of the hardest fitness programs ever designed! And I say that through a lot of experience with training over the last 18 years). The extra classes allow you to train nearly every day, so try to use them if money and time allows. You will surprise yourself and potentially attend 10 classes in the 2 weeks. Monday to Thursday there are 3 classes every day. EVERY DAY!! So check Facebook and Twitter for the times. Lets really try to push this! Ha, I will be delivering 12 classes in 4 days! Bringing Kids to the 0930-1030 Class, Monday to Thursday For those parents with childcare issues, please feel free to bring the kids, regardless of how young to the classes. Im happy for babies to sleep whilst you are there and for young kids to play on their ipads, etc, or read a book whilst mummy or daddy works out. As long as you trust them, Im fine with it. I hope this helps give everyone the chance to attend. Feedback & Successes I would be very, very grateful if all of you could post some feedback on the FB page about how youve found the classes and any early success you have achievced. I rely on your feedback massively but I also, as a PE teacher, love to see progression and love to see that all your hard work has meant something and been rewarding. It would mean a lot if you could all post as much feedback as possible. Would be lovely to read how the young 12 year olds, and 15 year olds are finding class and then the same for the older generation of 45-50+ who are showing that the classes are for everyone. And then maybe some feedback from those that have never done any form of classes before. Any feedback would be invaluable to me and very much appreciated. Thanks in advance! Sunday and numbers It may well be that last Sunday was a one off but to have 28 in The White Church was fantastic but it also created the problem that I never thought would be an issue - SPACE IN THE CHURCH! I will have to close the doors at 30 if this Sunday is just as popular. Id hate to turn people away and maybe Im worrying too much, but just be aware that if it is overly popular this Sunday then I will reluctantly close the doors. Class will start at 1905! Insanity Nutrition Guide For the new Insaniacs, I have attached the Insanity Nutrition Guide. If you can combine the exercise plus a good diet, your gains will be so much quicker. Have a read and try your best. Its a very impressive program for meal planning. Once again, thanks for all the support. It has been a fabulous and very inspiring 5 weeks. Yours insanely, Mark
Posted on: Thu, 16 Oct 2014 23:55:18 +0000
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