TARGET PRINCIPLES
People 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!
The 4 rules of Target Eating that will never ever change!
Eat a diet that is:
1.
2.
3.
4.
Low in fat
Low in sugar and
High in fiber
Balanced and varied
Similarly, the target stands for what Covert calls, "The 4
Food Groups of Good Exercise"
1.
2.
3.
4.
Aerobics
Cross-training
Wind sprints
Weight lifting
Traditionally, athletes were the only ones who used these training techniques—
and 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:
1.
2.
3.
Intensity
Duration
Frequency
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 aerobic routine.
Cross training:
By alternating the aerobic activities you do, you:
1.
2.
3.
Challenge your body to learn a new movement
Avoid injury from overuse/ repetitive motion
Decrease boredom thus increasing your desire to stick to it!
Wind sprints:
Using wind sprints to add intensity means exercising just a little bit harder than
usual. For example—if 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
for YOU.
The beauty of wind sprints is that they can be added to any exercise, cycling,
swimming, walking, rowing—you name it!
The real secret to increasing fitness with wind sprints is what you do after the
sprint—you must force yourself to recuperate while still under stress. It's the
recuperation process going on inside your body that improves fitness.
Weight lifting:
There are several good reasons to weight lift.
1. Bigger muscles can improve appearance—making the body shapelier and
firmer.
2. Weight lifting makes your muscles stronger so you can do the aerobic portion
of your program more intensely.
3. But the number one reason: 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 enzymes.