NOFAT SYSTEM INTRODUCTION
Congratulations on deciding to take advantage of our revolutionary NOFAT System!
Note: Please review all of the information below carefully.
Our Commitment
We are committed to facilitating your success and are dedicated to improving fitness and nutrition techniques to accelerate the progress of our clients. Please understand that you must also work hard to achieve your goals and objectives, including changing your habits to reach important goals. Our responsibility is to arm you with the tools necessary for success, but it is up to you to make things happen and hold up your end!
Your Commitment
Significant progress will not happen overnight. You must provide a sustained effort and understand that your rate of progress will improve as we work together for longer periods of time. Each individual client is unique and we use several tools to determine which methods will be most appropriate to fit the unique needs of each of our clients. This is not an exact science and requires a strict evaluation of data you provide to us. Please email your updates to us with as much relevant detail as possible. This information is a vital component to your success.
- Record the amount of weight and number of reps for each set of exercises you perform.
- Use blank nutrition log sheets to fill in a couple of days of eating along with approximate nutrient values which are representative of each two week period of eating. Also include details of any “cheat” incidents.
Reversing Problems
We all have unique shortcomings and problems. Those who have struggled to make progress despite a genuine effort may be encountering issues such as a sluggish metabolism or poor hormonal profiles. These situations may stem from extended dieting, excessive stress, poor lifestyle choices, etc. We must take action to optimize the body’s tools to build a better body, but it will take time. If you have spent many months or even years abusing your body, it will take a significant amount of time to reverse those trends. Remember that Rome was not built in a day.
Body Measurements
Do not rely on the weight scale as a progress measurement. Scale weight can vary from day to day for many reasons and does not provide any indication of body fat percentage. We suggest that you have a body fat test done every 4-6 weeks using either a Skulpt Aim, calipers or a hydrostatic test. We can measure your body fat with a Skulpt Aim device at our gym. [Note: You cannot accurately measure your own body fat using calipers.]
Lifestyle
This is an important factor not considered by most. You must maintain a lifestyle that will promote your success in the fitness realm and other components of your life. The greatest lifestyle barrier is stress. Stress is proven to increase body fat in trouble areas, decrease muscle mass and lower performance. Do your best to avoid stress. You may find that a fitness plan is a great tool for doing so.
Confidence is derived from planning since you know what to expect and are prepared for what you have to do. The body thrives on consistency with elements such as time of training, meal timing, and hours of sleep. Do your best to be consistent and you should reach your goals faster.
Drugs and alcohol are the best way to ensure that you fail! Both of these categories of substances reap havoc on your system. Hormones may be thrown into a negative balance and make progress difficult, if not impossible.
RESPONSIBILITIES
Our Responsibilities:
- Design comprehensive programs
- Address important details
- Make program refinements based on feedback and data you provide to us
Your Responsibilities:
- Perform the programs exactly as written
- Record training and nutrition data and provide it to us as requested
- Provide relevant and constructive feedback
- Set goals and make a commitment to developing constructive habits
- Check with your health care practitioner before making any changes to your exercise, nutrition, or supplementation program
You are responsible for your achievements and results. Follow through! Stay the Course!
A 12 week consultation must be completed within a maximum of 14 weeks.
NUTRITION
Habits
Initially, we want you to adjust your habits, such as increasing meal frequency, improving food choices, and preparing food in advance. These habitual changes will prime you for the next step that includes more specific changes in macronutrient ratios, food combinations and calories. This is a step-by-step process. Remember, that you do not need to go full tilt with the most intense methods available to stimulate a good response. You need to gradually increase your efforts as your body becomes acclimated to certain changes and stimuli.
Nutritional Content
Nutritional content values can be found on a variety of websites. You can also rely on food packaging for nutrition info. Using a food scale to accurately determine food portions is a good idea and over time you will have a firm understanding of the values by memory. We are not overly concerned with you under-estimating protein or vegetable serving intake. However, you must be more accurate when it comes to dietary fat and carbohydrate sources.
The following is a great tool for determining the nutritional content of foods: www.nal.usda.gov/fnic/foodcomp/search/
If you cheat on your nutrition plan, please record that information since it is an important evaluation factor.
Supplements
Supplements can significantly help you reach your goals if used according to the directions. Think of supplements as tools you can use to accelerate your rate of progress. Each supplement recommended has a specific purpose. Consistent use is a key to success. As with all things, you get what you pay for when it comes to quality.
TRAINING PROGRAM CONCEPTS
Types of Sets
Super Sets: A fundamental technique for performing more work in less time (training density) is the use of super sets. Super sets involve alternating a pair of exercises in succession. For super sets, we will prescribe pairs of exercises involving antagonistic muscle groups. For example, we might match bicep curls (Exercise A1) with tricep extensions (Exercise A2). You would perform a set of bicep curls, rest for the amount of time specified as the “rest period” and then execute the triceps extension exercise. This “super set cycle” would be repeated a predetermined number of times as specified in the “number of sets”. Training in this manner allows for quicker recovery in comparison to a system not matching antagonistic muscle groups. Quicker recovery creates less need for rest between sets. As a result, the training is more efficient and effective because more work can be performed in a shorter period of time.
Tri-Sets: Another technique would be a tri-set, which means performing 3 exercises in a successive super set manner. For example:
| Exercise | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| A1. Bench Press | 2 | 10-12 | 3-2-1-0 | 60 |
| A2. Dumbbell Incline Press | 2 | 10-12 | 4-1-2-0 | 60 |
| A3. Dumbbell Decline Fly | 2 | 12-15 | 5-3-1-0 | 60 |
In this example, you would do the following:
- a set of bench presses
- rest 60 seconds
- a set of dumbbell incline presses
- rest 60 seconds
- a set of dumbbell decline flys
- rest 60 seconds
- repeat
The number of sets dictates the number of times you will repeat this tri-set cycle.
Tempo (Rep Speed)
The repetition component lengths will be designated by a number of seconds. Many of the programs require a tempo of 3-2-1-1. The following order will be a uniform pattern eccentric – isometric – concentric – reset point.
| Eccentric | Isometric(pause at bottom) | Concentric(pause at top) | Reset Point |
|---|---|---|---|
| 3 | 2 | 1 | 1 |
For example, a 3-2-1-0 tempo for a bench press would be:
- 2 sec pause at the bottom
- 1 sec to lift the weight to the top
- 0 second pause at the top
A pulling exercise would have a different scheme using the same tempo system. A lat pull down exercise with a 4-2-1-2 tempo would require:
- 2 seconds to go from the chest to the top of the movement where your arms are outstretched
- 1 second pause at the top of the movement
- 1 second to bring the bar down to the chest
- 1 second pause at the chest pulling the bar into your torso
Adjusting to new tempos is perhaps one of the most difficult parameters to implement. However, it is a key to your success. We strongly suggest using a stopwatch while training to not only measure the rest time between sets, but also to evaluate how long each set lasts. For example, a tempo of 3-2-1-1 equals 7 seconds per rep multiplied by 6 reps would be a total of 42 seconds to complete the set. If the duration of your sets is 20 seconds, there is a problem! At times you will have to lower the weight you’re using to accommodate the proper tempo and form. This is ok! Do not be alarmed. Over time, the proper execution of the slow tempos will result in significant increases in strength.
Tempo (speed of rep) demonstration videos Biceps Curl
Pulling Exercise
Upper Back Contraction Pressing Movement
Repetition Range
A majority of programs will list a range of reps. For example, 6-8 reps: If you are able to do 6 or 7 reps with correct form while adhering to the tempo, then keep the load (weight) the same for the next set. If you are able to do 8 reps, then increase the weight for the next set.
Training Volume
Our training programs tend to include less volume or total work than many other workouts for a specific reason. Most people are grossly over-trained and this is one of the primary reasons that people are not able to reach their fitness goals.
More is not necessarily better. In many cases, “more” will get you less in terms of results! Much of what you see in magazines or other media sources may not work for you. You will have the capacity to do more work as your nutrition and lifestyle habits improve. Remember that over-working your body will result in increased body fat and muscle wasting.
FREQUENTLY ASKED QUESTIONS
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POLICY & DISCLAIMER
We are not responsible for your failure to achieve your goals for any reason. We provide you with the tools for your success, but you must make things happen with your own efforts. We recommend that you do not add exercises, change reps, or make any other changes to our fitness or nutrition programs. You must provide us with training and nutrition data as requested. Data derived from informational updates are a crucial element of our program progression system.
If you have a problem which interrupts your training schedule or nutrition program, tell us about these setbacks so that we can help you with these situations. Please do not fall out of contact with us. It is vital that we communicate by email. Taking a few weeks off or failing to make contact for long periods of time is unacceptable.
Goals: You will need to set goals and adopt specific strategies for success. We will provide goal sheets with comprehensive examples for this purpose. Without goals and strategies you will not reach your potential!
Confidence in your Plan: A comprehensive plan is a powerful tool. You must wake up every day knowing that you will execute the plan to the best of your ability. Your confidence will sky rocket and so will your performance. There should be no “second guessing” and at the end of the day you should know that you have followed the plan that will help you reach your specified goals! Determination and confidence can produce a productive hormonal cascade that will help you achieve your goals at a more rapid pace.
Our top priority is to promote your success. However, we do have a specific amount of time that we can spend with each client. You have come to us for help and it is our intention to provide programming to meet your needs. However, it is impossible for us to help you if you dispute what we recommend or choose not to follow our recommendations. Please be open to change. With change comes progress. We all need to make changes and even venture away from things that have worked in the past. Change is uncomfortable at times and risk is present, but it is innovation that leads us to the great success that we seek. Be confident in the programs and know that we will provide refinements at appropriate times based on the feedback that you provide to us.
Many elements of your training or nutrition programs are implemented to test certain matters. These experiments are not reckless, but are ways for us to evaluate certain issues that will influence your long-term success. Your feedback will be thoroughly reviewed every week and changes will be made for any elements that are causing any problem, such as a food choice that may not agree with you or an exercise that is not helpful.
Custom Fit By Nicki provides training, fitness, and nutritional information for educational purposes. It is important that you consult with a health professional to ensure that your dietary and health needs are met. It is necessary for you to carefully monitor your progress and to make changes to your nutritional and fitness program to enjoy success. Exercise, nutrition, and food supplements may affect you differently from another person depending upon your choices, combinations, intensity, timing, general health, and genetics, among other factors.
Custom Fit By Nicki does not employ registered dieticians or health professionals and assumes no responsibility or liability for your personal health and condition. The information provided by Custom Fit By Nicki is for general guidance only and does not constitute health or fitness advice.
Information is provided “as is” with no assurance or guarantee of completeness, accuracy, or timeliness of the information. We make no representation or warranty as to the accuracy of the information provided; in particular, and without limitation of the foregoing, any express or implied warranty of fitness for a particular purpose, merchantability, warranties arising by custom or usage and warranties by operation of law are expressly disclaimed.
All sales are final. There are absolutely no refunds or credits for customized programs.
With respect to any purchase of products or services from Custom Fit By Nicki or any of our affiliates, you agree to attempt in good faith to resolve with Custom Fit By Nicki or its affiliates any controversy or claim against Custom Fit By Nicki or its affiliates by mediation in accordance with the American Arbitration Association. If the matter has not been resolved within sixty days of the commencement of mediation, the controversy shall be settled by arbitration by a sole arbitrator knowledgeable in the subject matter. The arbitration shall be governed by the United States Arbitration Act and judgment upon the award by the arbitrator may be entered by any court having jurisdiction thereof. In making his/her findings, the arbitrator shall not consider punitive damages and his/her decision shall be governed by the laws of the State of Arkansas, without regard to the conflict of laws provisions thereof. The place of arbitration shall be Little Rock, Arkansas. Each party shall pay its own costs and expenses.