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3 Tips
Passive Fat Burning: When most people look to lose weight they think cardio, the goal is to burn calories and lose weight - which will work, however, there is a catch. So lets say you start a running or walking plan 3 times a week with a new diet. What typically happens is you’ll lose some body fat, but most people also lose some lean muscle as well, this is not what you want. Think of muscle as our passive fat burning resource, for every pound of lean muscle mass in our body we burn an additional 10 - 40 calories just because we have the muscle in our bodies. Lean muscle makes us efficient at burning calories. So no matter what your fitness goals are, adding lean muscle to your body should be in the plan.
How Many Days a week: Perhaps the most common question I get is how many days a week do I need to exercise? There’s two parts to this question: first is the habit part, second is the health part. For the habit part it’s probably a good idea to make fitness a part of your daily routine. You don’t have to lift heavy weights everyday, but maybe a day of stretching, or walking, or biking, swimming, etc. For the health part, I recommend 3 to 4 days a week for optimal results. If you're just starting, 2 days a week in the gym is good with some extra light activity at home. Whatever you decide to do, just be consistent with it.
Cheat Meals: Let’s be honest, very few of us have any desire to be perfect with our nutrition. We like candy, cake, ice cream, beer, pizza, soda, etc. (I’m getting hungry just talking about it) So what’s the plan? Well the important thing is to have a plan, most people don’t have any plan so the junk becomes the norm not the exception. Here’s 2 options: 1. Have a cheat day, like Saturday night to Sunday night, the rest of the week is dialed, then no rules for that day. This can work, but what can happen is you gorge yourself and go a little overboard on that day which isn’t ideal so use some restraint. Option 2: Which I prefer is to pay attention to two things, your protein intake, and your total calories. So each day you eat mostly healthy getting your protein needs met, but you leave a little room for the unhealthy stuff. For example if I was trying to eat 3500 Calories in a day with 150 grams of protein. My aim is to get 80% of my calories from healthy sources so 2800 calories, that leaves 700 calories to do with as I please, (ice cream is my go to). You just have to make sure you know your target and don’t go over. Have a plan, enjoy life.
3 Thoughts
Be Humble - Be coachable: Being coached takes a little humility, after all we all know something about health and exercise. Most of us don’t like asking for help, the truth is though when we get coached on anything it takes us to another level. I have been working out for 30 years and I still pay for programming and coaching. I still want to learn more and continue to grow, which makes me a better fitness coach. I use business coaching as well. Anything I am serious about and is a priority in my life I will pay a coach for the knowledge and accountability.
Supplements: Unfortunately there is no secret supplement that will get you all the results you hope for. There is, however, lots of money to be spent on supplements that promise those results. My advice is to be cautious and test something if you're curious. Personally the only supplements I take are protein powder and creatine, (multivitamin if I remember) I like to keep it simple, my nutrition priority is to get enough protein so having some shakes makes it easier to get my daily goal. Creatine makes me feel better in the gym and I notice strength gains, it’s very well studied and no known side effects, 5g every day mixed in with a post workout protein shake. There’s other things that probably work and have some benefit, and I have dabbled with all kinds of supplements, I have found that the simpler it is the easier it is to stay consistent with the fitness routine.
Initial excitement: This happens a lot with fitness, the initial excitement of embarking on a fitness journey and being healthy is exciting. We get super motivated and start planning everything, buying new workout clothes, researching fitness things and people, but then after some time the initial excitement wears off and we start to lose sight of the goal and fall off the journey. Here’s the reality of fitness: 1. It’s going to take some time, you need to settle in for the long run. 2. It’s not easy, making the perfect plan is easy and kind of fun, but doing the work is - well - work. 3. Fit people do one thing better than non fit people - they are consistent, that’s it. So find a program you will actually do and do it. Lift some weights, get some resistance on your muscles, and get your heart rate up. Do that consistently 3 times a week for 6 months and I guarantee you’ll be a fit human.
3 Things going on:
Open Gym: If anyone is interested in working out with me and some coaches at 12:00 this is open gym style, coaching will not be provided. I am testing workouts for Mission programming during this time, other coaches are getting some extra work in. Reach out if interested.
Ladies 50+: We are still in our 6 week Ladies 50+ course, likely looking to have a regularly scheduled class on Monday’s and Wednesday’s at 10:30. If you're interested in jumping in, let us know.
3/6/12 month On Ramps: Last year we started implementing On Ramp’s, which was 6 personal training sessions before jumping into group classes. This has been very beneficial to keep members safe and show them the ropes. With the success of this we have created a few other longer options: 3 months, 6 months, 12 months. These programs will be hybrids of personal training and group classes, with nutrition plans. If interested, reply on ramp to this email.
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