Everyone wants to lose fat, but most people mistakenly indicate "weight loss" as their goal. I've noticed at Good Life Fitness, people are not only losing weight, they are reducing their body fat in the correct way and changing their life because of it. Weight loss and losing fat are not necessarily the same thing. I think* reducing body fat and improving one's body composition is a common goal for both the overall serious competitive athlete but also the general fitness enthusiast (me).
There are so many people out there that want this lifestyle change. However, most do not want to do it the correct way. Fat loss has turned into a huge industry with fad diets, weight loss plans and fat burning supplements. Even still, obesity is on the rise and education is really what the public needs.
This post is will attempt to portray a few principals that I know and think I know work for permanent 'fat loss' and transformation...based on my own personal experiences and education.
The public is so inundated with all of these types of ways to diet and do exercise we end up confused. Consulting with a certified nutritionist and personal trainer will absolutely help you and is probably the best way to go. I believe that proper nutrition and exercise with a few lifestyle changes is definitely the best way to go.
First Principal: DON'T STARVE YOURSELF
It is pretty crazy how many calories a day I consume given the fact that I am burning tons of fat off my body. Cutting too many calories will push the body to conserve those calories rather than burn them off. I believe it also turns our bodies into breaking down muscle tissue in order for our large organs to proper functionally. Low caloric intake forces our body to hit the starvation mode. I have found that eating around 2500 calories a day has helped me burn more fat than gain it. Quite a concept, but it was worked for me. Over 40lbs lost :)
Second Principal: CALORIE DEFICIT SHOULD BE INCREASED BY EXERCISING
How many people really want the quick fix? I know I used to want it. A quick way to exercise or no exercise and burn fat immediately and lots of it. YOU HAVE TO PUT IN THE TIME TO REAP THE BENEFITS! I know it seems obvious but to metabolize more body fat you have to burn more calories by increasing your activity level!
Resistance training is a great way to transform your body because of the the 'after-burn.' Resistance training will stimulate your body to continue eating up fat stores after the initial exercise. This is the best part! Lean tissue burns more fat!!!!! (high metabolism)
Interval training is my favorite part of burning fat the quickest and most effectively. Low intensity cardio with high intensity cardio burns calories in a short amount of time. Of course it is very tough but very worth it in the end. (N-10sive bootcamps and fusion baby!)
Third Principal: EATING HABITS MUST BE CHANGED
Exercising is not the only key to essential fat loss. The second I became disciplined and ate more often throughout the day...boom I lost 20lbs. My portion size was also absolutely essential to reducing my body fat. I increased how frequently I ate and watched the amount that I was eating. A food log is a great way for you to track what you are eating, and it also keeps you on schedule.
In addition to having lifestyle changes like I mention just above, water intake is also key. It is absolutely the most important nutrient, especially while trying to lose fat. It acts as a detoxifier, flushing the waste products your body makes when it breaks down fat for the energy. I drink between 80-160oz of water a day and if I don't, I feel like crap. Of course I avoid pop, fruit juices, beer and sugar as much as possible.
I believe that if you stick to the proper nutrition, exercise and stay a way from those fad diets and crash diets, fat loss will work for you. It has for me...thanks to Good Life Fitness! This 8week challenge has no idea what is about to hit it.
Thanks for reading!
Tim
Thursday, June 30, 2011
Tuesday, June 28, 2011
Adaptability and Accountability
Adaptability and Accountability
Our ability to adapt and overcome can definitely make the difference between life and death in many different scenarios. Adaptability is the key to survival. This truism is proven time and time again in nature, in the form of evolution. Not only are those species/plants with the ability to adapt to their environment able to just plain exist, they can also thrive. This same thought process holds true for the training I have been putting my body through in the last 5 weeks. However, the concept of adaptability can be a double-edged sword. Check it out: if you do the same workout over and over again using the same time frame, same amount of rest time between reps/sets, I doubt you will see long-lasting progress. If you never push yourself longer during a AMRAP or any type of resistance training you'll never break through on your plateau. In this case, your muscles have adapted to your work-out. Muscles are 'lazy' and require constant stiumulation. Obviously, they will only do what we force them to do.
IT COMES DOWN TO THIS:
We must learn to adapt to keep our muscles stimulated and growing.
This is why I love Good Life Fitness so much. There are so many ranges of workouts that anyone can do. I love my 6:15am bootcamp that I go to 4 days a week, but I also enjoy FIRE, a strength training class, and recently Fusion, a cardio class. Having those options at GLF makes the concept of adaptability that much more attainable.
In addition to those three different classes I have been riding my bike 1-3 times a week and also doing some type of running, whether it be part of a Brick or an easy 3miler or a nice 5 mile run. Forcing your muscles to do different things will only help the plateau stay farther and farther away.
Accountability is also key to helping the body learn to adapt to keep our muscles stimulated and growing. Steve Auxier preaches that group accountablity is the key to fitness success. This is completely true. I have found great people at GLF that are always on the lookout for someone to be their 10th person (group accountability). With instructors, fellow bootcampers and fusion enthusiasts always giving you their thoughts and pushing you to do that next class as hard as you can, you find great results. The accountability aspect has helped me to adapt my body and workouts and fitness routines so much that I keep dropping body fat and body weight at staggering numbers. Of course nutrition plays a vital role in training, but that also has group accountability involved.
I recently read an article about mental tricks to help you run better. Overall the article was a great read for any athlete that has long days and mentally does not want to go for their routine workout. Here is the website for something that might help you out if you are having a bad day. http://www.runnersworld.com/article/0,7120,s6-238-267--13996-0,00.html?cm_mmc=TrainingExtra_NL-_-625804-_-06282011-_-Tired%20and%20Cranky%3f
I really do believe that adaptability and accountability are key to fitness success. I know when I started really working out I weighed 281 pounds. As of this morning (5/28/11) I weighed 239.4. This 8 week challenge has been fantastic motivation and I cannot wait to see how others panned out also.
If you have any questions shoot a comment at me. Thanks for reading!
Tim
Our ability to adapt and overcome can definitely make the difference between life and death in many different scenarios. Adaptability is the key to survival. This truism is proven time and time again in nature, in the form of evolution. Not only are those species/plants with the ability to adapt to their environment able to just plain exist, they can also thrive. This same thought process holds true for the training I have been putting my body through in the last 5 weeks. However, the concept of adaptability can be a double-edged sword. Check it out: if you do the same workout over and over again using the same time frame, same amount of rest time between reps/sets, I doubt you will see long-lasting progress. If you never push yourself longer during a AMRAP or any type of resistance training you'll never break through on your plateau. In this case, your muscles have adapted to your work-out. Muscles are 'lazy' and require constant stiumulation. Obviously, they will only do what we force them to do.
IT COMES DOWN TO THIS:
We must learn to adapt to keep our muscles stimulated and growing.
This is why I love Good Life Fitness so much. There are so many ranges of workouts that anyone can do. I love my 6:15am bootcamp that I go to 4 days a week, but I also enjoy FIRE, a strength training class, and recently Fusion, a cardio class. Having those options at GLF makes the concept of adaptability that much more attainable.
In addition to those three different classes I have been riding my bike 1-3 times a week and also doing some type of running, whether it be part of a Brick or an easy 3miler or a nice 5 mile run. Forcing your muscles to do different things will only help the plateau stay farther and farther away.
Accountability is also key to helping the body learn to adapt to keep our muscles stimulated and growing. Steve Auxier preaches that group accountablity is the key to fitness success. This is completely true. I have found great people at GLF that are always on the lookout for someone to be their 10th person (group accountability). With instructors, fellow bootcampers and fusion enthusiasts always giving you their thoughts and pushing you to do that next class as hard as you can, you find great results. The accountability aspect has helped me to adapt my body and workouts and fitness routines so much that I keep dropping body fat and body weight at staggering numbers. Of course nutrition plays a vital role in training, but that also has group accountability involved.
I recently read an article about mental tricks to help you run better. Overall the article was a great read for any athlete that has long days and mentally does not want to go for their routine workout. Here is the website for something that might help you out if you are having a bad day. http://www.runnersworld.com/article/0,7120,s6-238-267--13996-0,00.html?cm_mmc=TrainingExtra_NL-_-625804-_-06282011-_-Tired%20and%20Cranky%3f
I really do believe that adaptability and accountability are key to fitness success. I know when I started really working out I weighed 281 pounds. As of this morning (5/28/11) I weighed 239.4. This 8 week challenge has been fantastic motivation and I cannot wait to see how others panned out also.
If you have any questions shoot a comment at me. Thanks for reading!
Tim
Thursday, June 23, 2011
Tri training...and stuff
Hey everyone...I'm back for my 2nd post in a week!!
Just so everyone knows, I am preparing for a triathlon on July 23rd in Ogallala, NE. It really isn't very far away and I'm not as prepared as some people think. The distances featured are a 500M pool swim in the Ogallala outdoor pool followed by a 16.25 Mi Bike around Ogallala, topped off by a 5K Run. I have been biking and running now for awhile so I feel pretty comfortable with those two legs of the event. The toughest part I know will be the 500M pool swim. At least it is in the pool. I have been at the Larsen Pool at Union college getting ready for this tri.
When I decided to do a triathlon I didn't realize the amount of work that it takes to get ready. I began writing all the stuff down that I need...here we go:
Bike shorts
Wet suit
Bike
Running shoes
Towel
Socks
TRAINING
Goals for race (just to finish:) )
Who would have known that there are so many things that go into a triathlon. Steve Auxier constantly says, "If you fail to plan, you plan to fail." I know this to be true from previous experiences, so I used his advice and I am sticking to it.
I am constantly training my body with different things. Last night I completed a 4.8mile bike ride to pioneers park. Ran 5.2miles on the buffalo run route and biked back another 4.8miles. The running was the more invigorating part of the workout. Normally wednesdays are my day off, but in order for me to prepare for this triathlon I have been using my "day off" as a day where I do something different than bootcamp. I go to bootcamp MTTHF and I go to FIRE on monday and friday. I try and get in a run, bike and swim sometime throughout the week and then a weekend run as an easy day. Training has been nuts, but if you don't plan out your weeks, you will NOT do them. "If you fail to plan, you plan to fail."
I know some of you aren't training for a triathlon in the middle of an 8week challenge, but what is wrong with setting a goal to help you achieve your overall 8week challenge goal? No candy for one week is a great goal...if that is what you need to do...but always be realistic with the goals you are setting, make sure it pushes you and WRITE IT DOWN. If you don't write it down you will NOT own it and accomplish it. "If you fail to plan, you plan to fail." Of course I have said this over and over, but it is true. Stick to your plan and when you finish, you will feel great. I talked to a friend the other day about being out of your comfort zone..small term pain for long term gain. Doing little things that your body isn't used to but are healthy are great goals to set. Every time you accomplish one of those goals, you will feel so much better and become a much more confident person. I have talked about it before!
I am so ready to finish this 8week challenge and see the results. I am pumped. I have had the help of so many people and appreciate it so much. To all those people that are also doing the challenge, keep up the good work. Good Life Fitness has something good going!
Thank you for reading.
Tim
Just so everyone knows, I am preparing for a triathlon on July 23rd in Ogallala, NE. It really isn't very far away and I'm not as prepared as some people think. The distances featured are a 500M pool swim in the Ogallala outdoor pool followed by a 16.25 Mi Bike around Ogallala, topped off by a 5K Run. I have been biking and running now for awhile so I feel pretty comfortable with those two legs of the event. The toughest part I know will be the 500M pool swim. At least it is in the pool. I have been at the Larsen Pool at Union college getting ready for this tri.
When I decided to do a triathlon I didn't realize the amount of work that it takes to get ready. I began writing all the stuff down that I need...here we go:
Bike shorts
Wet suit
Bike
Running shoes
Towel
Socks
TRAINING
Goals for race (just to finish:) )
Who would have known that there are so many things that go into a triathlon. Steve Auxier constantly says, "If you fail to plan, you plan to fail." I know this to be true from previous experiences, so I used his advice and I am sticking to it.
I am constantly training my body with different things. Last night I completed a 4.8mile bike ride to pioneers park. Ran 5.2miles on the buffalo run route and biked back another 4.8miles. The running was the more invigorating part of the workout. Normally wednesdays are my day off, but in order for me to prepare for this triathlon I have been using my "day off" as a day where I do something different than bootcamp. I go to bootcamp MTTHF and I go to FIRE on monday and friday. I try and get in a run, bike and swim sometime throughout the week and then a weekend run as an easy day. Training has been nuts, but if you don't plan out your weeks, you will NOT do them. "If you fail to plan, you plan to fail."
I know some of you aren't training for a triathlon in the middle of an 8week challenge, but what is wrong with setting a goal to help you achieve your overall 8week challenge goal? No candy for one week is a great goal...if that is what you need to do...but always be realistic with the goals you are setting, make sure it pushes you and WRITE IT DOWN. If you don't write it down you will NOT own it and accomplish it. "If you fail to plan, you plan to fail." Of course I have said this over and over, but it is true. Stick to your plan and when you finish, you will feel great. I talked to a friend the other day about being out of your comfort zone..small term pain for long term gain. Doing little things that your body isn't used to but are healthy are great goals to set. Every time you accomplish one of those goals, you will feel so much better and become a much more confident person. I have talked about it before!
I am so ready to finish this 8week challenge and see the results. I am pumped. I have had the help of so many people and appreciate it so much. To all those people that are also doing the challenge, keep up the good work. Good Life Fitness has something good going!
Thank you for reading.
Tim
Monday, June 20, 2011
It has been awhile...
I have been asked by multiple people why I haven't been updating my blog....the only real answer I can give is that I have been very very busy training for my triathlon and covering for staff at work that keep going on vacations WITHOUT ME!!!
Anyway...
Today was my 4 week weigh-in/measurements....I was deathly afraid. I went on a run last night with some people and I weighed myself and I had gained some weight...whoops! Crazy what some water detoxification over night will do though! :) I know that my measurements were going to be good because my clothes are still getting loose everyday. Such a good feeling. Ok...here are my results!
Dates: 5/23-6/20
Bodyweight: 251.2 - 249.4
Body Fat: 23.4 - 20.5 :)
Arm Circumference: 14 1/2 - 15
Chest Circumference: 46 - 46 5/8
Naval Circumference: 47 3/4 - 46 5/8
Hips Circumference: 44 7/8 - 44 3/8
Thigh Circumference: 25 - 26
Total Bodyweight Loss: 1.8#'s
Total Body Fat Loss: 2.9%
Total Body Fat in Pounds: 7.7#'s
Total Inches Lost: +.5
The most disappointing result is the body weight. I have a goal to be down 26 pounds by the end of these four weeks and I have a long ways to go. I still have my eyes set on that goal but it will take a lot of concentration to get me there.
In the last four weeks I have had very successful week days. My nutrition is solid Monday through Friday and I know that I am doing a great job. The weekends have been my worst. I am constantly on the road, out of town, at a wedding or camping with my family. It makes it very difficult to #1 eat a balanced meal/snack. #2 it is difficult to eat every 2-4 hours consistently...however that has been easier for me.
This coming weekend I have a wedding back home. I am going to be true to my nutritional plan this weekend make sure that I eat consistently and make sure it is balanced with protein and carbs.
I will be updating my blog more frequently with what I have been doing with my workouts. I have been training for a triathlon for late July and it keeps me busy. Be sure to check back later this week with updates.
To everyone that reads, thank you for the support. The challenge so far has been great extrinsic motivation. I love that there are so many others signed up for the challenge, it has made for a great atmosphere at Good Life Fitness.
See you later this week.
Tim
Anyway...
Today was my 4 week weigh-in/measurements....I was deathly afraid. I went on a run last night with some people and I weighed myself and I had gained some weight...whoops! Crazy what some water detoxification over night will do though! :) I know that my measurements were going to be good because my clothes are still getting loose everyday. Such a good feeling. Ok...here are my results!
Dates: 5/23-6/20
Bodyweight: 251.2 - 249.4
Body Fat: 23.4 - 20.5 :)
Arm Circumference: 14 1/2 - 15
Chest Circumference: 46 - 46 5/8
Naval Circumference: 47 3/4 - 46 5/8
Hips Circumference: 44 7/8 - 44 3/8
Thigh Circumference: 25 - 26
Total Bodyweight Loss: 1.8#'s
Total Body Fat Loss: 2.9%
Total Body Fat in Pounds: 7.7#'s
Total Inches Lost: +.5
The most disappointing result is the body weight. I have a goal to be down 26 pounds by the end of these four weeks and I have a long ways to go. I still have my eyes set on that goal but it will take a lot of concentration to get me there.
In the last four weeks I have had very successful week days. My nutrition is solid Monday through Friday and I know that I am doing a great job. The weekends have been my worst. I am constantly on the road, out of town, at a wedding or camping with my family. It makes it very difficult to #1 eat a balanced meal/snack. #2 it is difficult to eat every 2-4 hours consistently...however that has been easier for me.
This coming weekend I have a wedding back home. I am going to be true to my nutritional plan this weekend make sure that I eat consistently and make sure it is balanced with protein and carbs.
I will be updating my blog more frequently with what I have been doing with my workouts. I have been training for a triathlon for late July and it keeps me busy. Be sure to check back later this week with updates.
To everyone that reads, thank you for the support. The challenge so far has been great extrinsic motivation. I love that there are so many others signed up for the challenge, it has made for a great atmosphere at Good Life Fitness.
See you later this week.
Tim
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