Tuesday, March 24, 2009

Sabatoging your Weight Loss Goals

Alright guys. So you've been working really hard with our Hi-5 FitCamp. We are building muscle, but what about cutting out the fat??

Most of that needs to come from a change in your eating habits. If you try to out work a bad diet, you'll fail every time.

To lose weight, we have to have what is called a negative calorie balance. Meaning that in order to lose weight you must have fewer calories coming in than going out. Don't take it to the extreme, everybody has a minimum number of calories they must eat just to keep their body functioning properly. A negative balance of -500 per day will allow you to cut out over a pound per week. You can meet this negative balance through a combination of restructured eating habits and exercise. You can find out how many your body needs here. If you don't know how much you need, then how can you know how many you need to cut out? And this is the one thing that sabatoge's the weight loss goals of most people.

But you also need additional energy based on your activity level. You can find out how many you need here. Our resting energy requirement (RMR) is partially dependent on how much muscle we have on our body. The more muscle we have, the more energy we require, and the more energy we use at rest. So what happens is our body starts losing fat at rest.

So if you think lifting weights or resistance training isn't for you, you might want to rethink that. Rethink what your definition of resistance training is. Body weight squat are resistance training, pushups are resistance training. Lifting your child or grandchild up is resistance training (if he/she is over 30 pounds, I would not recommend this for most people who are new to exercise). But don't be afraid to go a little heavy. An 8 lb medicine ball is an extremely effective tool for building strength, muscular endurance, muscular power and core stability/strength.

Here is a quick at home circuit
that uses a medicine ball and takes about 15 minutes.

Do one right after the other and don't stop until you make it 3 times around or 15 minutes.
A) Med Ball overhead squat x 15
B) Mountain climbers on med ball x 10 each side
C) Lateral Lunge w/ med ball push x 8 each side
D) Side plank :20 each side

If you've never heard of Dr. Chris Mohr, well we need to get you guys acquainted. Dr. Mohr is a nutritionist who specializes in weight loss and has consulted with everybody from the average joe, to the junior athlete, to professional baseball and football players. So if you are ever in doubt about what to eat, you can visit his website or subscribe to his newsletter that is filled with tons of great information.

His most recent idea is amazingly brilliant!! I can't wait to try it out. See it here!!. I hope you guys are able to take advantage of this and try out that burger this weekend.

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