3 Months is Just the Beginning!

This is just the beginning, but it is worth sharing.  I know for a fact that they aren’t done with their journey, but they have made a huge transition in their lives and it is already showing huge benefits!

Today I want to introduce to you these two awesome sisters that I’ve had the privilege to train for the last couple of months.   Meet Renee and Amanda,  two sisters looking to make a change.20170810_181828

They found me through a friend and decided personal training was that change they were looking for.  We’ve been meeting twice per week, for a little over 3 months now.  And look how happy they are to be at the gym, haha!  I realize the gym isn’t always the place you want to be after a long day at work, but these two haven’t missed a day.  They have been consistent with their exercise and their nutrition, which has helped them make huge strides towards their goals.

Even when they aren’t meeting me at the gym they have been active on their own (something I suggest everyone should do, whether you work with a trainer or not), walking, running, and doing home workouts. Also, I think most importantly, they have been consistent with tracking their food (which is huge!).  In my opinion your nutrition makes up at least 80% of the importance in reaching your fitness goals.

Besides growing their confidence in the gym since we started (yes ladies, I notice how comfortable, or uncomfortable, you are with the exercises I prescribe) I wanted to share how much success they’ve achieved with some hard numbers as well.  So here goes:

In a little over 3 months Amanda has lost 22.5 pounds, and Renee has lost 23 pounds.

Amanda has lost 13.75 inches in total (3.5 from her waist)  and Renee has lost 11.5 inches (also 3.5 from her waist).

Both have lost more than 10 pounds of body fat.

Both have increased their strength and their stamina immensely! Just ask them!

And Both have lost a few pants & shirts that no longer fit because they are too big 🙂

I never told them they “couldn’t eat” any certain kind of food.  Now, I gave some suggestions, but nothing was “off-limits”. In fact, they went on a few trips, went to a few concerts, hit up the food truck fair (or whatever that was called), have been out to eat a time or two, and still managed to reach a goal of losing 20 pounds.  All they had to do was keep track of their food, and not go over their calorie and macro numbers.  Were they perfect? nope.  But you don’t have to be perfect. I’m definitely not perfect.  But just being aware of how many calories they needed in a day helped them be more accountable to themselves when they were having fun, or just living life.

and here is what the 3 month before/after looks like.

Photo_2017-08-22_09-54-54_AMPhoto_2017-08-22_09-57-05_AM

I mostly want to say congrats to these two for always being consistent.  consistency is the key because it will eventually lead you to your goals.  If you don’t give up, then you WILL find what you are looking for.

And also, for always having a good time when we workout, even on the bad days we still manage to have a few laughs while making some progress.  Great job ladies!

 

If you are looking to make a change, and create some great habits, then contact me right here, I’d love to help get U Fit!

Stay Strong,

Z

4th of July tips for staying on track!

fourthbbqIt’s the 4th of July! That usually means BBQ’s, boating, burgers, friends, hot dogs, and swimsuits.  Did I mention food?  This holiday makes me think of a few things. Besides sunburn and sunscreen (in that order…) It also brings up thoughts of friends, boating, hot dogs & burgers on the grill, watermelon, chips, and beers or cocktails.  A lot of those things can be a big hindrance to your fitness or weight loss goals, especially the friends… 😉   But here are a few tips that I hope will help you stay on track, and still have all the fun!

Tip #1  Workout in the AM

If you have big plans for the afternoon, like a BBQ or going to the lake, and getting together with those troublesome friends, then get your workout done in the morning.  You and I both know that if you leave it until after that BBQ or boating trip it will never get done.  Get up, get moving, and keep your fitness goals on track.

Tip #2  Drink your H2O

Drinking water will be a big one today. Drink a few glasses this morning before you venture out for the day.  Water will not only keep you hydrated while you are out in the sun (I really hope it gets sunny…) and having a few drinks, but it will also help to keep you feeling more full so you don’t overeat when you get to the line with those chips and burgers.

Tip #3 Moderation

Moderation is the key to success in my opinion. You can have a beer or cocktail of your choosing. You can have some of those chips and dip. You can eat a hot dog, and you can even have it in a bun. You can even have all of those things the same meal! I know, that’s crazy talk!  But seriously, you can have some of them… don’t eat four hot dogs, a whole plate of chips and dip, and wash it down with 8 beers. Would you like to know how many calories that is?  Good, that is 2186 calories…. and yes, I went with the light beers.  That is a whole day’s worth of calories for most people.   So don’t shy away from the BBQ foods you love, but be mindful and don’t overeat them if you aren’t hungry.

Tip #4  Have fun

There are a lot of things you can stress over if you have fitness goals, but stressing won’t help you.  Fun fact, stress actually makes your body put on body fat…  So don’t stress about “oh I can’t eat that” or “no, I can’t come to the BBQ. It’ll ruin my diet”  You can still go, enjoy a few “fun foods”  in moderation and it won’t set you back.  Just be mindful of what you are eating and drinking.

 

There you have it, none of these tips are mind-blowing or brand new things you haven’t heard before. BUT, if you go in being aware of what your priorities are (fitness goals vs. food goals)  then you can have a great day, and still not set yourself back for a week in the gym.  Now, go enjoy your freedom!

 

Happy Independence Day!

Z

Make Sure It’s Only That Sweater That Doesn’t Look Good This Holiday Season.

ugly-sweater-guySo you’ve got an ugly sweater party to go to…or maybe your family just has terrible taste in holiday clothes… Either way, this little jump-start will help you get noticed for more than just that ugly sweater.  By the time you put on that ugly *** sweater you’ll be feeling like this guy on the left. #winning.  And, you better figure out an answer to the questions “What have you been doing?” “How did you get in such great shape?”  “What is your secret?”  because you’ll be getting them a lot at the party.

 

So this is how you do it…(I hope you sang that too)

STEP #1 CREATE A PLAN

I think I’ve said this before, but if you don’t have a plan then you are planning to fail.  So figure out a plan that will work for you.  Determine when you will work out, and put it in your calendar. For example, say you’re going to hit the gym  at 5pm Monday through Friday, write that in your calendar or put it in your phone. Done, I should see you at the weight rack by 5:05.  Obviously you’ll be using weights and getting stronger  to reach your goals. if you’ve been a cardio queen/king in the past, then I suggest you go read some of my previous posts, like this one and this one

STEP #2 DIAL IN YOUR NUTRITION

You can’t outwork a bad diet.  If you go to the gym every day of the week for 2 hours and bust your butt, and then stop at the fast food joint on your way home to drink a six pack…you’re probably going to get fatter, not in better shape.  Figuring out how many calories you need to eat will help you tremendously in reaching your goals. There are a few apps that are great for this. MyFitnessPal and FatSecret are two that I suggest to people. You could also ask your trainer, he should know or be able to figure it out for you.  I know a guy that is pretty good at this kind of thing, you can check him out here.  The number of calories isn’t your only focus with nutrition, though.  You can lose weight by eating Twinkies and pizza. But, you can’t eat very much and you’ll look like garbage even if you lose weight.  Eating whole, nutritious foods will not only give you better nutrients and keep you healthy while working towards your goals, it will also keep you fuller for a longer time.  Foods that are nutrient dense (chicken, fish, veggies, fruits, greens) take longer for your body to digest, causing a gradual release of energy to your body.  This gradual release keeps you fuller for a longer time (so you eat less) and also helps in the prevention of fat storage from excess energy being in the blood stream.  So eat lean meats, fruits, and veggies, with some complex carbs mixed in.  If you’ve got questions on what to eat let me know, I’d love to help!

STEP #3 FIND A BUFF BUDDY

 buff-buddy-the-elf (This is Buddy The Elf, He loves everything Christmas)

This is a short one. Having a buddy that you meet at the gym and talk about your goals with will help to keep you on track. And, hopefully keep you from diving into that ice cream at night when you are sitting on your behind.  Friends keep friends accountable, don’t let your partner slip up, and they’ll do the same for you.  Become Buff Buddies and be the people at the party that everyone is talking about.

If you are struggling to find a buddy, maybe a Personal Trainer is a direction you should look.  Not only will they keep you accountable, but they also have a whole bunch of advice and ideas they can share with you that will help you reach those goals much faster than on your own.

STEP #4 SLEEP

Go to bed already!  Sleep is one of the most important aspects of being healthy.  When you are tired your body doesn’t function up to It’s potential.  One of the biggest factors in being tired is decision-making. When you are tired you don’t choose the right foods, I know because it happens to me too. And because the science says so.  Sleep allows your brain to “recover” from the day, along with allowing your body to recover from those intense bouts at the gym.  The less sleep you get, the more stressed you become.  Being stressed raises your cortisol levels, and cortisol is known to increase your appetite. Being hungry even after you’ve eaten your daily calories causes you to overeat for the day. Which is how you gain weight. You don’t want that before the big party. So go get your rest.

 

You’re not going to like this one…but I think it’s something that more people struggle with than they think…

STEP #5 CUT BACK ON THE BOOZE

I’m not saying you have to stop drinking all together. I enjoy a beer here and there with my buffalo wings, or when hanging out with some friends. But, you have to realize that booze has calories. Empty calories, actually.  That means you get basically nothing beneficial from them.  All they are doing is adding to your calorie total for the day. They don’t help you repair damaged muscles or get the proper nutrients for a healthy body. They only add calories to your diet. Along the same lines is water, except you need to drink more water, not less. You should be drinking much more water than any other drink throughout the day.  Not only does your body need water to survive, but it can also be used as a tool to help prevent overeating at meal time.  Drinking a glass of water before you eat will help to fill up your stomach a little more than normal. When your stomach is full it sends chemicals to your brain that tell it to stop the hunger signals it’s been giving.  Reducing appetite will help you not eat as much, in turn lowering your daily calories.  Bottom line: drink less booze and drink more water. I try to shoot for 100 Oz or more per day. Sometimes I get more, sometimes less, but it’s a good place to be for me. I would suggest trying to get about 60 Oz minimum per day.

 

There it is.  That’s how you get HOT FOR THE HOLIDAYS!  But seriously, these strategies will help you jump-start your fitness goals no matter what time of year it is. All you have to do is start, and stick with it.  Good luck and as always if you’d like any guidance feel free to contact me here.

Go make people forget about that hideous sweater you’ll be sporting!

north-swole

 

Z

 

 

Haha, I couldn’t resist adding this in there!

That might be a good gym name…

How To Attack Thanksgiving Without Adding To Your Waistline

Tanksgiving is commonly known as the day to stuff a turkey, and then stuff yourself full of delicious foods all day long.  I’m here to tell you how you can still enjoy that pumpkin pie and stuffing, without having to buy new pants the next day.  The best way to succeed is to have a plan of attack. I’ve heard this saying a few times and it can definitely be applied to your Thanksgiving day meal, “If you don’t have a plan, you plan to fail.”  Making a plan can be your saving grace when it comes to not packing on the pounds during your Thanksgiving celebration.

So here are 5 tips to help you enjoy your Thanksgiving without having to loosen up your belt a notch or two.

TIP #1 EXERCISE PRIOR TO THE MEAL

Getting up early and hitting the gym is a great way to attack the day. You’ll be burning a few extra calories in preparation of the big meal, but your body will also be ready to use all of those turkey day calories to help repair and rebuild your muscles from that strenuous workout routine.

TIP #2 EAT BREAKFAST

Eating breakfast may seem counterproductive, but in actuality it will help you by getting your metabolism rolling in the morning along with keeping you more full during the day so you don’t overeat during the Thanksgiving lunch.

TIP #3 SMALLER PORTION SIZES

Just because you are trying to watch your waistline, doesn’t mean you can’t enjoy your favorite slice of pie!  The trick is to take smaller portion sizes.  Instead of eating a whole half of pie you sliced up, cut the piece in half and eat a little bit less.  That goes for all your favorite foods. Whether it is mashed potatoes and gravy, or turkey and the side salad, eating a smaller portion size allows you to still enjoy your favorite flavors while not allowing you to over-indulge with the high calorie foods.

TIP #4 EAT SLOWLY, AND EAT ONLY ONE PLATE

Now that you’ve got the portion sizes down, fill your plate up with the family favorites. Take each bite slowly. Don’t inhale it, actually chew it.  Fun fact: The more you chew your food the more it is digested and is easier to get the nutrients out of the food. Also, chewing longer takes more time. Duh, it takes you longer for you eat. But why is this helpful? Allowing your food to hit your stomach and start the digesting process allows your chemical signals to get back to your brain and tell you that you are filling up, rather than just stuffing your face as fast as possible and overeating before your body can respond.

TIP #5 AVOID OR LIMIT THE ALCOHOL CONSUMPTION

I know, I know. “But you don’t know my family….I need that wine.” I’m not saying you can’t have that drink, just drink it slower. Savor it. Sip it. Enjoy it.  Don’t drink it like you’ve been lost in the desert (Different than dessert…) for a year and it’s the first water you’ve seen.  Enjoy the drink with your meal. Limit how much/how many you have.

BONUS TIP: ENJOY IT

Thanksgiving is a time to look around, notice all the things that you are blessed with in life.  Don’t just think about how annoying your family can be when they are talking about the election.  Embrace the fact that you get to actually talk with your family. Enjoy that you can give them a hug or kiss and talk to them face to face.  Enjoy being able to eat such a great meal with people you love, and with people who love you.

Enjoy it. And when you’re done, get your butt to the gym 😉  we’ve got Christmas parties to look good for!

 

Happy Thanksgiving!

Z

Movement is Medicine.

deer-standAs I was sitting in my tree stand this past weekend waiting very patiently, and sitting very still, with hopes that Bambi’s dad would stroll by my tree I noticed something.  No, it wasn’t a deer, or a squirrel. It was how uncomfortable I felt sitting still, in the same position, for a long time.  All my previous sports injuries, bad posture, and aches and pains, seemed to all agree on the same thing. Me sitting in the same position for hours at a time, is a bad thing.  I don’t know how people can manage at a desk job, and sit there for 8 hours (or more!) of your day without much movement.  I would not be able to handle it.  But guess what happened when I got out of the stand and starting walking back to my car… My aches and pains started to disappear!  That’s the point of this post, I have noticed throughout my life that I am more comfortable and in less pain when I have been moving all day long vs being super uncomfortable and sore when I sit for long periods of time.  Now, I may be more tired from moving and being active all day long, but my body feels way better, and I sleep better too!

desk-job So I decided I would give you some info on how so much sitting is causing you more pain, and most likely causing a rise in your health issues. As well as some ways to counteract all this inactivity!

According to the Mayo Clinic (they seem pretty smart, don’t they?) there has been a correlation between sitting for long periods of time and a number of health issues.  Some of these health issues are:

-Increased Obesity, gaining unwanted weight is never a good thing for your health. Plus, it doesn’t help you fit into the beach outfit either…

-Increased blood pressure.  I’m guessing many of you know the risks involved here, because I know a lot of people who have this issue… If you don’t know, call me and we can discuss them.

-High blood sugar, which leads to extra fat stored around the waist (abdominal fat is said to have to most negative health effects to a person), and abnormal cholesterol levels.

-An increased risk of death from cardiovascular disease… seriously, sitting can kill you….

All of these things increase your risk of dying at an earlier age, if you do not make an effort to take care of them.  BUT, I HAVE GOOD NEWS!!!!!  You can fix all of these things, and it isn’t even by going to the gym for 8 hours every day! (Although, I wouldn’t mind hanging out with you if you did…)  There are simple ways you can counteract the negative effects of sitting for long periods of time.  Here are a few ideas:

-Get a standing desk.  While you’re at work you probably can’t stand all day, I’m sure there are meetings and other things that you have to sit through. But, if you have a standing desk you can still get things accomplished, like emails, phone calls, etc.  You’ll just be standing while you do it instead of sitting.

-Do a walking lunch!  Prepare food that you can eat while you walk. This way you’ll be getting a little exercise while nourishing your body with good, healthy foods…not potatoe chips and a fast food burger…

-Find a lunch workout group!  If you can sneak away for a lunch workout not only will you get your activity levels up, you’ll also be more productive when you do go back to work!  I happen to know a guy who runs a noon workout group… if you’re interested here is the info!

-If you do have a meeting, try a walking/talking meeting. Walk laps around the building while you discuss the big idea you just came up with.  You can call them Walkie-Talkies! haha

-Maybe a walking desk, these have treadmills underneath so you can walk while you are at your desk getting things accomplished.

-Maybe it’s just setting an alarm to get up and move around every 30 min to an hour and take a stroll around the office.

It doesn’t have to be crazy intense to get the benefits, a little movement can go a long way. But, the same goes for inactivity. The more inactive you are, the more those negative health effects will creep up on you and cause you more problems.

walkingThe benefits of movement are amazing.  They can be anywhere from losing weight and building an amazing physique, to just adding 10 years onto your life.  Don’t waste and shorten your life by sitting on the couch.  Be active and be healthy.  Now get off your butt and MOVE!

 

As always, if you’ve got questions let me know! I’m here to help in any way I can!

Go enjoy this beautiful sunshine!

Z

Carbs: The Enemy Or The Answer?

carbs-pictureCarbohydrates have recently been under a lot of scrutiny in the weight loss world.  Many people think carbs are what is making them hold onto, or gain more fat on their frame. But, are carbs really to blame for that?  I’ll answer that in a minute, first lets talk about what carbohydrates are, and what they do.

 

Carbohydrates can come in two forms, simple and complex, and both get broken down by your body into sugars, which is how your body uses them as energy. We’ll start with simple carbs. You can probably guess what simple carbs mostly look like.  They are generally going to be things that are more like “treats.”  For example, white bread, candies, cakes, pies, and pop (or soda, depending on where you are in the world) are all types of simple carbs.  Ok, you’ve definitely had some experience with these carbs. I know I have!  So what then is a complex carbohydrate?  A complex carb has more to it than a simple carb. Complex carbs come from more fiber and starch based foods. A few examples of complex carbs are Potatoes, oats, fruits, vegetables, and whole grain rice/pasta. Don’t sound as exciting do they?

Ok, that is a really quick and easy difference between the two. Hopefully you’ll be able to tell which is which, and I’m sure you’ve heard people suggest that you limit the amount of simple carbs you eat, and try to get more complex carbs. I suggest that to clients all the time.  But, why? What is the actual benefit or harm between simple and complex carbs? It has to do with how they digest, and the nutritional benefits between the two types.

Carbs and weight loss

Carbs seem to have a big connection in the media and fitness world lately.  Carbohydrates definitely play a role in weight loss, but weight loss is still, and always will be based on eating fewer calories than you burn. No matter what type of calories they are, you have to burn more calories than you eat in order to lose weight.  Now, Many people think you shouldn’t eat any carbs, ever.  Many people think you should eat a high carb diet.  I’m of the opinion that you need carbs to survive, but finding the proper nutrient dense carbs (complex carbs) is the best way to do it.

Here’s why: Complex carbs can help fuel your body and provide a sustained energy supply to help you get through your day. Your brain also depends on carbs to function properly, so cutting them out of your diet all together isn’t a good idea. Simple carbs give you a little bit of energy, for a little bit of time. Then you crash…bummer, your boss found you sleeping on your keyboard…nobody wants that.

Simple carbs are probably helping to store a little bit of that winter insulation around your midsection…nobody wants that either.  Why does this happen?  When you eat simple carbohydrates (mostly sugar) your body digests them really quickly because there isn’t much of a nutrient composition for your body to break down. Remember, simple carbs are mostly made of sugar. When this happens all that sugar (that’s what carbs get broken down into in your body) gets into your blood stream, like ASAP.  It’s like doing the self checkout at Target with only one item, no time at all.  All that sugar in your blood stream causes your insulin levels to elevate, which isn’t a good thing in this scenario.  Insulin tells your body to use that sugar as energy or to store it as fat. But with all that sugar getting into your blood stream so fast, your body can’t use it all as energy, so guess what happens to it…..that’s right, it becomes that muffin top, or those bat wings…bummer.

Complex carbs also get broken down into sugars, but there is a big difference between the two that gives complex carbs the better outcome.  Complex carbs have more fiber. At Target, complex carbs are the worst. thing. EVER! They are like the new kid checking you out for the first time and you bought one of everything from the store…there goes your Saturday…  But in nutrition,  Fiber is your friend, fiber takes way longer for your body to digest than most things (if your body can digest it at all, that’s a different topic though). This is the main factor in which type of carbohydrate you should choose to eat.  Because of the fiber it contains, and being so nutrient dense, complex carbs digest at a much slower rate. In turn, this provides your body with a longer lasting energy source. Only a little bit of that sugar gets let into the blood stream at a time, just enough that your body can use it as that energy and not have to store the extra amounts as body fat.  See the difference?

Complex carbs and Simple carbs are opposite of your Target visit.  At Target you want to be fast and efficient (simple carbs), not slow and steady (complex carbs). But if you remember from my previous article, you want your body to be the opposite of efficient. So, slow and steady wins the race.

When to eat simple vs complex?

The best time to eat simple carbs is around your workout. Right before works, but in my opinion right after your workout is THE BEST time.  That’s when your body can use all that extra energy right away instead of having to store it as body fat.  After your workout your body will be depleted of its energy sources and will be craving those carbs to help rebuild your muscle and recover from your brutal workout.  What? Your workout isn’t brutal? You’re not lifting enough weight then.

Any other time of day, I would suggest basing your meals around 1) your protein source, 2) a complex carb, then 3) your fat source.

Now, I’m not saying your can’t ever eat a donut againdonuts. But, if you are trying to lose body fat, you’ll need balanced meals with a complex carb that will keep you fuller for longer, and will give you some helpful nutrients along with it.  oh yeah, and to eat fewer calories than you burn in the day.

I hope this helps you understand a little but more about how your food choices affect your waist line, and as always if you’ve got questions send them my way right here!

 

Choose wisely today,

Z

Is your treadmill keeping you fat?

skinny-treadmill-woman Are you trying to lose some weight?

Do you want to lose that stubborn fat that just won’t go away? Are you running, either outside or on a treadmill, for hours at a time at that same old speed you’ve always done?  You should be shedding that fat like it’s your job, right?  That’s what all the magazines say, and the websites are telling you, and that one friend who seems to know everything says “if you want to lose weight, you have to do cardio for an hour every day.”

Well, those magazines, websites, and know-it-alls…. they are wrong.  Maybe you’ve heard this. But, judging by all the people that I see do endless amounts of cardio and zero weight training, you probably didn’t believe it.  In reality, all the running you’re doing could actually be hindering your fat loss goals.  It may be causing you to hold on to all that fat.  That sucks.

Why does this happen?  To answer that we’ve got to dive a little deeper, into how the body works.  Going all the way back to the days of the caveman (no, I’m not getting into the paleo diet here) there was actually a benefit to being able to hold onto fat.  Why? Because you didn’t know when your next meal was going to arrive.  Holding onto fat meant your body could run off the fat stores during the periods when you didn’t have food to eat. That was a good thing.  In today’s world, your next meal is probably already planned (It’s not? Well it should be if you’ve got goals!)  That means your fat stores don’t serve the same purpose that they used to.  Now, they are less life saving and more life threatening…

Your body back in the day was trying to be as efficient as it possibly could.  It wanted to adjust so that it could hold on to as much life saving material (fat) as possible.  That is what happens when you do the same amount of cardio, at the same time, and at the same speed, every. single. day.  Your body adjusts to it.  Your body becomes efficient.  Your body can now go farther, for a longer time, and use less calories to do so.  It’s like having better gas mileage. While in a car that’s a good thing, you save money, sweet! But, in your body you don’t save money, you save fat. Not such a good thing.  All the while, not making any muscular change (remember that phrase). In the fitness world of fat loss, this is the worst thing that can happen.  If you want to lose fat, you need to make your body INEFFICIENT.  When your body is inefficient it will burn more calories while doing less work.  It sounds counter intuitive, but that’s how the body works.

So how do you lose fat? couple-lifting-together

By doing high intensity exercises.  For example weight lifting (my personal favorite. If you didn’t know, now you know) or doing interval training (sprints) or circuit training. Why does this work better?  These types of exercises cause muscular change (remember?), or help to build muscle.  “Wait, I don’t want to build muscle, I just want to lose fat…”  Well my friend, I’m sorry to say this to your face, but…. you’re wrong just like your friend was.  You do want to build muscle, and here’s why.

When you build muscle your RMR (Resting Metabolic Rate) increases.  “What the heck is that?”  Your RMR is the amount of calories your body burns while at rest.  The higher that number is, the more calories you burn throughout the day just by being alive.  The more calories you burn in the day, the more fat you can lose while your sitting at your desk. See the correlation?

Here is a way I heard it described once that really hit home for me.  Think about cardio as paying rent at an apartment, and lifting weights (high intensity exercise) as paying the mortgage of your house.  When you pay rent you are just trading $$$ for space, right?  You don’t actually get to own anything at any point. Cardio is the same way, when you do cardio, yes you burn calories. But, once you stop running, you stop burning calories too.

Now, if you are lifting weights it’s more like paying your mortgage. With the mortgage you will eventually (if all goes well) own that house, it will be all yours and no one else’s.  While weight training, yes you burn some calories and no, maybe it isn’t as many as you would on the cardio session. BUT, when you finish that weight training session guess what happens… you keep burning calories!!!! And not just for an hour.  Your body is burning calories for sometimes up to 48 hours later.  Why, because you have to recover, and rebuild your muscle tissue that was torn.  Now you will be rebuilding and growing more muscle. Muscle burns a few more calories per day than fat does, which in turn increases your RMR.  That means by building more muscle, you will be burning more calories throughout the day, and if your body is trying to build muscle it won’t use that as an energy source. Do you know what that means???????

That means you’ll be burning those fat stores to get you through that 2 hour meeting that could’ve been an email…and that is freaking awesome! I mean the fat burning, not the pointless meeting…

That is the reason weight training should be involved in everyone’s weekly routine.  If you like running, awesome! Then keep running, but make sure you add in that weight training too.

Will all that being said, If you aren’t eating properly then none of this matters anyway. So, here is what you need to do in order to shed that fat.  Eat right, lift weights, and sleep.  Doesn’t sound too hard right? Right.

Now, step off the treadmill. Venture into that weight section of the gym, and crush that fat!

As always, if you’ve got questions send them my way!

 

Z