“Big Boned” used to be the number one excuse for extra padding on the body. Nowadays folks like to chalk it up to “water weight.”
Reality check. You haven’t stepped foot in a gym in weeks, months or maybe even years. Still, you stand by the delusion of good ol’ fashion water weight. Well, I’m here to tell you, with love, you need to lose fat. The first, and toughest, step is recognizing you need to hit the gym, work with a personal trainer or even head to the high school track for a few laps.
It’s crucial to be focused on burning some calories and building muscle instead of “shedding water weight” when in fact you need to up your water intake but, that’s a story for another day.
But, hey, the proof is in the pudding, right? Don’t take my word for it. Get up and get out to burn calories and lose that fat.
#2daybefit
2daybefit.com
this is a great reality check for most. i'm experiencing a problem with my fitness goals though and i hope you can help me. i've been going to kickboxing since august. at first it was once a week, once in a while. we started doing this 90 fitness challenge in march and in the first month i lost 12 pounds, gained muscle, and lowered both my bmi and body fat by 4-6%. it was a great feeling that soon got deflated. i kept with my diet, included another class (now we're up to 3 a week) and ran an obstacle course race, but i wound up gaining 6 pounds and losing 2 pounds of muscle. the bmi and body fat percents increased as well. i know one difference between the first month and the second was that i did one or 2 workouts at the gym that month and saw the nutritionist. i'm seeing her tonight, but do you have any suggestions to reverse back to losing again? also, do you have any idea why this happened?
ReplyDelete1st) I notice that you have little to no weight training in your workout routine. The program that you have is cardio/endurance aerobic base. You’re burning sugar not fat.
ReplyDelete2nd) I suggest you find out your anaerobic heart rate and focus staying in that range (Fat Burning). Example my range is 115 – 125. I hit this range by walking on an incline on the treadmill at a moderate speed.
3rd) Once your body switches from Anaerobic to Aerobic you are no longer burning Fat your burning sugar. This is why you are losing muscle.
Inclusion, add some weight training and anaerobic training into you routine.
#2daybefit
great post!! the first thought for most women is that the extra weight is water weight and we quickly try to deplete our bodies of this "extra water weight"...thanks for the informative post and wake up call!! lol
ReplyDeletethank you! follow-up questions: how do i find out what my anaerobic heart rate should be? how can i monitor it when not on a cardio machine?
ReplyDeletesince i'm doing endurance/plyometrics in kickboxing class (jogging/running/jumping jacks, scissor kicks and mountain climbers), what's a way i can incorporate anaerobic exercises? what is the difference between the two (in terms of exercise, not burning)?
@Simpleblessed Im glad you enjoyed the post!! Thank you and please continue to pass along to word, many are wrongfully going about weight loss the wrong way!
ReplyDelete#2daybefit
@Reena To determine your anaerobic heart rate you would need to follow a very basic equation (220-age), The number you get from that is deemed your Maximum heart rate ( the heart rate that you should never exceed during training). From their you would take that number and multiple it by 65% and 85%. That is now your target heart rate zone.
ReplyDeleteI have all my clients wear a heart rate monitor during training with and with out me so they can stay within their target heart rate zone. I suggest you do the same.
Part 2. First to incorporate anaerobic exercises you can do a moderate walk at a conversational pace, stair climbers, and cycling. The key to this is staying within you target heart rate zone you can continue doing the exercises you have been doing.
Part3. Weight training is anaerobic, so yes you are still burning fat, however you are also building muscle which is one component that seems to be missing from your workout regimen.
#2daybefit
Awesome, I am going to follow your suggestions from part one of the above post! Monitoring my heart rate has not been apart of my training and I tend to run hard when I do cardio. Wow I actually have to slow down my pace to lose fat! Who knew! Thank you, productive late night blogging.
ReplyDeleteawesome. awesome. awesome! thanks jr!
ReplyDelete