Weight Loss: Time frame and Realistic Expectations

Hello everyone! Many people have set some new year’s resolutions and one of the common resolutions topping that list is to lose weight. Unfortunately some of those people give up on that resolution to lose weight because they don’t see results fast enough. It takes time to see visible changes in your body…you didn’t go from fit to fat in a period of a few days or even a few weeks, right?

According to the American Council on Exercise, your resting metabolic rate and level of physical activity are the two biggest contributors to how many calories you need per day. When trying to lose weight, you can either burn up those extra pounds through calorie reduction or increased physical activity. Many of you probably already know that, but something you may not have thought of is there’s a third component: perseverance. When you don’t see immediate results you have to be willing to stick to your plan. Weight loss is a slow, steady process that involves making permanent changes to the way you live your life.

The three factors that determine how many calories you expend during exercise are the frequency at which you work out, how long you exercise and the intensity of the physical activity. A person who weighs 145 lbs. burns roughly 350 calories during a 50 minute, moderately intense aerobic class. On the other hand, a person who weighs 180 lbs. burns around 440. If both of them were to attend this class five days a week, they would burn 1,750 and 2,200 calories, respectively. After two weeks, the 145 lb. individual would lose around 1 lb., while the 180 lb. person could lose 1.25 lbs. from exercise alone. High-intensity exercise burns more calories per minute. For example, that same 145-lbs. individual burns roughly 350 calories running for 40 minutes at a pace of 5 mph, but only burns 88 calories if walking at a normal pace for that same 40 minutes.

The length of time it takes for you to see noticeable results from your exercise plan depends on your willingness to commit to it and stick with it for the long haul…your perseverance. Most medical professionals say the recommended standard for weight loss is 1 to 2 lbs. each week. Shave off 250 calories per day from your diet every day and burn another 250 calories per day through exercise and you will have a 1 lb. weight loss for that week. You might not be ready to rush out and buy those smaller size jeans you’ve had your eye on after a week or two, but if you work hard toward your goal, you can reach it!

- Mike

Self-Motivation Do you have it?

I'm in the process of a 6 week program that is pushing the limits of my fitness. There are times during my workouts where my mind is telling me to just take an extra break or go lighter on the next set. But then there is that discipline voice that tells me I can do it and I won't achieve my goal if I don't push through it. I want to achieve my goal. I have a goal set in my head and I know what I need to do to achieve it. We all need to find that motivation within ourselves to keep pushing us towards what we want. Nobody said it would be easy, but it will be worth it in the end. So when your mind is telling you you can't, what are you using for motivation to keep you going? Keep that thought/motivation in your head and you will achieve greatness! Have an awesome day everyone! :)

- Mike

 

Good morning everyone! I love this quote by Jerry Rice. My morning workout session was Back & Biceps. Pullups were on that list. I'm not going to lie, I struggle with pullups. Here's a little fact for you all, even Arnold Schwarzenegger struggled with pullups. I struggle with them, but I force myself to do them and I give everything I've got when I do them. There may be something you guys struggle with also, but keep at it. Today you may struggle with it, but one day you won't! Keep up the hard work everyone, I promise it will pay off! Have a great day! :)

-Mike

Benefit of Keeping a Workout Log

How many of you walk into a gym, walk up to a piece of equipment, throw some weight on and start repping away?  Now, how many of you do this and wonder why you're not getting stronger or seeing any progress?  Well, a simple answer/question to this is "Are you keeping a workout log?"

Keeping a workout log is a simple and effective way for you to track your progress week in and week out.  Many people get stuck in their routines and it's because they aren't making adjustments to the weight they're lifting or the number of reps they're doing.  With a workout log, you can see what you did last week and build from there.

Progress is important to people and noting what's working for you and what's not working for you will not only save you time in the gym, but a ton of frustration as well.  Nothing's more frustrating than spending 6 months on a routine that's not just working for you.  Keeping a workout log, you are able to record the lifts you did, the weight, how many reps for that week and then the next week when you get to the gym you are able to look back and know where to start.

I keep a log myself that I bring to the gym every day.  I have my exercises already mapped out and ready to go.  I find this helps keep me on track while in the gym, knowing what exercise is next and what weight and reps I'm starting with.  What I do often is keep notes in my log, such as if the weight was too heavy/light that set for the desired reps I was trying to do, noting that if the squat racks were taking and I had to use the smith-machine for that exercise...basic notes at the time, but will help me next week when I'm back in the gym working that same muscle group.  At 36, I'm stronger now than I've ever been, even stronger than I was in my 20's when I had plenty of free time to just workout.  I'm positive it has everything to do with keeping a workout log, tracking my progress, and adjusting my routine week after week according to my previous week's log.  Back then I was just going through the motions, but now I'm smarter about it and it's showing in results and progress.

Keeping a workout log can have many benefits for you, and yes, it may take a half hour out of your day to set up your log for the next day, but I'm betting that many of you will trade that half hour of planning for many many wasted hours in the gym on something that isn't working for you.  Happy logging everyone, have a great workout, and have an awesome day!  :)

- Mike

Great words to follow! Making changes in your lifestyle, whether it's eating healthier, working out more, dedicating your time towards a goal...whatever it is, it's a journey. Take a look back a few weeks ago, a month, a year and see how far you've come. Keep up the good work everyone and take some time to be proud of yourself for your dedication. I believe in all of you! Have a great day everyone! :)

-Mike