Maybe you have noticed your weight creeping up and you know you have to get back to a routine.
Set a date, not a weight. Yep, you read that right.
Today is the day to get motivated and UP your fitness game. And if you have been lagging a bit, let’s GET STARTED!
First, get off the scale and pick up the weights. Set a date out for 30, 60, or 90 days. Get yourself a calendar that you can mark each day you complete with an X. Focus on getting yourself closer to the date you set, taking it one day at a time.
Look at it like you have a date set for going to your favorite getaway spot and it’s a countdown to that vacation. Honestly, if you want many many more of those fabulous vacations in your future, you need to be taking care of yourself NOW.
Sadly, I work with many clients who make it to retirement with plans in tow, arriving at a wonderful time in their life, yet with poor health and a weak body. It’s like arriving at your vacation destination only to find you have the flu.
Putting off self-care until “work slows down” or ” when the kids are older” are costly excuses for failing to take care of yourself.
It’s a risky business to be waiting for a magic moment when everything falls into place before you invest in your health. Just like saving and putting away for retirement can feel like a strain, in the long run, it is worth the energy.
Where do you see yourself in 5 years,10 years? Healthy, I hope! Make and keep a commitment to yourself, and you will be so glad you did.
Try not to go into a full panic mode, as that will create an environment for more stress hormones, more fat gain, and major muscle loss which contributes to the problem at hand!
Going into panic mode over some weight gain sends many to resort to deep and aggressive restriction calories. Old habits are hard to break.
Chances are, every time you use this old school way of dieting, you are losing muscle mass at an incredibly fast rate! Fast weight loss is fast muscle loss and not the kind of quickness you want in your life.
You don’t have to starve yourself down, so STOP this cycle. It’s never too late to learn a new and better way to achieve your healthy weight and body composition.
We work hard for our muscles, right? Sarcopenia is the age-related loss of muscle mass. Why would you want to accelerate this aging process by old school dieting methods???
Protein deficiency along with low-calorie dieting for weight loss leads to muscle breakdown. As you age, you want to preserve your muscle weight. So the bottom line here is that strict dieting will leave you fatter and weaker.
Building muscle and losing fat concomitantly has been referred to as “body recomposition.” So even if you are a seasoned fitness enthusiast, you can and should do a recomposition.
Let’s get you on the path to losing body fat and gaining muscle with the right portions of macros and strength programs. Hiring the right person for the job is key. Our no cookie-cutter approach is what sets our programs apart. Adherence and consistency is the outcome of personalized programs that grow with you.
Slower is Better on the road to Fat Loss.
A slow rate of fat loss (compared to a faster rate of weight loss) better preserves muscle mass when dieting. See Study
In this study, two groups of participants were placed into either fast (1.0% per week) or slow (0.7%) per week weight loss.
🟣 Both groups were put on resistance training and ingested 1.5 g protein/kg body weight.
🟣 Both groups lost the same amount of weight 9 pounds (4.2 kg)
🟣 It took the slower group 8.5 weeks to lose the same amount of weight compared to the fast group at 5.5 weeks.
Here are the differences:
💪The slow group lost 11 pounds of fat and gained 2 pounds of muscle.
❌The FAST group lost 7 pounds of fat and approx a pound of muscle mass.
If you are ready to maximize your weight training and fitness routine, get signed up for POWERFIT 90X VIRTUAL! Learn how to get the desired results with smarter workouts and a better approach to dieting. I don’t mean you have to move like a snail, but a commitment of at least 90 days will really put yourself to the test.