Progress Journal: Completion of the 6 week Fat Loss Cycle October 1- November 24

Goals

My goal for this 6 weeks was to lose body fat and also getting back to my holistic approach to eating and merging it with bodybuilding.

Nutrition

My food scale broke.  This was a blessing in disguise.  I felt like I was becoming a slave to my food scale, so when it broke I made a point to portion out my food and I ate that way.  I noticed I wasn't overeating or thinking that wasn't enough.  I simply ate what I served myself and left it at that.  I think that for this offseason I will go by this.

I needed to do this because I feel that otherwise I will feel that I have to measure every single thing that goes into my mouth and I think that will lead to an unhealthy relationship with food.  I noticed that my anxiety about food is starting to disappear and I feel much healthier in my mental approach towards food.

Training

After about 4 weeks of the cycle, Roxie decided to increase my deficit through cardio. I'm doing more cardio but it is still less than 45 minutes a day. It is certainly less than when I was a chubby Group Fitness Instructor I do cardio in seperate sessions and that has given me a new habit: Early am Cardio!  I love it.  It gives me so much energy throughout the day and I feel so amazing.  I love starting the day like this.  In college I would get up early to do my workouts and I think it's a great habit.

Progress Photos

I thought it would be cool to do photos from 2013 vs. 2014.  Overall I am very pleased with the way my training is going.  I may not be stage ready but I am making strides to get there.  Sometimes I think this was a stupid goal to try and undertake and I should just give up, but something inside won't let me quit.  I think I will lose respect for myself if I give up and quit.  I have invested too much time and effort into this endeavor to quit now.

In these shots you can see that my overall body fat has gone down and there is more width to my lats and my butt looks better (ALWAYS a good thing)

Goals for the Rest of 2014

• Keep my body fat going down and not going in the opposite direction
• Continue to have a healthy approach towards food
• Enjoy the holidays without making it a big deal
• Continue to Lift Heavy
• Get my sights set on getting naked in high heels in 2015

Fat Loss Lie #4: In order to lose body fat, you need to do a lot of cardio so that you don't become bulky

NO NO NO and NO

1. We've learned that cardio is NOT the most effective way to lose body fat

2. Most clients need to increase their range of motion, their strength, and their flexibility.

3. YOU WILL NOT GET BULKY STRENGTH TRAINING UNLESS YOU ARE TRAINING FOR THAT SPECIFIC PURPOSE. IT IS EXTREMELY DIFFICULT TO PUT ON QUALITY MUSCLE MASS.

Sorry about all of the caps for #3 but I need to shout it, scream it, and put my foot in it until this one goes away!

Fat Loss Truth #4:  You need to strength train and overload your muscles.

You NEED to be strength training

Most clients need to increase their Range of Motion (ROM), strength, and flexibility. This should be the foundation of your strength training program.

I do not have my clients start out lifting weights. For about 4-6 weeks when starting, my clients do a lot of bodyweight exercises.

For most people putting them through a dynamic warm-up, mobility training, and bodyweight exercises gets their heart rate up, gets them sweating, but most importantly begins to lengthen and strengthen their bodies.

We must be able to move better before we move MORE.

You must OVERLOAD your muscles: Get rid of the one pound dumbbells!

In order for you to get anywhere with your fitness, then you must overload your muscles. When I used to teach Bodypump classes, I would preach against not putting any weights on the bar.

If you want results, then you must OVERLOAD your muscles. Get rid of the fear of getting bulky.

You will not look like a linebacker unless you eat like a linebacker.

Bodybuilding is extremely specific to your goals. Trust me as someone who is trying to put on muscle mass, it is daggone difficult...especially as a woman.

We do not have the hormonal capability of putting on large amounts of muscle mass.

Fat Loss #5: Taking Supplements will help you to lose body fat even if you don't change your diet.

Thelma from Mama's Family says it all.

No this isn't true. I see so many people on social media pushing the latest Multi Level Marketing products like these things are magic beans. They aren't magic beans.

If you take someone who has had a poor diet filled with junk foods (which are high calorie) and then put them on a PROGRAM which introduces fresh foods (lower calorie) and whatever supplements they are pushing then of COURSE they are going to lose weight. There are no magic beans or magic pills.

Those programs introduce the same concepts of eating fresh foods, exercising, and taking these supplements.

Am I opposed to supplements? No but I really want people to begin to do research rather than falling for snake oil salesmen.

Should you take supplements?

I have had people who I know eat poorly and don't exercise ask me about some pill or potion that they saw on Dr. Oz *rolls eyes*

As I explained to the person, NO SUPPLEMENT is going to replace fresh foods. I need you to work on that before I introduce supplements. That's what they are designed for to SUPPLEMENT your diet.

I do take supplements. I use Protein powder (for convenience and also for economic reasons) The protein powder I use currently is called Trutein. It has no gluten and no added sugars. It is also easier on my stomach.

I also take a Women's Multi Vitamin, Fish Oil, and B Complex Vitamins but I prefer to get my nutrients from FRESH FOOD.

You need to get real: This isn't a quick fix effort

Here's an excellent quote from Canadian Fitness Expert, Coach Scott Abel

The single biggest mistake people make in wanting to lose weight or in "body-transformation" goals - is in buying into the words "fast" or "quick" - For example those "quick start" weight-loss "solutions" are the ones tied most to long-term weight-gain and rebound. If you gained weight over a period of time - then it's going to take a period of time to PROPERLY lose it in a sustainable way as well. "Quick-start" weight-loss???? or "Get Abs Fast" - How about "get real first"


It's time to get real and it's time to create sustainable programs that will help us reach our fat loss goals.

5 Fat Loss Lies Exposed!!! (Lies 1-3)

Fat Loss Lie #1:  In order to Lose Body Fat you need to do a LOT of Cardio

Cardio is a tool in your arsenal for fat loss but it is NOT the most effective way to lose body fat. Cardio's primary purpose is to strengthen your heart and improve your blood flow.

Your body adapts to cardio and eventually you begin to get less bang for your buck. If you burned 200 calories in 30 minutes, then now it will take you 45 minutes to burn that same amount.

Most people do not work hard enough when they are doing cardio. Bouncing on the eliptical for an hourwill not make much difference (unless you're brand new to exercise) Doing the same Group Exercise class for years without pushing and challenging yourself is ineffective.

If you still doubt, then the next time you are in the gym observe the people who are on the cardio machines and then observe the people working out in the free weight area.

Which group has lower body fat?

Fat Loss Truth #1: In order to lose body fat, you need a Program that is sustainable and that you will do CONSISTENTLY

In order to lose body fat,you need to eat fresh foods, have an individualized exercise program designed for fat loss, and make sure to get enough rest. You need to do all of these things CONSISTENTLY.  Doing it for 30, 60, or 90 days is not going to cut it.

Most of these dramatic “transformations” I lost 45 pounds in 3 weeks are not necessarily body fat loss.  It’s water and it’s also muscle mass which is why sometimes when peole lose weight quickly they appear soft and flabby rather than lean and “toned” (I hate that word but that’s coming next)

Fat Loss is dfiferent than weight loss.  Scale wise I have lost 3lbs this year.  My pictures tell a COMPLETELY different story.  I’m recompositioning my body.  I am losing body fat and also putting on lean muscle mass.

Fat Loss Lie #2:  Eat 1200 Calories or Less to lose body fat

First of all who came up with the number 1200??? Why is it that I have heard so many misinformed trainers tell their clients that to get skinny they need to eat 1200 calories or less? Why is this the magic number.

Fat Loss Truth #2:  In order to lose fat, you MUST eat in a caloric deficit and your goal is to eat as much as you can in that deficit.

Boom.

The 1200 calorie nonsense: so you're supposed to eat 1200 calories or less. Let me ask you this:

Did this person ask you your dieting history?

That plays a role in how you're able to metabolize calories.

Another question: did they tell you HOW you're supposed to get these 1200 calories? Do they know how your body tolerates fats and carbs?

Oh but I'm sure they told you to cut out carbs and you'll lose weight

There's a better way!

Increasing your deficit and eating more

There are two main problems I run into with fat loss clients: Eating in a caloric surplus because they are skipping too many meals and then binge when they do eat, eating too many processed foods and drinking too much.  

For most people, they will begin to increase their caloric deficit by doing 3 things.

1. Eliminating liquid calories: alcohol, sugary drinks, etc.

2. Eating fresh whole foods: The more fresh food you eat, the more nutrient dense it is leaving you fuller longer. Processed food is full of excess calories, fat, and chemicals.

3. Eating at regular intervals - THe more regularly you eat, the less temptation there is to raid the cupboard at night.

The Second Problem (and most common) is fat loss clients not eating enough. The way we were taught to diet was NOT the most effective way and it isn't sustainable.

This is why most people rebound (regain weight and then some) after going on these 1200 calorie or less plans. You cannot maintain that for a long time.

Your goal needs to be to diet on as many calories as possible and optimize your metabolism so that when you begin to reduce calories you will have someplace to go. Most female clients are under eating. I will let that sink in.

It's true.

If you want the freedom to eat more, then you need to eat.

You need to eat more

Let's talk about eating more...The number one concern we ALL have is gaining weight but if you want REAL and SUSTAINABLE results, then you have to throw away what the mainstream media and the dieting logic of the 80's and 90's taught us.

The way to eat more is to start eating more nutrient rich and dense foods.

Begin to eat fresh foods instead of the processed and packaged diet crap that the food marketers sell us.

For example: most people starting off the day with a breakfast bar is not enough. You need food that will sustain you and keep your blood sugar levels high.

Toast or Oats (Carbs), Nut Butter or Nuts (Fats), and Eggs (Protein) are a great way to start your day rather than with high sugar nutrient poor foods.

It' a new season: We're traveling through the valley of faith but he's with me so I'm good.

Whew.

This week I've had those old thoughts start to creep into my head

Nothing's happening
Maybe you should give up
You're making this all up
Maybe you need a reality check because nothing is changing here girl.

Each time I've been tempted to dwell on them, but then I tell myself "I trust God".  I repeat it four or five times to myself.

This morning's word at church was right on time.

Quick Update

There's nothing to report but I sense I have everything to report.

Resurrection, Restoration, and Redemption

Well that's still going strong but lately things have been getting stronger and more clear.  In accordance with the prophetic word Pastor Patrick gave during the summer that God will show us HOW he will bring our vision to past, God has shown me the process:  Resurrection, Restoration, and Redemption.

The only way I can describe this is that I see it with my spiritual eyes.  This whole restoration thing isn't something trite and small.  Apparently all that was lost was significant and God is ready to bring it back to life.

I don't understand it all myself but I wanted to share a little of what God has shown me.

Be Still and KNOW that he is with me

As Pastor Patrick preached today, God is with us as we travel through the valley.  We may be in the shadow but the shadow is bigger than whatever is after us.  Also where there is shadow there is also light.  Amen. 

There is light.  Even though I can't see that much right now and sometimes it seems fruitless and pointless to hang on to the belief that something is happening, I know that God is doing SOMETHING.

The best thing I can do right now is to BE STILL.

I can't fix it myself.  When I've tried to make it happen, I've just made it happen into a mess.  I love what Pastor Patrick said:

Don't try to Fix It 

Let him mix it

There are a lot of pieces right now that don't make sense, but will make all of the sense in the world when I look back.

It's a new season.

A season of expectation and believing God for his faithfulness. 

 

Effective Cardio Training Series: 3 Steps for Effective Cardio Training and a Sample Program

I do not want to bash cardio and I am not a member of the anti cardio tribe.  As a matter of fact, I love cardio training for the endorphins and I think it’s necessary for cardiovascular health.  Plus endurance is important for life!

Cardio is a TOOL in your fat loss but not the be all end all for fat loss.  As a matter of fact,The purpose of Cardio is not fat loss.  It’s purpose is to strengthen your heart and improve blood flow.

Cardiovascular - Cardio = Heart Vascular = Blood Vessels

I want to teach people how to effectively use cardio to their advantage whether they want to lose fat, gain weight, or just get into better cardiovascular condition.  

This all happens within the context of proper Programming.  Here are 3 Tips For Effective Cardiovascular Training

Stop Taking the Path of Least Resistance

Answer this question:  Which is tougher?

A 20 minute High Intensity workout or staying on the elliptical for 60 minutes.

The 20 minute High Intensity workout is harder which is why most people choose to do the elliptical for 60 minutes.  Is it better than doing nothing?  Yes.  Is it the most effective for fat loss goals?  No.

Your goal in your training program is to improve your recovery time and to improve your limits.  Most people never get to this point because they do the same steady state workout whether it is on a machine or on a class. There is a place for steady state training in a Cardio Program but you must add variety to your cardio workout schedule

Add Variety to your Workout Schedule

You should constantly be challenging yourself by varying your cardio workouts.  If you have a favorite Group X Class, then continue to take that class 1-2x per week and then the rest of the time mix it up with circuit training, High Intensity Interval Training (HIIT), and anything else that challenges you.

I wrote a blog post for my fellow group Fitness Instructors about why Instructors put on excess body fat even while teaching strenuous classes several times per week.  Read here and this may give you more perspective into why utilizing Cardio training only is ineffective when wanting to lose body fat.

Develop a Cardio PROGRAM

You cannot do High Intensity Interval Training every day and if you are, then you are not doing it right. I normally recommend 2 times per week.  The other days you need to do a medium intensity workout and there also needs to be a lower intensity workout to recover.

Case Study

Leah is a 35 year old woman who wants to lose about 15 more pounds of fat.  She’s started eating a diet incorporating fresh foods and she just started working out at the gym.  She really enjoys attending Zumba 3x per week.  Unfortunately she hasn’t seen much change for doing this.  She’s even added in running for an hour but seen minimal change.

What should her Cardio Program Look Like?

My recommendation is to start with 4 days so that she can have something to build on.  Here’s my recommendation for Leah.

1. Find her Maximum Heart Rate.  Runners web has an easy way to find this
2. Encourage her to buy a HR monitor for objective measurements
3. Set up her Cardio Training Program

• Since Leah is new to HIIT training, I want her to build a base first. This most likely will be very challenging and also uncomfortable.  It takes time to get the rhythm together
• This program will last for about 6 weeks and then I would make changes such as using strength training complexes, interval workouts, and other modalities to switch things up.

Sun	Mon	Tues	Wed	Thurs	Fri	Sat
Rest	HIIT Training 20 mins :30 ON/ 1 minute off	Recovery Workout	Rest	HIIT 20 mins :30 ON/1 Minute Recovery	Medium Intensity Workout: Steady State Cardio 30 mins-45 mins	Active Rest 30 mins - 60 mins of activity
	Treadmill or Bike	Zumba Class		Treadmill or Bike	Eliptiical Zumba  or Workout Video	Zumba Class Easy Jog
	85%-90%	65%-85%		85%-90%	70%-85%	Have FUN!

Bottom Line:

Programming is CRUCIAL in order to see results.  The issue I see with most gym Goers is that there is no Programming.  There’s just throw things together, work up a sweat, and go from there.

Next we will discuss what some call “Cardio Strength Training”

The REAL Reason You're doing an hour (or more) of cardio per day and seeing little to no progress

I'm working out (doing cardio and some weight machines) 3-5 times per week and sometimes even 6 and yet I'm still not seeing any results!


The first order of business would be to check your nutrition and re-evaluate your meal plan. No matter how hard you try you will not be able to out train a bad diet. 

I get the frustration and it's a common dilemma I see among a lot of faithful gym goers.
You're spending an hour a few times a week putting in work at the gym and expecting to see payoffs but you aren't. What gives?

Adaptation

Your body loves adaptation and it loves to become efficient.  When you first begin a cardiovascular program your body is burning a lot of calories as it tries to figure out what is going on.  
Your training goal is always to improve your recovery time. This is called conditioning.

As your conditioning improves, your calorie expenditure goes down.

Let’s say when you first began your cardio training program you burned 300 calories in 60 minutes and after 2-3 months of training that figure goes down to about 200 caloiries in 60 minutes.  Your body has adapted to the training

The Root of the Problem

That is why it is important to vary your cardiovascular training and that fact also leads us to the root of the problem.

You are not working hard ENOUGH during your workouts

You are working INEFFICIENTLY to reach your fitness goals.  

You are doing the WRONG workouts for fat loss goals.

Threshold

There's a point in cardiovascular exercise that we call threshold.  Think of the point where it's between you and the treadmill, bike, or whatever apparatus you are using.  That's what threshold should feel like.  Most gym goers I see never get to that point.  They slave away for an hour on whatever cardio machine they've chosen or class they are going to and never reach threshold.  

What ends up happening is that their bodies adapt and they stay the same.  You MUST add in threshold training to your routine.  The term that you've most likely heard when it comes to this type of training is HIIT (High Intensity Interval Training).  It is essential for any fat loss program.

 The good news is that twice a week is plenty for this type of training but you still must work hard during your other cardio workouts.

How Do I know if I am working hard enough?

The most objective way to tell if you’re working hard enough is to use a Heart Rate Monitor. I talk about the benefits of HR Monitor training here

I have started using a HR monitor and if I do cardio without it I feel like I’m cheating because the HR monitor lets me know when I am out of my zone.  I use it to keep me accountable and on track.

If you don’t want to use a Heart Rate Monitor, then you can also use the talk test.  For healthy individuals who are training for fat loss, you should be able to give 1-2 word answers.  If you’re able to carry on a conversation AND IF YOU ARE ABLE TO TALK ON YOUR CELL PHONE then you are NOT working hard enough.

But I work Up such a great Sweat

Sweating is not the only indicator of how hard you’re working - I used to tell my cycle classes that just because you’re sweating does not mean you’re working hard.  I saw a man hollering and screaming on one of these talk shows and he was sweating.  Was he working hard?  When you’re in a sauna are you working hard?

Sweating is an indicator that you are doing something but it shouldn’t serve as a sole indicator of how hard you’re working.

Working Inefficiently to Reach your Goal

I touched on this earlier but if you want to see fat loss, then you MUST stop taking the path of least resistance and work in an efficient manner to reach your goals.

Let me ask you a question: Which is harder?  Sprint Intervals for 20 minutes on the treadmill or bike or the eliptical for 60 minutes

Boom. You guessed it. The Sprint Intervals

Which is harder:

Circuit Training where you complete one exercise after another with minimal rest for 30-45 minutes OR using all of the weight machines in the gym

Boom. You guessed it again: The Circuit Training

As a Fat Loss Client, your workouts should be heart pumping, calorie incinerating,and intense sections. The most common mistake I see are people with fat loss goals bouncing on the elliptical or an hour or meandering around the weight room.

These are inefficient workouts for your goals.

You MUST push yourself if you want to see change. Does this mean you need to give up Zumba or any other activity that you enjoy? Absolutely not. Your activities can all exist within the context of proper programming.

Let's go back to the original question about an hour of Cardio 3x per week and seeing little to no change.

Let's look at these 2 photos

Have you ever known someone who decides to do a Marathon and even after all the running they do, they still look the same or maybe they've dropped a few pounds but still don't look dramatically different.

Before I make my next statement, I need you to brace yourself for what I am about to say:

Distance running and doing cardio for hours on end is inefficient for fat loss.

In the next part we will discuss what IS efficient for Fat Loss and how to begin to create a PROGRAM that will help you achieve your fat loss goals.