Weight loss might be the most popular topic in the fitness industry, but it is also one of the most misunderstood. From the Instagram experts and celebrities pushing crazy workouts, trying to sell you things, to your best friend that just lost a bunch of weight, it is difficult to understand who to listen to. Not only are we seeing what seems like endless ways to lose weight but weight loss always calls for behavior change…and behavior change is HARD. The goal of this blog post is to keep it simple and outline some facts that can help you during your weight loss journey. We will dive into nutrition, exercise, and other lifestyle factors.
If you are looking for help during your weight loss journey we are running a weight loss challenge on our Digital Fitness App from April 5th-June 4th. To sign up for the Digital Fitness app click here!
SIMPLE RULES OF WEIGHT LOSS
RULE #1: CALORIES IN VS CALORIES OUT WINSLet’s start with nutrition. To keep it super simple, if you want to lose weight, you must take in less calories than you put out. Let me repeat that, you must eat less food than the amount of calories that you burn. We all burn a certain amount of calories per day at rest. That is called your basal metabolic rate(BMR). On top of your BMR we also have active calories that we burn during the day. Active Calories are any activity that we perform during the day. When we add up your BMR and Active Calories we get the total number of calories that we burn during any given day. If you want to lose weight you need to consume less calories than your BMR + Active Calories. If you are really serious about this it is recommended that you use some form of calorie tracker like MyFitnessPal. This will help you get a better understanding of how many calories you are consuming.
We like MyFitnessPal for weight management of any sort for a few reasons:
The caveat with MyFitnessPal is that it is going to give you an estimate of your BMR and Active calories burning. So if you are using it and not losing weight you may need to adjust your activity level.
Some other factors that can be helpful for nutrition are:
At the end of the day calories in vs calories out still wins but these factors can help fight off hunger craving and make you more full longer.
RULE #2: PERFORM RESISTANCE TRAINING 2 – 3 DAYS PER WEEK AT MINIMUM (4 – 5 DAYS WON’T HURT)
This one gets misconstrued A LOT. People often think they just need to do cardio to lose weight. I am not saying cardio is not helpful during your weight loss journey, but it is not your best tool for long term weight loss.
When you are following Rule #1 (calories in vs calories out) you will lose weight. Some of that weight will come in the form of fat and some will come in the form of muscle.
Our bodies are adaptable to pretty much any environment we put them in. Resistance training signals to our bodies that we need all the muscle that we have, so performing resistance training will help you hold on to muscle while you are in a caloric deficit.
While losing weight, a goal should be to hold on to as much muscle as possible. This helps us:
The higher our metabolic rate is, the easier it will be to lose weight for the long term. When thinking about resistance training, we can break weight loss down into two groups:
Group 1: those new to resistance training or with less than 6 months of progressive resistance training experience
Group 2: those that have been weight training for an extended period of time
f you are in Group 1, you are in luck! You will be able to improve your strength and build lean muscle while still losing weight. Talk about a win, win! This is because your body has a lot of room to grow and can make strength and muscle gains faster.
If you are in Group 2, this process will be a little more challenging and there is a good chance it will be difficult to improve your strength and grow new muscle while losing weight. You may need to lose weight at a slower pace, modify your resistance training program a little bit more, and do some more cardio.
If you are unsure how to perform resistance training or which resistance training program is right for you, we have a 3 Month Weight Loss Program on the FX Well app that would be a great place to start. If you are brand new to resistance training, the Learn the Basics Program on the FX Well app will be helpful.
You could also take a different route and try the Workout of The Day or the select a different Strength Training workout on the FX Well app. This is a great option if you like variety in your workouts.
Working with a trainer to help you outline a resistance training program is a great option as well that helps customize the program to your skill level and goals!
If you are not on the app yet visit our page to learn more or see a GR teammate during your next visit!
RULE # 3: DO CARDIO 1 – 3 TIMES A WEEKThis one is super simple. Doing cardio can help you balance out the Calories in Vs Calories out equation and help recover more quickly from exercise. Here we recommend 1 – 3 days of steady state cardio for at least 20 minutes and increasing the duration over your weight loss journey maxing out at about 40 – 45 minutes per session.
At the end of your resistance training workouts you can perform more anaerobic conditioning to help increase the amount of calories you burn in that workout. Examples of this would be completing a bout of cardiovascular exercise all out for 20 seconds and then resting for 40 seconds. You can repeat this anywhere between 4 – 12 times.
Another stellar form of conditioning during your weight loss journey is Metabolic Conditioning. This can be looked at as a string of full body movements tied together with minimal rest in between sets. These types of workouts will help burn more calories than a general conditioning workout and increase EPOC(excess post-exercise Oxygen Consumption), meaning you will be burning a high amount of calories post workout than normal!
RULE # 4: FOCUS ON HIGH QUALITY SLEEP AND WATER CONSUMPTIONOftentimes there are a lot of tricks, quick fixes and things influencers are trying to sell on the internet that we often overlook the basics of weight loss and well-being. Getting enough sleep and being properly hydrated are two of the best and easiest ways to help aid our weight loss journey.
Being well rested helps improve hormone regulation and gives us a better chance to fight off cravings. We have all been there before. How many times have you gotten 4 – 5 hours of sleep and ate an excessive amount of food first thing in the morning? Or hammered an entire bag of chips or tub of ice cream late night. Focusing on getting 7-9 hours of sleep per night can help you prevent mindless eating at night and lack of will-power during the day. The two really go hand in hand! When we are tired our willpower often decreases and when you are trying to lose weight you need as much willpower as humanly possible!
Good old H2O. Adam Sandler had one thing right in The Water Boy. Water is important! In terms of weight loss, being well hydrated helps in a few very specific ways:
WebMd recommends you drink 0.5 – 1 ounce of water per lb of body weight. You should be drinking closer to 1 ounce per lb of body weight if you are physically active and live in a hot climate. Another good way to tell if you are well hydrated is to look at your urine. If your urine is clear or slightly yellow there is a good chance you are well hydrated, according to WebMD.
RULE #5: SURROUND YOURSELF WITH A SUPPORT SYSTEM AND BE IN IT FOR THE LONG HAUL
Weight loss takes time and the more you have to lose the longer it will take. When you start your weight loss journey, be realistic! It is not recommended that you lose more than 2.5lbs per week and even that is going to be pretty high. This may be possible if you have a lot of weight to lose in the beginning but will likely taper out during your weight loss journey. MyFitnessPal is very helpful in helping you select how much weight you should lose per week. It is not recommended to eat less than 1200 calories per day for any adult.
Here are a couple tips to making this process enjoyable and maintaining motivation:
Each week of the weight loss challenge we will be sending out educational content similar to this that dives deeper into different topics of weight loss and how to be successful with it. This has been a tough year, so make your weight loss journey a little easier and let us help you with the Meltdown Challenge! Join us now!
The Baseball Warehouse and FX Performance Center announced today a new partnership in providing athletes with an array of sport-specific training programs available at TBW’s Forest Hill, Hunt Valley, and Owings Mills locations.
TBW and FX’s team of world-class trainers work directly with athletes to elevate their level of performance through customized strength and conditioning programs for athletes at all levels. Currently, TBW and FX are offering individual and team training program options; as well as their newly added Elite Athlete program, which utilizes unique performance evaluations and individualized training plans to prepare for the season and prevent potential sports-related injuries.
FX Studios, located in Hunt Valley, Maryland, is an industry leader in elite training, digital wellness, and fitness facility development and management. In addition to their Hunt Valley location, FX also manages the Under Performance Centers, located in downtown Baltimore and at Under Armour’s Global Headquarters. In June 2021, TBW announced the start of their partnership with FX Physical Therapy, who provides athletes with exclusive one-on-one treatment and rehabilitative medicine.
For more information, reach out to firstname.lastname@example.org or visit fxstudios.com/TBW to register for an upcoming session.
Walking is something that most of us do on a daily basis. It’s the way many of us get from Point A to Point B in short distances. In fact, walking is so low impact and accessible that you may not think it can have a high impact on your health. That’s a misconception that Taylor Kilgore, a certified personal trainer at Texas Health Fitness Center Willow Park, wishes didn’t exist because she’s seen first-hand how impactful a simple walk can be for someone’s overall wellbeing.
So we asked her for some pointers on how to make the most of a daily walk and how important getting up and moving is, even if it’s something as simple as walking.
Low-impact exercise, high-impact on health
Walking comes with many benefits. One is that it can help with immune function. People who walk at least 20 minutes a day, at least 5 days a week, have been shown to have 43% fewer sick days than those who exercised once a week or less. And in the case that they did get sick, it was for a shorter duration and their symptoms were milder.
“Walking five to six miles a week can even prevent arthritis from forming in the first place,” says Kilgore. “Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.”
Additionally, walking can benefit those who just recently underwent knee or hip surgery by promoting blood flow to the area and prevent scar tissue from building up.
Walking is an “every person’s” sport
The great thing about walking is that it transcends generations. Young children up to some of the oldest (and wisest) members in our community can participate and benefit. In fact, a regular walk can not only help your health now but help you maintain it in the future.
“A regular walk doesn’t just get seniors out of the home, it could help them stay at home, as well,” Kilgore says. “A study out of the University of Georgia in 2008 found that regular walking reduced elderly adults’ risk of developing a physical disability by 41%, helping them maintain their independence and age in place.”
Kilgore adds that walking is also a great way to get “back on the horse” if your physical activity has taken a decline since the pandemic shook up everyone’s routines.
“Set yourself up for success and start with a simple goal,” Kilgore says. “That can be as simple as taking a 5- or 10-minute walk during your lunch break. When your 5- or 10-minute walk becomes a habit, set a new goal, such as, ‘Now I’ll walk for 20 minutes after work.’ Soon you could be reaching for goals that once seemed impossible!”
Start off on the right foot
So how do you get started? While walking graciously requires very minimal equipment, Kilgore adds that arming yourself with high-quality gear will keep you walking longer.
“Choosing the right footwear is essential for comfort and to reduce the risk of injury,” she explains. “When choosing proper footwear, ensure that the shoe has exceptional shock absorption and is built to be durable and long-lasting. Another thing to keep in mind when looking for footwear is added grip in the rubber outsole. This aids in helping to prevent slips and falls.”
Warming up is just as pivotal as finding the right gear, as well. While you may not immediately assume you need to warm up for a walk, Kilgore says warming up not only prevents injury but helps increase blood and oxygen flow throughout your body and your muscles.
Aim to warm up for no less than 5- to 10 minutes, and your warmup should include a dynamic style of stretching. That means stretches that require consistent movement. For example, gently swinging your legs back and forth, rolling your shoulders forward and backward, moving your head side to side and in circles to stretch your neck, circling your ankles, and gently twisting your torso on each side — whatever helps you feel loosened up and ready for your walk.
Make the Time
If you’re setting out on a new walking routine, it’s always great to have a goal in mind but listen to your body, even if that means having to turn back to go home before you hit your goal. With time, you’ll reach that goal, but getting injured or straining yourself won’t help you get there any faster.
Begin where you are and worry less about how far you walked and more about how long you walked, then increase your time from there. How far you are able to go in the same span of time will increase as your endurance increases. For now, if a ten-minute walk gets your heart rate up, focus on making the most of those 10 minutes, and with some dedication and time, eventually those 10 minutes will get easier, and you’ll be ready to up your walk time.
Ramp Up the Intensity
There are many ways to challenge yourself when trying to up the intensity of your walk, whether you prefer to take your walk outdoors or on the treadmill.
“Pick a more challenging path, one with a few hills if you are comfortable,” says Kilgore. “Many trails have different paths you can choose from — some longer in miles and some a bit more challenging with slight hills.”
Another easy way to up the intensity is to involve weights. Grab a pair of light dumbbells and bring them on your walk. If you want to keep your hands free, you can also invest in a pair of ankle or wrist weights. For an even more intense workout, consider a weighted vest.
Take Time to Rest
You may not think a brisk walk requires rest, but anyone who’s ever spent a long day at a theme park knows even walking can tucker you out.
Just with any other type of exercise you should give your body time to rest and recover. Although walking has a low risk of injury you can still injure yourself if not resting when needed. Listen to your body if you start to feel aches and pains and take that day to rest. Try stretching instead or meditating.
Whether it’s a quick stroll around the neighborhood or a multi-mile caravan across your favorite trail, Kilgore says you can’t get the benefits of walking from sitting down.
“Get out and start walking! It can truly bring you so many benefits,” she says. “All you have to do is start!”