Thoughts on Local "Fitness Together" Owner's advice?
bcdg24
Posts: 35 Member
Last year I went to my local "Fitness Together" for twice weekly workouts. They did help me build muscle, but I was so tired after each workout that i had little energy to workout at anything else. Eventually I quit Fitness Together because it was too much: too much pressure, too intense of a workout, too tiring, and too time-consuming to recover. I also quit because i wasn't losing any weight, and i was eating a lot more to compensate for the intense workouts.
After I quit, I started tracking my food intake better and then doing workouts I wanted to do, and I was able to lose 10 more pounds.
Well, that same FT owner, Michael Watkins, will send out motivational/sales emails periodically. today he sent an email with a link to a post of 25 "Summer Slim Down Tips". I agree with most of them except 17 & 18. I agree that workouts should be effective, and one shouldn't waste time on slow cardio if they can get a better workout in less time. BUT, we have all learned at MFP that at the end of the day, losing weight is a numbers game.
So what do you think about his "tips"?
"1. You can never out exercise a bad diet. Start eating whole
foods and stay away from junk now (duh on the second part…
but the first part, remember that you can NEVER work off
a caramel frappucino with some cardio).
2. When eating out make sure you ask the waiter to fill up your
plate with two servings of veggies rather than the mandatory carb
that comes along with it. Double up on those greens and your waistline will thank you for it!
3. Always write down goals for yourself. Don’t type them. Then tape them to the bathroom mirror so you see them first thing in the morning and the last thing before your head hits the pillow!
4. Make sure those goals are so out of this world that everyone
will be looking at you like you are crazy. Shoot for the stars
and you’ll end up in the clouds. It’s so cliche but true. One of my new favorite quotes, keep this in mind because it’s so cool, reads: “Don’t tell me the sky’s the limit when there are footprints on the moon!”
5. Take a before picture of yourself. Front, side and back. And post it up next to your goals on your bathroom mirror! Just a daily reminder of where you’re never going back to!
6. Front load your carbs in the beginning of the day. On workout
days you can have more than normal carbs. Non workout days I
would really watch it especially at night… and NO WHITE CARBS! Stick to the whole grains, sweet potatoes, brown rice and other “better carbs.”
7. Drink water. And more water. And then more water! A dehydrated body will not lose fat. 1.5 Liters a day for the ladies.
8. To burn the most fat in the least amount of time, 99% of the
time do full body circuit training workouts with little to no
rest in between. Don’t sacrifice form for more reps, but keep your weights challenging and push yourself outside of your comfort zone!
9. Don’t take fat loss advice from someone that doesn’t look like
they practice what they preach.
10. You will end up living up to the expectations of everyone
else around you. Put yourself in the company of people who
have achieved what you already want to achieve.
11. There is no one perfect fat loss program. Find a program that is not only result driven, but is something you enjoy doing! If you dread it, you’ll quit it!
12. There are only a few fat loss principles.
13. If you screw up (which you will eventually do) don’t beat
yourself up for slipping up. Focus on the solution rather than
the problem. Fix it, learn from it, and move on!
14. Thoughts equal things. Focus on what you want ie. Flat
stomach, toned thighs etc.. rather than what you don’t want ie.
“I don’t want to get fat”, “I don’t want to eat badly” etc..
15. Always aim for the “Afterburn effect”. Afterburn happens
when you end a day of exercise but an hour later you are
still sweating from the workout. This is your metabolism on
FIRE. This is done through different forms of circuit training,
tabata training, etc.
16. Buy clothing that is a size or two down from what you
normally wear. Make it your goal to fit into that piece of
clothing in two months.
17. Fitness classes (Step classes, fake weight classes, tae-bo,
Zumba classes, etc…) are fun but ineffective at helping you
burn fat and achieve the body you want to achieve. Avoid them at
all costs (it’s a waste of time, unless you’re in it to mingle with other
people).
18. Yoga is awesome for developing an injury resistant body
but horrible for fat loss. An average yoga class burns 130
calories. Sweeping your floor burns 130 calories.
19. Doing exercise with a friend is the best way to stick to a
workout program. Train with a group, find a workout buddy, or hire a trainer, but have someone there to call you out when they need to but who’s also there to give you props when you deserve them!
20. If you do exercise with a friend, make sure they are AS
SERIOUS AS YOU ARE in terms of achieving your goals. (See Tip #10)
21. PLEEEEAAASSSEEE! Don’t do long boring cardio. Do interval
training. Google it.
22. Adopt a long term mindset when trying to achieve a goal.
Nothing happens overnight. We live in an instant gratification
society where we want things done FAST. Tip: Accuracy is speed.
23. Stop rationalizing. We rationalize and lie to ourselves to
soften the blow. We gotta be radically honest with ourselves and
push for the solution.
24. Stay outside of your comfort zone as much as you can. Doing
uncomfortable things will result in more confidence, more growth
as a human being and more skills.
25. Intensity EQUALS results.
Just focus on your goals, persevere and you’ll get to where you
need to be in no time."
After I quit, I started tracking my food intake better and then doing workouts I wanted to do, and I was able to lose 10 more pounds.
Well, that same FT owner, Michael Watkins, will send out motivational/sales emails periodically. today he sent an email with a link to a post of 25 "Summer Slim Down Tips". I agree with most of them except 17 & 18. I agree that workouts should be effective, and one shouldn't waste time on slow cardio if they can get a better workout in less time. BUT, we have all learned at MFP that at the end of the day, losing weight is a numbers game.
So what do you think about his "tips"?
"1. You can never out exercise a bad diet. Start eating whole
foods and stay away from junk now (duh on the second part…
but the first part, remember that you can NEVER work off
a caramel frappucino with some cardio).
2. When eating out make sure you ask the waiter to fill up your
plate with two servings of veggies rather than the mandatory carb
that comes along with it. Double up on those greens and your waistline will thank you for it!
3. Always write down goals for yourself. Don’t type them. Then tape them to the bathroom mirror so you see them first thing in the morning and the last thing before your head hits the pillow!
4. Make sure those goals are so out of this world that everyone
will be looking at you like you are crazy. Shoot for the stars
and you’ll end up in the clouds. It’s so cliche but true. One of my new favorite quotes, keep this in mind because it’s so cool, reads: “Don’t tell me the sky’s the limit when there are footprints on the moon!”
5. Take a before picture of yourself. Front, side and back. And post it up next to your goals on your bathroom mirror! Just a daily reminder of where you’re never going back to!
6. Front load your carbs in the beginning of the day. On workout
days you can have more than normal carbs. Non workout days I
would really watch it especially at night… and NO WHITE CARBS! Stick to the whole grains, sweet potatoes, brown rice and other “better carbs.”
7. Drink water. And more water. And then more water! A dehydrated body will not lose fat. 1.5 Liters a day for the ladies.
8. To burn the most fat in the least amount of time, 99% of the
time do full body circuit training workouts with little to no
rest in between. Don’t sacrifice form for more reps, but keep your weights challenging and push yourself outside of your comfort zone!
9. Don’t take fat loss advice from someone that doesn’t look like
they practice what they preach.
10. You will end up living up to the expectations of everyone
else around you. Put yourself in the company of people who
have achieved what you already want to achieve.
11. There is no one perfect fat loss program. Find a program that is not only result driven, but is something you enjoy doing! If you dread it, you’ll quit it!
12. There are only a few fat loss principles.
13. If you screw up (which you will eventually do) don’t beat
yourself up for slipping up. Focus on the solution rather than
the problem. Fix it, learn from it, and move on!
14. Thoughts equal things. Focus on what you want ie. Flat
stomach, toned thighs etc.. rather than what you don’t want ie.
“I don’t want to get fat”, “I don’t want to eat badly” etc..
15. Always aim for the “Afterburn effect”. Afterburn happens
when you end a day of exercise but an hour later you are
still sweating from the workout. This is your metabolism on
FIRE. This is done through different forms of circuit training,
tabata training, etc.
16. Buy clothing that is a size or two down from what you
normally wear. Make it your goal to fit into that piece of
clothing in two months.
17. Fitness classes (Step classes, fake weight classes, tae-bo,
Zumba classes, etc…) are fun but ineffective at helping you
burn fat and achieve the body you want to achieve. Avoid them at
all costs (it’s a waste of time, unless you’re in it to mingle with other
people).
18. Yoga is awesome for developing an injury resistant body
but horrible for fat loss. An average yoga class burns 130
calories. Sweeping your floor burns 130 calories.
19. Doing exercise with a friend is the best way to stick to a
workout program. Train with a group, find a workout buddy, or hire a trainer, but have someone there to call you out when they need to but who’s also there to give you props when you deserve them!
20. If you do exercise with a friend, make sure they are AS
SERIOUS AS YOU ARE in terms of achieving your goals. (See Tip #10)
21. PLEEEEAAASSSEEE! Don’t do long boring cardio. Do interval
training. Google it.
22. Adopt a long term mindset when trying to achieve a goal.
Nothing happens overnight. We live in an instant gratification
society where we want things done FAST. Tip: Accuracy is speed.
23. Stop rationalizing. We rationalize and lie to ourselves to
soften the blow. We gotta be radically honest with ourselves and
push for the solution.
24. Stay outside of your comfort zone as much as you can. Doing
uncomfortable things will result in more confidence, more growth
as a human being and more skills.
25. Intensity EQUALS results.
Just focus on your goals, persevere and you’ll get to where you
need to be in no time."
0
Replies
-
18. Yoga is awesome for developing an injury resistant body
but horrible for fat loss. An average yoga class burns 130
calories. Sweeping your floor burns 130 calories.
I do happen to agree with this one. *Most* types of yoga will not give the calorie burn needed to lose fat, but they DO make you much more flexible and resistant to injury if done regularly. Yoga needs to be just another part of a balanced fitness regimen.0
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