So, you're ready to take on your 2018 fitness goals.
We are excited to be a part of it and wish you the very best!
Over the years we have had the privilege of working with hundreds of motivated and inspiring women and men through our Women's Beginners and Adult Group Training Programs.
The incredible success of our members lie in the simplicity of our programs.
These programs are based on creating small, incremental daily improvements all done in a very supportive and motivating environment.
Today there is an overload of fitness and health information via the internet, magazines and products.
Most of these "health products" prey on the fact that there is so much confusion and anxiety when it comes to improving your health.
At DSC, we are here to help!
Let's get started with the top 6 fat-loss mistakes to avoid this year!
#1 Thinking cardio is the only way to lose weight
One of the biggest things I hear new members say is that they need more cardio.
This is one of the biggest misconceptions when it comes to losing weight and improving your fitness.
The proof is in the pudding with the numerous success stories at DSC and countless exercise research....
The combination of strength training and cardio beats cardio training alone if you're looking to lose weight, gain muscle, and look and feel better.
On top of that, too much cardio has been shown to:
- Increase your risk of overuse injuries and joint pain
- Decrease muscle mass and strength
- Increase fat-promoting stress hormones
This brings us to our next mistake...
#2 Not focusing on getting stronger
A major aspect of your training for fat-loss should be made up of strength training.
We would even go as far to say that building strength is more important for long-term fat loss than cardio.
Improving your strength using a variety of compound exercises (like squats and push-ups) and circuits not only build more muscle than cardio but can burn more calories during your workouts.
Quick fact -- the more muscle you have, the more calories you burn at rest.
It also has an effect on almost every other area of your life and workouts -- both mentally and physically.
Strength training allows you to:
- Improve muscle mass
- Burn fat
- Increase bone density
- Increase flexibility
- Boost confidence
- Decrease your risk of injury
- Elevate your metabolism, even hours after workouts
In addition to all the benefits listed above, the stronger you are, the better your overall fitness will be.
Strength allows you to complete more advanced exercises, at a faster pace, leading to big fat-loss results.
The bulk of your strength training exercises should be made up of compound, bang-for-your-buck exercises like squats, lunges, deadlifts, rows, push-ups and planks.
#3 Going from 0 to 100
It's easy to get excited when embarking on your fitness journey to lose weight and feel your best.
And you should be excited!
At Dynamic, we are a big fan of whats known as the minimal dose effect (MDE).
This refers to the smallest amount of exercise needed to improve your fitness.
In other words, if you are beginning a new exercise routine, start by committing to a couple days a week vs. 5 or 6.
If you are working to improve your nutrition, start by changing one habit like eating breakfast everyday vs. overhauling your entire diet.
This will lead to steady, long-term fat-loss which is the best and most sustainable way to lose weight.
By starting small you are less likely to plateau, burn out, quit, or get injured.
#4 Not appreciating pre and post workout nutrition
Improving what you eat around your workouts might be the most overlooked, yet most beneficial ways to improve your workouts and ultimately, your results.
I often ask our members what they ate before class or what they are going to eat after.
I unfortunately often get a response of, "nothing".
There seems to be a fear that eating before will make them sick and eating after or too late will make them gain weight.
Eating before your workout will give you the energy needed to push harder, fatigue less quickly and help you lose fat.
Eating the right foods after your workout will help you recover for your training session and help build muscle.
Getting your workout nutrition right will also help you:
- Increase energy
- Build strength
- Boost performance and delay fatigue
- Stay mentally focused and motivated
- Decrease soreness
Click HERE to learn more about what and when to eat before your workout
Click HERE to learn more about what and when to eat after your workout.
#5 Going at it alone
Did you know 80-90% of people who make fitness New Years Resolutions quit within the first 6-weeks.
Where is the disconnect?
The #1 reason why people fail within their first 6-weeks is lack of support.
Losing fat and improving your fitness is all but easy.
It can be tough to get yourself consistently motivated to workout.
Knowing what and when to eat can be frustrating and confusing.
All of this can become extremely overwhelming and as soon as we hit the slightest road block we pack it in and tell ourselves we'll try again in a few months.
The key to keeping you on track and consistent is to simply surround yourself with those who support you and your goals.
This support system is the true foundation of Dynamic Strength and Conditioning.
There is something very special about our group training sessions.
The key word there is "group".
There is something very empowering and motivating about exercising alongside people with similar goals.
It holds you accountable and keeps you on track.
It pushes you out of your comfort zone and gets you to exercise harder than if you were on your own.
Combine this with the exercise and nutrition expertise from our coaches and you have a recipe for long-term success!
#6 Trying fad diets & quick fixes
One thing we work hard to teach our members is that improving your health and fitness is not a specific destination, but a journey.
I tell them to think of the ultimate goal of a lifetime of fitness. Therefore it ebbs and flows.
It doesn't happen over night.
Rather, it's a lifestyle.
This is exactly why quick fixes, fad diets and detoxes do not work.
You may lose weight initially, but what happens next?
They mainly work out of the gate because of a huge restriction in calories, but we end up putting the weight back on right after.
And the research agrees.
A group of UCLA researchers analyzed 31 long-term diet studies. Participants on these various diets stayed on them for 2 to 5 years.
Some people lost weight in the beginning, but only 5-10% of their body-weight.
The result? The majority of people regained all of their weight, plus some.
The health benefits of dieting like decreasing blood pressure and disease risk? None.
In fact, researchers believe they would have been better off not dieting at all from the stress of losing weight and putting it back on. The yo-yo effect of dieting actually can increase our risk of disease.
Other research has shown that only 10% of strict dieters keep the weight off.
This is due to the fact that they are not sustainable. They are restrictive, overwhelming and fail to teach us how to incorporate them into a well-balanced, healthy lifestyle.
When it comes to fat-loss start thinking longterm.
This is the basis of our Nutrition Coaching Program here at DSC.
Instead of a shortcut, our program takes a life-long approach to educating our members leading to lasting results.
We arm them with the right habits and knowledge so when they leave the program, they have the skills and tools to make their own choices and keep progressing towards their goals.