Julie is a certified AFAA personal trainer, ACE group fitness instructor, and Mad Dogg spin instructor. She is a personal trainer at the Plex and teaches group classes Fit Over 40, X-Fit, Chiseled, and Total Body Spin. She has also taught the Plex’s edition of The Biggest Loser.
You’ve been going to the Plex all year. You’re conscious about what you eat. But no matter what you do, you still can’t manage to lose those last seven pounds you’ve been killing to shed! What are you doing wrong? Perhaps many things! But don’t worry, that’s a good thing! Because read on, and you’ll solve your weight-loss dilemmas with quick fixes that will have you dropping pounds right in time for spring break.
First off, let’s start with the weight-loss basics: it’s all about calories in, calories out.
According to the AFAA, the Aerobics and Fitness Association of America, the average person should aim to consume 400 to 500 less calories a day in order to lose around two pounds a week (a healthy, sustainable goal). To calculate your calorie intake, a good estimate is adding a zero to your body weight. Then subtract those 400 or 500 calories. So say you weight 160 lbs. You should then be consuming around 1,600 calories a day. Thus, to lose weight you should only be consuming 1,100 or 1,200 calories a day. 1,200 is nothing, right?! Right! That is why you need to exercise! Simply cutting the calories is not only extremely hard, but it’s not going to be enough to support your body with the vitamins and nutrients it needs to funtion properly. The exercise will burn calories, allowing you to eat enough while still losing weight. In addition to the calorie burning, exercise is central to the equation for living a long, healthy, happy life.
Be aware, however, that if you have a high level of activity, you are able to consume more calories. Never starve yourself! If you’re calorie counting, reach your max number, and still feel super hungry… eat! It’s all about listening to your body. Let’s not make ourselves crazy, here. Healthy living is all about moderation, no extreme fad diets are ever needed.
Ok. Let’s get into those problems you may be facing:
1. The problem: I’m on the elliptical 30 minutes a day, but still am not losing weight! Easy. Your intensity is not high enough! Although you may be hitting that elliptical and doing some abs five days a week, this is not going to effectively help you shred fat and build that nice lean muscle that will leave you looking toned. Cardio is very important in weight loss, and you should shoot for 20 to 30 minutes of cardio, but the key here is interval training.
The solution: Try going on the treadmill and doing a 2-minute warm up at around 6 mph. Then do 30 second intervals of all out sprints (I’m talking around 9 mph) with 45 seconds of recovery. End with a few minutes of walking.
The benefits: Doing this for a mile will burn around 100 calories. Its benefits are fabulous: the high intensity intervals with the recovery periods give your metabolism fantastic bursts that will leave you burning calories and fat long past your workout. In fact, I can just be walking around the Plex getting water after a sprint workout and will burn about 20 extra calories in a few minutes after one of these workouts (I can tell because of my heart rate monitor that tracks my calories)!
2. The problem: I’m losing weight but still look flabby! Where’s my definition? You’re probably not lifting! Hey, don’t skip this part. I know girls don’t like to lift, but it’s so important, so hang in here with me, please! Once you do that good cardio section, hit the weights. Lifting burns more fat than cardio workouts, and will build lean muscle. You want to build this lean muscle in the place of that old fat! Then your body will look tight and toned. You might lose a pound on the elliptical, but you’re never going to build muscle on one.
The solution: If you’re problem is that you don’t know HOW to lift, check out classes like TBC, Chiseled, X-Fit or BC-X. These classes will not only teach you how strength train, but the instructors are fabulous (haha, ok so maybe I teach two of the classes…) and they will also provide you with those cardio intervals I touched on earlier to leave you burning those extra calories and fat long after the workout. Also check out the personal training packages or the small group training packages. Having someone who knows the science behind the workout will help you see great results.
The benefits: Lean muscle, less fat, and strength that will help you fight diseases like Osteoporosis! Oh, and don’t even get me started on my lecture on getting a good butt! (Anyone can have one… all it takes is squats and lunges!) Did I mention you’ll keep burning calories?
3. The problem: I AM only consuming 1,200 calories a day, and I’m STILL not losing! You’re probably relying too much on the calorie counters on the machines. Now this has to do largely with fitness level, as the more active you are, the less calories you will burn doing cardio due to your body’s high level of efficiency, but this concept applies to all. The calorie counters on the machines OVERESTIMATE the number of calories you burn! For example, when I’m on the stair master for 24 minutes (fat burner setting, level 17) it says I burn 400 cals. My heart rate monitor, however, which knows my body weight, height, fitness level, and heart rate, tells me I only burn about 175.
The solution: Invest in a heart rate monitor that records the amount of calories you’re actually burning, or just add 10 more minutes onto your routine! That’s three extra songs… you can do it!
The benefits: You will be right on track and know exactly what you’re burning so that you can follow your exercise plan accordingly.
4. The problem: I go to Pilates and do sit-ups, but don’t have that six-pack!
The solution: Cardio and diet! You know that saying that abs are made in the kitchen? It’s true. You can do however many bicycles or sit-ups as humanly possible, but if you’re eating fatty foods you won’t be able to see your strong core! You need to trim the fat and then your beautifully strong abs will appear. Keep in mind, too, that all workouts are core workouts, and some of the best core workouts are those done in Boy Land! (I’m talking hand cleans, toes-to-bar, overhead squats…) Don’t know what those are? Check out the personal training/small group training packages!
The benefits: Sticking to a healthy diet will help you see the benefits of the workouts you do in the gym. And your heart will love you, your arteries, blood pressure, and cholesterol, too… Another easy and HIGHLY beneficical solution is to cut down your drinking habits. Try snipping out a night of alcohol intake – or at least limit it to one drink, and it will do wonders! Think about it, you could easily cut around 1,000 calories in ONE night simply from not drinking! Chances are, when you go out on the weekends, you’re counteracting all that hard work you did at the Plex during the week.
5. The problem: I do CRAZY intense workouts all the time, but see no effects! You’re overtraining. Is this possible?! YES! If you hit X-Fit, BC-X, and four spin classes a week, you’re probably getting TOO much exercise! Your body NEEDS rest to repair the muscle tares that result from workouts (they’re good, don’t worry). In fact, it is during your rest days that your body really builds that nice lean muscle.
The solution: Give yourself at least one full rest day a week. Maybe a second rest day can be a light day with an easier yoga class. You should also be sure to alternate the days you stress certain muscle groups. For instance, one day I’ll do my lower body, and be sure that the next day I work my upper body. This allows my legs to get a break and have recovery while I still get to workout.
The benefits: You won’t be overtraining! Your body will be able to fully heal, you’ll see more results, and you’ll get all the benefits of an active lifestyle rather than the symptoms of overtraining (getting sick, reverse exercise effects, injury, etc.).
6. The problem: You don’t realize what you’re eating. You think you’re eating healthy… but you’re so not! What do I mean? Ok, you get the chicken salad on whole wheat bread at Hillside. Want to know the calories in this
plate? 1,000! AND 40 grams of FAT! That breakfast panini? 972 calories, 35 grams of fat. You love the Caesar salad from Eagles Nest? Ok… but it’s 908 calories with 39 grams of fat. Get my point?
The Solution: Know what you’re eating. All menus and nutrition information are provided online. Click on the apple, and check out what is ACTUALLY going into your body.
The Benefits: You’ll be more conscious with what you eat and will get the results you want without unknowingly eating an 1,000 calorie SALAD! Not to mention your arteries will love you… and your cholesterol… and your blood pressure… sound familiar?
7. The Problem: I can’t get motivated… working out just seems like a chore!
The Solution: This solution is my favorite one. It’s time you realize that your workout is much, MUCH more about getting a bikini bod. It’s about living a healthy present so that you will have a strong future. If you’ve ever been to my Total Body Spin class, you know what I’m about to say… we’re LUCKY to be able to workout! Whenever I exercise, I remind myself why I’m doing what I’m doing. But even more, I think about those who physically can’t workout, and I do it for them. For instance, every time I hop on a bike or start a CrossFit workout, I think about my friend who was killed in a ski accident last year. Every workout, I do for her. Every time I want to quit, or slack, she’s there to give me that extra push to finish strong. We all have someone in our lives we can dedicate our workouts to, so take a moment and reflect on your own story. Trust me, they will be there with you for every bead of sweat that hits the floor, cheering you on.
The Benefits: Simply stated: a healthy relationship with the gym, your body, and yourself.
Any questions? Comment below or e-mail JulianneWojno@hercampus.com. If you ever see me at the Plex, or any trainer for that matter, say hi! We’re happy to help with anything you need.
Photo Sources:
http://blog.mysanantonio.com/caseymiller/2011/01/exercise-what-does-that…