Can't loose weight.....top five why's

The Weather : research shows we eat more in cold weather
The fix: eat broth based soups before meals

Your Job: eating at your desk/computer
The Fix: move to a different location for lunch

Lack of ZZZ's: Getting less than 7 hours of sleep at night
The Fix: add more protein and fibre to diet, avoid simple carbs, aim for 8 hours sleep

Your Period: Estrogen cycles
The Fix:  add more dairy one week prior to your period

TV: Eating in front of it
The Fix: eat an apple, drink green tea, portion control

Check out the full article in Woman's Health

Mindful Eating

The Body Force Workout

This is the class I did with you at WECA on Friday Nov 15.  Enjoy, no equipment required.  The class is a slow steady pace focused on Form.  Slow burn so you get metabolic conditioning.

UPPER BODY

Wide Pyramid Push up, knees, full                        16, 8, 4 , 8, 16

DeadBug Push                                                 2 sets 16/side

Tricep Pike Pushup                                                16 at a 2/2 count

Plank Intervals                                                hold 15, rest 5, repeat 3x's

Plank with single arm rear Delt Fly               8 reps / arms – square hips

Lift bum from an L-sit position                     (hold 30 secs)   

Bicycle crunch  

                                                         

Repeat upper body circuit 3 times

LOWER BODY                                  one minute intervals

Overhead Squats

Curtsy Lunge to single Leg squat (R)

Curtsy Lunge to single leg Squat (L)

Rest 1 minute

Narrow Squat                                     Carpet Wrinkle – push feet outward fire glut/ham

Lateral Lunge (R)

Lateral Lunge (L)

Rest 1 minute

Repeat lower body circuit 3 times

BIG FINISH

LEG MATRIX x 1                              20 body weight squats

                                                            20 alternating lunges

                                                            20 Alternating Jump lunges

                                                            20 jump squat

The Physics of FAT loss

Here is a great article by Brett Klika on losing Fat why and why not!!

One needs to create dynamics in our diet and exercise program.
One needs to create a new demand on your metabolism in order to stoke the fat and weight loss fire.

Summary of the best tips

Nutrition

1.  Increase your protein intake.
2. Decrease your carbohydrate intake.
3. If you don’t eat carbohydrates, include quality carbohydrates before and after exercise, and before bed.  “Cycle” your carbohydrate days from “low” to “moderate” and even a “high” (the result will surprise you!) (Carb cycling/backloading)
4. If you eat low fat, get a couple of whole eggs, avocados, and nuts into your diet in place of bread, cereal, crackers, or other wheat snacks.
5. Increase the number of times you eat.  Go for 5 or more small meals.
6. If you eat frequent small meals, try going 16 hours after dinner before you eat again.  Give yourself an 8 hour “feeding window” after that. Only eat during those hours.(Intermittent fasting)
7. Eat only unprocessed food.
8. Try drinking a gallon of water per day.
9. Include a vegetable with every meal.
10. Weigh your food for 1 week.  While I’m not a huge proponent of calorie counting, if you have no idea the energy content of the food you eat, it’s difficult to change your fuel utilization situation.

Exercise

1. Cut your rest time during your workouts.
2. Increase your rest time to allow for heavier lifts or higher heart rate intervals.
3. Focus on increasing the weight you lift across the board.  Know your current numbers and have a goal for higher ones.
4. Increase the number of repetitions you do per set to create more lean muscle.
5. Decrease the number of repetitions and increase the weight you do per set to create greater strength.
6. Increase your speed during cardiovascular intervals.
7. Add a long/slow cardio day to your cardiovascular program.
8. If you go to a “class” make sure you have a criteria by which you can judge improvement.  Amount of weight lifted, speed attained, etc.  Don’t get lost in the hype.
9. Try a new workout program
10. If you work out every day, cut your workout days to 5.  Work out harder, rest better.

Thanks to Brett Klika for the info.  Check out the full article

physics of FAT loss