January 2 2019

Class at 5PM and 6PM Today 

Conditioning:

3 Rounds for Time of:

50 Airsquats

25 DB Hang Clean and Jerks 35/20

15 Burpees

How Fast Can you go?

Core Strength:

3 Supersets of:

25 Medball Situps

15 Situps

50 Ft Front rack carry 53/35

50 Ft Overhead carry 53/35

*Rest 2 Minutes between sets

Weigh Ins start Friday 

 Weight Loss challenge is here, what should you be doing:

When it comes to gaining or losing weight, in all reality it comes down to one thing, your calorie intake.  If you are gaining weight you are consistently taking in more calories than you are burning and if you are losing weight then you are consistently burning more calories than you are taking in, that’s it, industries are built and getting rich on making you believe there’s more to it but there isn’t.  Absolutely the quality of food and the balance of macronutrients will effect how you feel, perform, sleep and many other things but when it comes to your weight it’s just about quantity.  Ideally you would like to figure out what calorie amount is right for YOU to maintain a healthy weight and this is an individual thing based mostly off of your activity level, everybody’s different and the only way to figure it out is to keep track and measure your results.  Before we start this challenge I want everyone to understand that realistically the healthiest “Diet” is one that allows you to maintain your ideal body weight and not store fat.  There really is no “healthy” way to gain or lose weight because in order to do either one you have to take in less or more calories than your body needs.  People set out to gain and lose weight for all types of reasons but before they do it, they should understand that by doing so they are temporarily sacrificing their health for it.  Please keep in mind before you look at this the wrong way, if you have been gaining weight year after year, you are already partaking in this unhealthy way of dieting so skewing it the opposite way for the opposite result for a short period of time should not be confused as a bad thing.  As I said before, the best diet is one that allows you to maintain your ideal bodyweight but if you are not at your ideal bodyweight because of excess fat than the next healthiest diet is one that leaves you in a calorie deficit until you hit your ideal bodyweight.  This is also an individual thing, we are all built differently but none of us should be walking around with upwards of 30% and more body fat.  Realistically, if you are a male with over 25% body fat or a female over 30% body fat I would say you absolutely should be eating less calories than you are right now and to take it even further, if you are looking to consider yourself a fit or athletic individual striving to live a long and healthy life you should really be aiming for about 10% less on both of those numbers.  Now that we got that out of the way the next question is where do you start.  This is no different than anything else I’ve ever told you so I’ll break it down as simple as I can:

Meals should be eaten every 3-5 hours

Men should be eating 4-5 Meals per day

Women should be eating 3-4 Meals per day 

ALL Meals should look like this:

About a fist size of dead animal

About a fist size of Carbohydrate (Fruit,whole grain rice, oats, potatoes, beans etc)

About a thumb size of good fat, (Nuts, oils, avacodo, cheese) 

About two fists of Greens (Broccoli, spinach, asparagus, lettuce)

FEW RULES OF THUMB: 

* If the eggs have yokes these count as your fat for the meal

* If you’re cooking in oil this counts as your fat for the meal

* If your meat is less than 90% lean (Including chicken with skin and restaurant meat) this counts as your fat for the meal

* If you’re drinking Whole Milk this counts as your CARB and Fat for the meal

Use this as your starting point, if you are not losing weight at the 2 week mark all we have to do is evenly decrease the quantity at each meal.  These ratios and food types should give you everything your body needs to remain feeling good so I’ll answer your question before you ask, no you don’t need to be eating anything between meals.  Stay consistent and keep in mind you’ll be eating again in 3-5 hours so there’s no need to eat a “snack” in the middle.  Also be careful of beverages, drink water.  A lot of those drinks that you have at each meal or are just carrying around are just adding to your calories, this includes your coffee that you’re filling with sugar throughout the day, drink it black or just skip it, it’s just a crutch anyway, you’ll be fine.  What I don’t want people doing is completely starving themselves and in turn having the opposite effect happen or leaving them far too weak to live their daily life.  The whole point of any diet should be finding what works and more importantly what can be sustained, that’s why crash diets and fad diets don’t work because they are temporary things and as soon as you start going back to eating all the foods that were prohibited by the diet the weight comes back on.  This is a sustainable diet because these are the foods we are intended to be eating; these are real foods and all you need.  I’m sure you can do this, give it time and it will all become routine, stick to it and the routine becomes your lifestyle.  Good luck..