The following are seven key things I see with clients at Edge Fitness, and how to overcome them. Everyone deserves results, but not everyone is on the right track or putting in the right kind of effort.
#1—GO GO GO! Is dead. STOP GO STOP GO is all the rage.
If you can go go go! chances are good you’re not going hard enough. Look at world class sprinters…they are exerting nearly 100% energy and effort for 10 seconds to 50 seconds. After that, they need to REST.
And they’re all lean and muscular and fit. Aerobic classes where all you do is move at 50% effort the whole time are not superior for losing fat, and now we know that.
So then why are you trying to make all your workouts GO GO GO workouts?
Instead, go hard, then rest. The clients who get the best results in Edge are working smart and hard….then resting and repeating.
#2— You have to lift heavier.
This one is kind of simple. What burns more calories, swinging a 25lb kettlebell or a 50lb kettlebell swing?
Of course you need to have good form, and of course you need to do 30b before 35lb, and so on.
And who will swing 50lbs easier? The client who deadlifts a 70lb kettlebell, or a 175lb barbell?
Over the next few weeks, months, and years, strive to get stronger in each lift. It won’t always happen, but make the honest effort and you’ll be amazed at how your body looks.
#3—Eat More Protein.
There is no easier way to get lean and maintain your hard earned training gains then eating enough protein. I suggest somewhere between .7 and 1 x your bodyweight.
So if you weigh 200lbs, anywhere from 140 grams to 200 grams of protein each day.
Oh, and protein doesn’t make you bulky. It spares muscle while you’re dieting.
#4—Get used to eating less carbs
It doesn’t matter if you’re eating healthy, at some point you’re going to have to cut carbs in order to get leaner. That doesn’t mean cutting them out all the way, but you need to lower the carb count. If your idea of healthy eating is granola bars, oatmeal and bananas for breakfast, and brown rice for dinner, you are not going to get very lean.
Opt for protein, fats, and some carbs around your workouts.
I am shocked at how many clients don’t realize this, but you should be doing something active everyday. You don’t need to workout 7 days a week, but you should be moving outside of walking from your car to your desk and back again.
A 30-60 minute walk, a pickup sport game, taking your dog on a walk…any of these things will work well.
#6—Make sure your dog isn’t fat
Okay, so this one isn’t really a real tip. Sort of. Fat people don’t have skinny dogs. They give their dogs the same crappy habits you have. So, if you’re leaning out on a diet, check your dog out…is he skinny? Fat? Losing weight? These will give you insight as to your habits and help you get lean for the long haul.
#7—Take “leaning out/losing fat” breaks
So many people learn to lose weight but never learn to stop losing weight. This is problematic for two main reasons.
The first is that you’ll probably plateau anyway at some point. This isn’t a bad thing, and it happens when you are dieting really hard for 10-16 weeks. Learning what to do when this happens is valuable and critical to your long term success. If you’re into keeping the weight you lost, off, that is.
We often have our members maintain their weight for 3-4 weeks before dieting again so that they “learn” what maintaining their new bodyweight feels like.
The second is that maintaining your weight is easier because you can eat more, if you do it right. And everyone’s goal should be to maintain their new weight once they hit it.
Which you can, as long as you follow these tips.