I love weight loss competitions because it keeps us motivated and accountable. In the past when I dieted and tried to keep it a secret I was doomed to fail, but when I was confident and told my friends about my weight loss plans I was much more likely to stay on track and succeed. Well a weight loss challenge is just like that, you are proclaiming your desire to many and once you start there's no looking back. You need to see it through. Most of us are very competitive people, and once you begin you really want to win, and the desire to be the champ will keep you motivated. Which leads to the best part about these challenges, everyone loses weight, therefore everyone is a winner.
SPIKE84 is running a weight loss challenge at Anytime Fitness in Elk River & Rogers, and it has me pumped. After the first weigh-in we had 9 of the 14 contestants lose 9+ pounds and one guy lost an amazing 22lbs in just 28 days! This is the third such challenge I have overseen and this one is our most competitive.
Here's several tips that will give you an edge in your weight loss challenge.
- Prior to your first weigh-in, have a couple of spike days. You will gain a few extra pounds of water from glycogen storage to give you a higher starting number, and also get your metabolism cooking at the start.
- Log everything! The competitors who win, log their food, log their workouts, and log their moods. The data you collect will help you when you need it, and knowing your calorie goals will keep you honest.
- Follow a plan, this year our competitors are using SPIKE84, and simply having a plan to follow is helping everyone stay on track and move forward with confidence.
- Don't be afraid of lifting weights. it's difficult to actually add pounds of muscle while losing weight, and the boost of fat burning through weight training is important.
- Don't worry if you see someone jumps out to a huge lead, neither of our past winners were the top losers in the first month. It's how you finish that really matters.
- Drink plenty of water in the week leading up to your weigh-ins, this will help you lose extra water weight.
- Avoid carbs 24 hours prior to weigh-ins to burn up glycogen and flush out water weight.
- I've known of some who spend 20-30 minutes in a sauna right before weigh-in to drop water weight.
I have many more weight-loss tips in other blog posts, but I wanted these to be specific to a weight-loss competition. When your dealing with pounds, water weight is a big factor.
Good luck, and you have nothing to lose but weight
Drink plenty of water in the week leading up to your weigh-ins, this will help you lose extra water weight. www.insanitydietplan.net/insanity-nutrition-guideReplyDelete
3 Best Bodyweight Exercises for At Home WorkoutsDelete
Here are 3 kick-butt bodyweight exercises you can do to burn fat,
stay energized, and avoid overeating.
Bodyweight exercises help you burn fat shockingly fast, without any
1) Any Single-Leg Exercise
The pistol (single-leg squat to the floor) is the most advanced
1-leg exercise. But you can also do assisted single-leg squats with
a band, or onto a bench, or even with a Stability Ball between your
back and the wall.
If you aren't ready for single-leg squats, you can use Bulgarian
Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
hip bridges if you are a beginner.
2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet.
And in this position, you can still use a close-grip to fatigue
your triceps, a "piked-hip position" to build your shoulders, or
even the Spiderman leg motion to work on your abs.
3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let
your chest rest, while your back is strengthened. It's the perfect
compliment to a pushup.
Do 8-12 repetitions per exercise. Don't rest between exercises. Go
through the circuit up to 3 times, resting 1 minute after each
For a once-per-month challenge, do each exercise to failure in your
final round through the circuit.
Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 3 Best Bodyweight Exercises for At Home Workouts <=====
Get in shape for summer fast with Turbulence Training,
Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training
PS - Cut your workout and enjoy more time OUT of the gym...
"Turbulence Training is phenomenal, Craig's system has taught me
more about bodyweight exercises than I knew was possible. Also
with a busy life style he offers exercises that you can do
anywhere, anytime with little to no equipment. It is affordable
and worthwhile. Thanks Craig."
Darren Motuz, Winnipeg Manitoba
Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Fast fat loss workouts... <=====
"The dumbbell and bodyweight workouts are perfect for the small
amount of exercise equipment I have at home, and I no longer regret
not having a membership to a gym. Getting the best results I've
ever had. Thanks again!"
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Weigh-in day, if you are just in a weight-loss contest, then you don't need to do too much here. Avoid the bathroom before weigh-in if you can, and minimize your activity, another big glass of whole milk with your breakfast that contains some salty options will help you retain more water.ReplyDelete