Tag Archives: losing weight

Let’s Talk About Losing Weight

16 Jan

I have outlined what my 2014 fitness goals are. Some are running related, some are strength related, but there is one thing I didn’t talk about.

I want to lose weight. More specifically, I want to lose body fat.

I don’t talk about this much…for a couple of reasons.

First, I guess that as a personal trainer I feel kind of weird/embarrassed to say I want to lose weight? Perhaps this stems from my old boss who would subtly hint to me that I should lose body fat because people want to train with a really lean trainer. I didn’t want people to view me as someone who didn’t “walk the walk” I suppose.

Second, it has been hard for me to lose body fat. I have been lifting consistently for over 3 years now, and while I don’t eat 100% clean, I’d say I follow the 80/20 rule. That same boss admitted that it was weird I wasn’t losing body fat.

The last time I checked, I was at 26%. I’d love for it to be in the lower 20’s, but I just don’t know why the numbers don’t budge! I have gone to the doctor, and she basically just told me I’m healthy and shouldn’t focus on my weight. I think there is something going on internally with digestion or something, because I feel like I look pregnant all the time from being bloated. I just don’t know who to see for this!

I don’t pay much attention to the number on the scale. Last spring, I gained 10 lbs., but my body fat percentage didn’t go up, which means most likely the weight gain was muscle. Since then, I am 5 lbs. heavier, and that I do believe is fat. I haven’t gotten my percentage checked, but post-marathon I sort of let myself eat whatever I wanted 😉

I would like to lose those extra 5 lbs., and maybe a bit more though again, that’s not what I’m focusing on. I will continue to lift and eat as healthy as I can, and get my body fat percentage calculated in a month or 2.

Oh one last thing, let’s talk about Culture.

Another reason I’d like to be leaner is because this summer my family will be traveling to my native country-Paraguay. The culture is obviously very different, especially when it comes to talking about appearances. Here, it would kind of be frowned upon to point out one’s weight gain, but in Paraguay there is no holding back!

Last time we went (2 years ago), I can’t even tell you how many relatives greeted me with, “Hi Patty!! How are you?? Wow you gained some weight!” with a big smile on their face. They really see nothing wrong with pointing that out haha. Though the last time I saw them was when I was 15, so of course I gained weight!

Obviously, they’re not the sole reason I want to decrease body fat. I want to do that for me. I want to feel better about myself. But I also do not forget the great things my body can do. When I get down on myself, I remember a few things:

  • My body ran 2 marathons.
  • My body is strong, and is able to bench press, squat, etc., and gets stronger every week.
  • My body is able. Period.

Next time you get down on yourself, think of a couple of things your body has done for you, and also be appreciative of all the things you are able to do.

Ok, long rambling over. 🙂

Have you experienced a cultural difference on certain topics before?

How do you pull yourself out of a slump when you’re feeling down about yourself?

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4 Common Mistakes People Make When They Start Exercising

14 Jan

Is 2014 going to be your year? Have you committed to living a healthier lifestyle? That’s great!

You may be excited and ready to tackle everything that comes your way, but while your motivation is awesome, make sure you don’t make these mistakes in your new journey!

commonmistakes

Trying Too Many Things At Once. You may be excited to start eating healthier and workout out regularly, but don’t be too overzealous! For example, if you want to start eating healthier, try cutting out one “bad” thing for a week, then add another. It’ll be easier to manage cutting out soda the first week, then processed food the second, and excess sugar in the third, than it would be to try to cut every bad habit out at once. Same thing goes with the gym; you may want to hit the gym every day, but start slowly. Your body is just getting used to this. Start with 2-3 days per week, then add on as you get accustomed. Trust me, if this is your first time lifting (or you’re just getting back into it), you will be sore even with only 2-3 days of working out!

Not Setting Proper Goals. What exactly are your goals? Do you want to lose weight? Gain muscle? Setting proper goals is key, as well as attainable goals. You can’t expect to lose 50 lbs. in 1 month, or squat 100 lbs in the first few weeks. Set small goals at first, such as, “I want to lose 1 lb. a week,” or “I want to lose 5% bodyfat.” SMART goal setting is a great way to set attainable goals.

Not Researching Proper Workouts. Just as you need to set proper goals, you need to assess what it is you want to accomplish. You may try out everything: lifting, running, Zumba, spin, etc. Do you want to run 5K? Or be able to do pull-ups? Because both of those will require totally different training. If you want to run a 5K (or any distance), research different training plans. Before I started marathon training, I read 3 books by 3 different authors on 3 different training approaches. Find the best one that you think will work for you. If you don’t think you will make it to the gym 5 days a week, then don’t choose a plan that has you in the gym 5 days a week!

Not Eating Enough. If your goal is to lose weight, you may think the easiest way is the good ol’ “cut 500 calories per day out” and exercise. But if you’re exercising on a regular basis, then you need to make sure you are fueling your body correctly. You may be surprised at how many calories you actually need. I thought 1,500 calories would be enough for me, then put my stats in multiple calculators which told me I should be eating anywhere from 1,800-2,000 calories! I don’t have a specific one that comes to mind, but google “calorie calculator” and try out multiple ones. Also track your intake for a few days to make sure you’re eating enough. I like the app Lose It! because you can add or scan in foods, and it gives you a pie chart breakdown of your macronutrients (carbs, protein, fat). I talk about this app more here. Remember, calories are not the enemy!

What advice and tips would you give?

Have you experienced any of these mistakes?

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