WOD
AMRAP in 15 Minutes:
20 KettleBell Swings 53/35,
50 Double Unders,
20 Sit-ups.
How To Transition After a Challenge by Coach Alecio.
What do you do after a Challenge, or a period of time, when you have lost some weight and don’t want to rebound? Please find below some of the things that I have learned that I wanted to pass on to you.
First, and most importantly, the goal should be to keep the weight off. I know that sounds obvious, but unfortunately, it’s not always that easy. Regardless of how you got the weight off to start, you were most likely at a calorie deficit, or put yourself in one to do so. As a result, it is important when you finish a Challenge that you slowly build your calories back up over the following weeks – while keeping an eye on your weight and trying to maintain your finishing weight plus an additional 1-2 pounds. If you gain more than that, you can self regulate and cut back a bit as appropriate.
Please note that if you are content with your weight and how you look, then you should try to maintain that weight within 3-5 pounds after the Challenge ends and not worry as much about any fluctuation in that range. However, if your goal is to lose more weight in the future, then you should try to maintain that new weight for at least 12 – 18 weeks (with only the 1 – 2 pound fluctuation) before attempting to drop more pounds.
There are several reasons for this, one is to let your body adjust and accept your new weight. After a cut or weight loss for whatever reason, your body still wants to be at that original weight, or return to it, so it needs some significant time spent at the new weight before it will accept it as the new settling point or stable weight. In addition, you need time to build your calories back up so you can cut from them again. Remember that if you are trying to lose weight, the goal is to eat as many calories as you can and still lose weight. So, if you don’t build the calories back up – then you will have nothing to cut from.
The last reason to give yourself time at a stable new weight, is to mentally let yourself recharge. Cutting weight is not easy and the entire process can be stressful on your body and on your mind, not to mention a likely reduction in social activities involving food!
To conclude, great job on getting some weight off, now take that important time to maintain this new great shape for a few months. I promise that taking that time away in the smart approach addressed above, can allow you to regroup so that you can be ready for the next phase and have continued success! I hope this article was helpful to some of you (and if so let us know) and if you have any questions, please do not hesitate to ask me!
Thanks for reading!
Coach Alecio
Attention: Amazing job to all of you who did the Challenge! We are so proud of each of you – way to stick with it! Also a huge thank you to Kristin Park for coming out to do the photoshoot tonight as an extra thank you to oour members! Please remember to turn in your last logs to your coaches by Thursday at noon. Also, just assume you have done well and please send 3 before and 3 after pictures to Julia (don’t edit or put in collage), julia@crossfithelo.com, by Friday so she can put together all the results for the Coaches as we are doing our Coaches’ lunch on Saturday at 3 p.m. where we argue for who should win and why:)
