WOD
3 Rounds for reps:
AMRAP in 5 Minutes:
4 Pull-ups,
8 Push-ups,
12 Sit-ups,
16 Air squats.
2 Minutes rest between rounds.
Tuesday Night Musings – by Coach Alecio
Hi Helo Peeps:
We are starting a new Tuesday night blog, in which each week a different coach will write a short informative piece regarding fitness or lifestyle for your reading enjoyment!
Since I was picked to go first, I figured that with the Challenge coming to an end, that I would write about that age old question of – 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: First, we apologize that Julia was not able to make it in to do measurements today but River was under the weather. For sure – she will be in starting around 5:00 to 5:10 p.m. and she will get everyone’s measurements and after pics done from then onwards until there is no one left! Again, we apologize for that inconvenience due to unexpected circumstances! Second, please note only 1 class on the 4th at 10 a.m. with the beer/pop mile to follow shortly thereafter. Third, Ben will be coaching the Clean at the Olympic Lifting Class!
