What is realistic for me to expect for weight loss?

SGO Fitness

What is realistic for me to expect for weight loss?

This is the best question you can ask your trainer! There are too many quick fix unreliable weight loss fads out there for you to fall victim to!  Today’s post is part of one of my responses to a recent client request. Here are some simple tips to get you moving in the right direction.

 The simplest answer is: If you focus on healthy eating, increasing your daily activity and rock your workouts and cardio, a loss of 1-2 lbs a week is realistic and healthy to strive for. For almost everyone who has weight loss goals this should be your first step.

 After taking some time off from his weight loss journey one of our bootcampers returned with a new fire in his belly and a need to achieve. While away he’d lost 3 pounds which was good! But he’d increased his fat % by 1.5%. That meant he’d gained fat even though he’d lost weight. Not a healthy thing to see. At 235 lbs and 28.7% body fat he wanted to do better.

How can we achieve results?

As you can see by the calculations below our first goal should be to get you into acceptable fat% levels (18-25%). As you lose fat and increase muscle you’ll see these numbers change and our goal weight change as well. But 11lbs for now is an achievable goal for a month of solid work. 

 Weight 235 lbs / Fat% 28.7% / Total Fat 67.5 lbs / Lean Weight 167.5 lbs /

Activity Factor 1.2 / RMR 2015 Calories / TDEE 2418 Calories

Desired:  Fat% 25% /  Body Weight 223.4 lbs

Weight Loss needed: 11.5 lbs

What do these numbers mean?

Activity Factor is a point system based on how active you are in daily life. A sedentary lifestyle (little to no exercise) puts you at a 1.2 activity factor.

RMR (Resting Metabolic Rate) is the amount of calories you burn just being you (Lie in your bed all day and do nothing and you will burn this)

TDEE (Total Daily Energy Expenditure) is the amount of calories you’ll burn on an average day.

What do we do to succeed?

Eating:

  1. Eat every meal. No skipping breakfast, lunch or dinner! And small healthy snacks in between.  (sounds funny but eat more to lose more!)
  2. Pay attention to Calories. At your current weight you’re burning 2015 calories a day just being you. If you can keep your calories at 2000 calories you’ll be building a deficit of aprox. 500 a day. (3500 calories equals a pound of fat. that’s a pound lost over a week just on diet alone)
  3. Skip the white stuff. (Sugar, bread, pasta, grains & Dairy) This will be the hardest part of your nutrition journey. Sarah and I both focused on a diet low in processed carbs and dairy and saw significant results. If you’d like some coaching on what you’ll need to do to accomplish this let me know. The Paleo Solution and Primal Blueprint are great resources to give you some alternatives.
  4. Water. Drink it rather than anything else. You’ll save on calories and keep your body primed for exercise.
  5. 3 Day Food Journal: Be as honest with yourself as possible and write down everything you eat for 3 days. It’s an eye opener to where you’re calories are going and where you can improve. I’ve added a link for an example of a basic day diary for you: Food Diary Link

 Exercise:

  1. SGO Fitness Bootcamp: Rock it twice a week and give me all you’ve got. We’ll take care of the program. You take care of the sweat.
  2. Cardio: Get moving. I know you’ve already got some other classes going. But, make a goal of accomplishing at least 10 minutes of cardio for every meal of the day. (10 minute fast pace walk will get you nearly 100 calories no problem. That’s 300 calories a day!!)
  3. Activity: Always ask, will this make me better? Every chance you get choose the better  path. Park further from work and walk. Take the stairs always. Stand at your desk every ½ hour for 10 minutes. Wash the dishes rather than use the dishwasher. Play music and dance rather than sit and watch TV. Everything you do that makes you move will get you to your goal.

Recovery:

  1. SLEEP!!  8 hours. No arguments. Be Better.
  2. Stretch: You’ll be sore after bootcamps. Get stretching. Do the stretches we do after class every day. If you’re feeling like you need extra work done call me and we can set you up with a foam roller and rolling program.
  3. Professional Help: As a SGO Fitness client you get 50% off your first visit with our support team for Chiro & Rehab, Massage,  and Acupuncture . Take advantage of their services and expertise. I do.

 Goal Setting:

                This is most important of all. We have a weight and fat % goal set. But this isn’t going to do us any good if you don’t have an action oriented goal set to help you achieve it. So here is what I want you to do. Find something you want to accomplish in a month’s time. Something physical and measurable. (An easy one would be complete a 5k in you r best ever time but you choose) Once you have that goal, fill me in and we’ll build you a program to achieve it. By training your body to succeed at a physical challenge you’ll attack your weight loss goal as a byproduct. You win both ways!!

 

Choose a goal that is Specific, Measureable, Action Oriented, Realistic, Time Sensitive.

 

See it: Know what you need to do to be better.

Grab it: Take steps to plan your success.

Own it!: Tell people about it and make yourself accountable for your actions and success.

Dedicated to your success,

Sean Gogarty,  ACE-CPT 

Founder

SGO Fitness

Advertisements

FISH OIL & FITNESS: How it could benefit you.

FISH OIL & FITNESS: How it could benefit you.

SGO Fitness – Sarah Gogarty

Several months ago my father was diagnosed with elevated blood pressure and high cholesterol.  My Dad is one of the fittest people I have ever known, so it was quite a surprise to hear!  None the less, people can be pre-disposed to developing certain health conditions, simply due to genetics.  I believe this is the case with my Dad.

To tackle the problem, my father made many changes in his eating habits.  For example, he switched from white rice to brown, started eating a serving of avocado per day, and avoided high fat foods containing cholesterol.  None of these changes seemed to make much difference.

Then about a month ago, he started taking Carson Fish Oil supplements, (a Norwegian Fish Oil that can be found at Henry’s.) Fish Oil has been claimed to help lower cholesterol levels and provide many other health benefits.  This past Sunday, he tells me that although he hasn’t had another blood test yet, he feels amazing!  Due to age, my father was beginning to experience aches and pains in his joints and muscles after doing anything physically active, (such as playing soccer and tennis, or going to one of our Bootcamps.)  He attributed it to getting older and thought there was nothing more he could do.  But now, after taking the Fish Oil supplements, he is 100% pain free!

Fish Oil Supplements are high in Omega 3 Fatty Acids.  It is believed that they can provide the following health benefits:

1)      Ease Depression

2)      Lower Cholesterol

3)      Lower Triglyceride Levels

4)      Reduces Inflammation in the Body

5)      Eliminates Joint Pain

6)      Improves your skin

7)      Promotes Weight Loss

8)      May prevent Schizophrenia

9)      Improves brain function in Babies

10)   Increases your focus

11)   Reduces Post-Partum Depression

12)   Improves your vision

13)   Reduces Soreness from Weight Training

14)   Reduces Risk of Heart Disease

15)   May slow Breast Tumor Growth

16)   Provides relief from Cohn’s Disease and Colitis

17)   Eases the effects of Alzheimer’s Disease

18)   Helps treat Ulcers

19)   Stabilizes Mood

For more detailed information on the proclaimed benefits of Fish Oil listed above, please visit the following link or you tube video referenced below:

http://www.fish-oil-advice.com/benefits-of-fish-oil/

http://www.youtube.com/watch?v=uZiyY5kUm4I

Dedicated to your success,

Sarah Gogarty

SGO Fitness

NAMI Walks 5k Walk/Run

We decided to participate in the NAMI walks 5K this year at the recomendation of one of our bootcampers Jeanette Smith. This was an event close to her heart as a family member had been affected by mental illness. So we made it an important part of ours.

“Thousands of concerned citizens in over 80 communities across the nation walk/run together to raise money and awareness about our country’s need for a world-class treatment and recovery system for people with mental illness.”  –NAMIwalks.org

The 5K Walk/Run was hosted this year in lovely Balboa Park. This is an amazing park with so much to see even on a leisurely Sunday stroll. There were several vendor booths from local community programs, a live band and fun stretching activities prior to the race, and good post race snacks available such as bananas, juice and muffins.

Over a thousand people participated in the event this year so the crowds at the start were impressive. Sarah and I decided to run pushing our son in his BOB Running Stroller (a great investment for active parents!) and lined up with the other runners out in front. The course can be a bit confusing as it winds in and out of the main buildings and fountains in the park and actually turns back on itself on at least two occasions.The cheerleaders along the way are very helpful in pointing you in the right direction and have great energy and offer positive encouragement!  The course layout wouldn’t be so bad except for trying to run back across the bridge as a thousand walkers make their way across in the opposite direction. The other runners were able to slip through the crowds without too much jostling. Unfortunately running with a baby stroller tends to be a bit more cumbersome as we spent a good bit of time yelling “Stroller coming through!” as members of the walkers cheered us on for giving it our best.

We finished the race in 4th and 5th place with Sarah coming in as the overall female finisher.  But placing in this race isn’t important. As we waited at the finish line cheering on our fellow racers  it was great to see everyone hung around at the finish, talking with their fellow racers, encouraging and congratulating each other for a race well run/walked. It was a great community atmosphere!

Best Things about NAMI walks 2011:

A great cause, warm and welcoming environment, beautiful race venue, amazing cheerleaders, racers who cheer everyone on, and a non-competitive environment perfect for first time runners!

Things to improve the NAMI walks 2012:

Course layout could be clearer, make a lane on the bridge for runners coming back across, have a clear finish line and a visible clock at the finish.

If you are looking for a great event to get out for a walk with the family, challenge yourself to a 5K without pressure, or just enjoy a great event with super positive and supportive people, this is the run for you!

Dedicated to your success,

Sean Gogarty

www.SGOFitness.com

NEVER SKIP BREAKFAST

I keep hearing our clients saying things like, “I worked a 13 hour day yesterday and didn’t even stop for lunch.” You will not lose weight and get fit by sending your metabolism on a roller coaster ride. So please NEVER SKIP BREAKFAST, (you’re body has just gone 8 hours or more without eating while you slept, you need to eat something to jump start that metabolism,) and keep healthy snacks with you at your desk, in your purse, or in your car.

Today I will do what others won’t so tomorrow I can accomplish what others can’t.

Good morning everyone,

As a new Mom who struggles to balance the demands of motherhood and often forgets to take care of myself, I wanted to touch on this topic today…

The choices we make in life are decided upon from our intellect, life experiences, and emotions. Choices control our fate. What does it take to make one choose a life of health, fitness, and happiness? It takes the knowledge that it benefits me, and the passion to live a full and long life. So don’t we all have this knowledge & passion? Then why does the average American still not meet the minimum daily recommended requirements in exercise & nutrition? What piece is missing? What gets in the way?
Today we are so busy with the other stuff, like work, kids, friends & family, that we don’t make ourselves a priority. When we start putting ourselves at the bottom of the priority list, everything else in our lives begins to suffer as well. Symptoms of stress, fatigue, becoming overweight, and depression begin to manifest, and the result is all other areas of our lives suffer as well. (We are less productive at work because we are tired, we can’t play with our kids or participate in sports because we are not physically fit enough, or we don’t enjoy company because we are depressed.)

There is a significant need to re-evaluate our daily routines and start scheduling in our “ME” time. We must stop running ourselves into the ground and start putting ourselves at the top of our priority list!

So here’s your Assignment…
Today when you’re making your TO-DO list, write down “ME-TIME” and pencil in at least 30 minutes. You can use this time to go for a walk, get in a work-out, do some stretching, meditate, or just relax with a good book. Give yourself “ME-TIME” for every single day of this week. By next Monday, you will feel stronger mentally, physically, and emotionally, and you will be on your way to a longer and happier life!

Today I will do what others won’t so tomorrow I can accomplish what others can’t. –Jerry Rice

Dedicated to your success,

Sarah Gogarty

9 Pound Tip

Think you’re saving time and helping yourself by eating lunch at your desk? Think again.
A recent study from the American Journal of Clinical Nutrition found that people who ate at their desk or front of their computer gained an average of 9 extra pounds in a year. That’s nearly 1 pound a month gained from the simple act of not taking 15 minutes away from your work area.

You will have to burn 3500 calories per every pound of fat.

That’s 31,500 Calories!

That is the equivalent of running 9 marathons each year!

So save some time and some calories. Step away from your desk eat your lunch and get in a little walk.

In the end your body will thank you.