Life is all about choices, and we make choices based on our priorities.
We are, not who we say we are, but rather we are what we do.You can tell me that your health and fitness is a priority, you can let others know how hardcore you are because you have a CrossFit membership, you can buy the shirts with the catchy slogan that lets every one know that their work out is your warm up. Unless you show up, work hard, eat right , recover well. Unless you put in the hours and make the sacrifices it doesn’t really matter how bad you say you want it.
Your choices will determine who you are.
You have to prove every day, by your actions, that you are who you want to be. Every one thinks they want to be healthy, every one thinks they want to be fit, not every one is willing to put in the work.
Choosing your priorities is not easy, sticking to those choices is even harder, but here at CrossFit Tulare we are people who have made those choices, and who get in here 5-6 days a week and work hard. We bring intensity to our work out, even on our bad days. We have made the sacrifices for our health and we stick to our choices even when others do not understand.
Our character is displayed by our results we are stronger, healthier, and fitter.
We also remember where we started. Many of us started out hating it, many of started out thinking their was no way we could do this forever, or even very long. Most of us started out in much worse shape than we are now, and we all have a long way to go still.
I am Proud of each and every one of the members here at CrossFit Tulare. For your successes and your struggles, you have all shown what is possible with hard work and sacrifice. Today I want you to sit back and take stock of how far you have come, for a couple of minutes forget about how far you have left to go and just think about when you first started and how much you are capable of now.
Take just a moment to be proud of the changes you have all made.
The big ones and the small ones, be proud for a few seconds of every step a long the way. Celebrate your triumph, because each and every member here is a success story. You have all changed your lives for the better, and that deserves recognition.
Now Get back to work
Losing fat really is a simple math equation.
As a whole, we understand the variables for and how they interact with one another, and we know what has to happen in order to get the results we want. In real life, however, manipulating those variables can be difficult as we have to deal with the hectic pace of everyday life, family, friends, and cultural norms (most of which are counterproductive to the goal of losing fat).
Our one-on-one nutrition counseling services are designed to help you navigate the path to your fat loss goal during real life, not in a vacuum of ideas, but in practice. Below are 3 easy steps that you can start today to get fat loss going immediately.
1. Control Calories
Calories are the number one driver of weight gain or loss of any kind. If you want to lose fat, you have to cause your body to use some of your stored fat for fuel. It is relatively easy to know whether or not you are accomplishing this. Your total body weight is the best and simplest proxy for calorie consumption. If your average weight over the course of a month is decreasing, then you are at a caloric deficit, if it is increasing, then you are at a caloric surplus. While there are a few sides to this basic equation and different ways of influencing the deficit or surplus, our weekly average weight will tell us if we need to change something. To find it, simply weigh yourself a minimum of twice a week (a few days apart); more often would be more accurate, but twice a week is enough. Average these weights out at the end of the week and track the change in the averages for a few weeks. Once a trend is established, you can decide if a change needs to be made.
2. Lift More Weight
Since our goal is FAT LOSS, not simply weight loss, we have to preserve our current muscle mass while reducing our weight. Resistance training is the perfect stimulus to help you maintain the muscle mass you have while at a caloric deficit, ensuring the weight you are losing is fat and not muscle mass. Focusing on high volume weight training is probably best way to maintain muscle mass while dieting, 10 or more reps for multiple sets depending on you preparedness will help you hold on to your current muscle mass even while at a caloric deficit.
3. More Intense Workouts
Most people overestimate how many calories they burn during a workout. Even long, strenuous workouts do not burn as many calories as most people think. Most people, when they decide to lose weight, will try to increase “Cardio,” which for most people means running a bunch of miles.This long slow distance training only elevates your metabolism during the work out, and usually not as much as you want to think.
Shorter, intense workouts do not burn as many calories during the effort, but these types of workouts do raise metabolism over the course of the day, giving you a similar or better calorie burn while at rest and increasing your chances of using fat to meet this increased energy need.
CrossFit Tulare provides a structured program that is designed to optimize the training stimulus to help with these specific goals while increasing performance. We also provide 1-on-1 nutrition counseling to help you create a meal plan that will reduce body fat or build muscle, whichever serves your goals best.
We would love to help you get started. You can download this Free Nutrition Guide for more nutrition info.
Or you can schedule your Free Assessment So you can get your questions on exercise and nutrition answered by a coach in person. You can schedule that free assessment on our Get started Page