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Fat Vs Muscle

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Fat Vs Muscle

Hey gang!
Do you struggle with the scale? Are you constantly weighing yourself and getting frustrated? You are NOT alone in this battle.  You need to know about fat vs. muscle!

Fat vs Muscle!
In the pic, both of these "people" are the same height and weigh the exact same. The person with more muscle and less fat is visably smaller than the other even though the number on the scale is the exact same. This is because FAT takes up more space than muscle so if you have more FAT you will look... larger. Also, fat is less dense so the more fat you have the more "loose" your body appears.
More lean muscle supports bone health, burns more calories at rest, as well as helping you look fit and toned.
Muscle does not build by itself. You will not build much muscle by running an hour everyday. Nor do you gain muscle by severly cutting your caloires. Your muscles need a certain amount of protein and carbs to grow. To help you body build lean muscle, your nutrition and your activity should support this, not hinder it.

When participating in a program, do not set yourself up for failure by using a body weight scale as the only method to track your progress. 
Remember, the number on the scale may not budge, or it may go up, but the way you FEEL combined with results of other measurements can show that you are succeeding in so many ways! If the scale is not budging, especially in my program, you are most likely gaining muscle, losing fat, losing inches, and fitting into your clothes better. During my program, I encourage my cleints to NOT weigh themselves and despite this I always have a few that do.  Then, they contact me frustrated that they are not losing weight. I reinforce to them the imprtance of not weighing themselves and the importance of losing the inches and not focusing on the scale.  At the end of the progrram the measurements are in. They are amazed at dropping 13+ inches to up to over 20 inches and only losing less than 10 lbs!

What matters most? The scale? OR dropping sizes in your clothing, feeling more energized, sleeping better, improving your sex life, lowering your blood pressure/cholesterol, bettering your overall health, etc.?  It might be difficult to break up with the scale and rely on other methods, but once you do, it is totally worth it!

Do not let the scale or unrealistic expectations rule your life and pull you away from reality! You are more than the number on the scale. You are more than a picture of somone else that you think you should look like. Your mind, body, and spirit deserves more! Once you step away from the scale and focus on what matters... the way you feel, you will gain control and a sense of satifaction.  The most important transformation that takes place is the transformation that is not visual but the one that happens in your mind and spirit. 

If any of this seems impossible for you to do on your own, don’t be afraid to ask for help. You are not alone in this struggle.  Get your family involved or a friend. Enlist the help of a health professional, like myself, with a program for you to follow and tools to guide you to success. Having someone there for guidance and having support from others who are in this journey with you, a "tribe," is a game changer. This is the primary reason my online fat loss programs go in "rounds." Every 6-7 weeks a new program starts and everyone, even though you are all at different levels, goes through it together. We share recipes, celebrate each other's wins, and lift each other up when we are down.

With any program or change, take it all in and learn from your wins AND failures. Remember, to achieve long term results, it is important to approach a new program with a good mindset and with a positive attitude. After all, this is a lifestyle change not a quick fix.

My company, Refine YOU's FAT Loss Program, The Fast Attainable Transformation, is a jump start to a lifestyle change. It is a 7 week online program that is customized to your level. We incorporate cutting edge nutritional strategies along with effective workouts to lose fat, gain muscle, regulate hormones, and improve your hunger and energy levels.  To learn more about the program, hear from some of my clients, or to contact me click here. I would love to help you on your journey gain control and live a healthy lifestyle.

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Staying on Track during the Holidays

Staying on Track during the Holidays

Stay on track through the holiday season.  Learn how to enjoy yourself with holiday treats and still improve your body composition.  

Incorporate Your Favorite Foods with Moderation & Exercise

Incorporate Your Favorite Foods with Moderation & Exercise

How many of you are tired of these plans/diets that you can't stick with long term? You do great initially and get results then reality sets in and you fall off the wagon and gain it back, and sometimes gain it back plus some? Let me just say you are NOT alone!

There are many programs out there that are very restrictive. "Don't eat this" and "You can't eat that." How realistic is this to maintain long term? Don't get me wrong, you just can't eat stuff you know is bad for you all of the time, but let’s face it, these foods/drinks, are yummy! And they are enjoyable to eat, on occasion! How much fun is living if you can't enjoy yourself if you choose to? 

Let me tell you a story...
The other day was my strength-training day. I hit the gym, did a five-minute warm-up, did an abdominal routine and hit the weights and lifted chest, triceps and legs. I had a hankering for a Radler! A Stiegl Radler. If you've never had one let me just say... it’s GOOD! It also has 44g of carbs! 44! So I planned ahead and allotted myself two Radlers and worked the rest of what I ate that day around them by keeping track of what I was eating. I was able to drink two cans within my macro (macro nutrient) percentages that day and got what I wanted (YUM) with the knowledge that I didn't go overboard and I can still lose fat and build muscle.  

So the moral of the story is, you can do it! You can still enjoy what you like to eat on occasion and STILL LOSE FAT!

I know it sounds too good to be true, but my clients will back me up on this. My clients in The FAST, ATTAINABLE TRANSFORMATION-FAT Loss program learn how to keep track of what they eat and this varies on the activity of the day. There are some days that are higher in carbohydrates and other days that are lower in carbohydrates. This is called carb-cycling. This allows us to occasionally treat ourselves by coordinating it so it works for us, and not against us.  

To build lean muscle, our muscles need glucose from carbohydrates. Therefore on strength training days, we eat more carbohydrates. On HIIT cardio days, we want to force our body to burn FAT for energy instead of glucose for energy... so we eat lower in carbs on cardio days. 

What makes the program different?
The FAST, ATTAINABLE TRANSFORMATION is a jump-start to a lifestyle change. This program targets FAT loss by utilizing carb-cycling, intermittent fasting and workouts that promote fat burn and lean muscle growth. My clients have awesome physical results, but more importantly, they regulate their hormones and improve their hunger and energy levels. This makes it easier to maintain this as a lifestyle change. A program that teaches you how to work smarter, not harder.

Ready to join in and lose those stubborn inches?
The next Back to School Weight Loss Challenge program starts August 20 and ends October 7th. The top fat loss loser will receive a full refund for the program (a $200 value)! Register here today.