calories

Keep Protein Levels High To Lose Weight | Ask Erik

When you are trying to lose weight, your protein levels need to be high because:

1. Protein burns more calories than fat or carbs
2. Protein is more satiating
3. Protein helps you maintain muscle mass while you are losing body fat

*Bonus - If you are over the age of 40, your protein levels should be higher because your body doesn't process it as well as it did when you were younger.

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Erik's Weekly Fitness Tip | Cardio Is Not The Answer!

 

How NOT To Lose Weight

If you want to lose weight, doing cardio every day for hours at a time is NOT the way to do it.

How TO Lose Weight

Instead, try lifting heavy weights.

What does lifting do for your body besides make you stronger? It helps you build lean mass. Muscle building burns calories. 

When most people try to lose body fat, they tend to make the same mistake; they go all out on the elliptical but never make their way to the weight room. You will lose weight this way, but you will also lose important lean muscle mass. Your number one priority when attempting to lose weight is to maintain the muscle mass you have. Lifting heavy weights will help you maintain that muscle mass.

Fun Fact

Ten pounds of muscle burns 50 calories per day (that’s 350 calories a week)!

Call me to help with your strength training 310.251.7420 

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Erik's Weekly Fitness Tip | When Your Health & Fitness Go Sideways

 

It Happens

This usually happens to me twice a year - once in winter when the flu bug steamrolls everyone in the house & once at the end of the school year when things get a little crazy with multiple events going on.  When I recover from the flu or when the dust settles form the end of the school year I hit the reset button and I’m back on track. 

It's Not Easy

For many people it’s just not that easy. A couple of weeks quickly turn into a month of missed workouts or portion sizes slide back into old habits.  It happens to all of us…ALL OF US!

Turn That Ship Around

So we have to turn this ship around, but how?  Focus on the small stuff, making small changes is a great deal easier to mentally handle than massive changes:

  • Skip second helpings at dinner 
  • Get back to walking at lunch
  • Log your daily calories.

The act of creating action will get the ball rolling again and while some days it might feel like you’re pushing that ball up a hill at least your pushing it. 

Image Credit: Marius Fisku via Unsplash

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