In my eyes the 90 day weight loss challenge has been a successful outcome. As a professional in the fitness industry I try to invent new ways that push people beyond their means to reach new boundaries. In doing so, I have found that this challenge has been the best thing yet that created change in everyone’s lives. With weight loss comes a lot of health improvements.
Research shows that losing 10% of your bodyweight is more effective than using medications that combat negative effects from being overweight.
Here are some other ways losing weight will benefit your health:
- Increased energy level
- Lower your cholesterol levels
- Reduce your blood pressure
- Reduced aches and pains
- Improved mobility
- Improve your breathing
- Help you sleep better and wake more rested
- Prevention of angina, chest pain caused by decreased oxygen to the heart
- Decreases your risk of sudden death from heart disease or stroke
- Prevention of Type 2 diabetes
- Improved blood sugar levels
Here are three great links to the health benefits of losing weight:
Final Weigh-in this Saturday, June 7th from 9-10am
I will be running my usual R.I.P.P.E.D class the same day from 8-9am for anyone that decides to sweat off the last couple of pounds. We will be meeting in Room 2 near the basketball court. I will allow 14 people to come join the fun. The sign-up sheet is at the front desk and the drop-in amount is $20. Last I looked I saw 6 people signed up so lock in your spot soon to be sure not to miss it. As soon as class is over and equipment is put away we can head to the side desk up front for weigh-ins at 9am. As one challenge is about to end another will soon begin…
Now that all of you have found a way to incorporate nutrition into your daily lives as well as exercise, I have a new challenge for you….if you choose to accept.
This next challenge will take us through the summer and into the fall, setting up yet another opportunity for a weight loss challenge in the fall of much larger amplitude. We will not be measuring the greatest change in percentage of body weight lost. We will have two groups (men & women) that will compete for greatest body fat percentage lost in 120 days. A cash prize is up for grabs for the 1st place person only. Buy-in amount will be determined near Fall. This process is more time consuming and diet is crucial to your success….more so than the change in body weight. We all strive to become lean and healthy and in the process we tend to forget the importance of nutrition and exercise and how they complement one another. This will be your greatest test and possibly your greatest achievement if you choose to accept this next challenge in the Fall.
Before we venture into another challenge that focuses on the change in body composition, I will be posting a workout of the week for all of you to complete. The workout will be random exercises and your goal will be to complete the workout with the best time possible. These workouts will be of an intense nature and will push you to new levels. You will discover your true strengths and weaknesses and better yet, you will be increasing your metabolism for hours after you are done! The concept is quite simple: Work Hard, Burn Calories, Become Stronger, Improve Endurance, and enjoy knowing that you can accomplish anything when you focus on finishing with pride and integrity.
I have only one task: To post a workout of the week (WOW) & to post my time it takes to complete the workout. Yes, I too will be doing the WOW and will hopefully put up a good time each week. If you beat my time you get the chance to gloat and rub it in my face. I don’t like to lose so I will be bringing my best performance each week.
You have one task (optional): To post your time on the blog and to see where you measure up to others. Also, to beat the trainer and be the champion for the week. If you are not satisfied, do the workout again later in the week and post a better time.
If you are unsure of an exercise and how it is performed be sure to ask me during our training sessions and I will gladly show you. Also, if you are unsure of how to post on this blog please ask me in person and I can show you how simple it is.
This challenge is meant to keep you going throughout the Summer as to not lose your strength and conditioning you have earned thus far during the 90 Day Challenge. Cardiorespiratory endurance is important but so is muscular strength. Here are some benefits of strength training:
- Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
- Control your weight. As you gain muscle, your body begins to burn calories more efficiently. The more toned your muscles, the easier it is to control your weight.
- Boost your stamina. As you get stronger, you won’t fatigue as easily. Building muscle also contributes to better balance, which can help you maintain independence as you age.
- Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including back pain, arthritis, obesity, heart disease and diabetes.
- Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.
- Increases HDL – High Density Lipoprotein (good cholesterol) and decrease LDL – Low Density Lipoprotein (bad cholesterol).
- Reduces risk of diabetes and insulin needs.
- Lowers risk of cardiovascular disease.
- Lower high blood pressure.
- Lowers risk of breast cancer – reduces high estrogen levels linked to the disease.
- Decreases or minimizes risk of osteoporosis by building bone mass.
- Reduces symptoms of PMS (Premenstrual Syndrome)
- Reduces stress and anxiety.
- Decreases colds and illness.
Increased muscle strength, power, endurance and size. Enhanced performance of everyday tasks. You will be able to do everyday tasks like lifting, carrying and walking up stairs with greater ease.
By working the muscles through a full range of motion, weight training can improve your overall body flexibility. Increased flexibility reduces the risk of muscle pulls and back pain.
Likelihood Of Injury
Strong muscles, tendons and ligaments are less likely to give way under stress and are less likely to be injured. Increased bone density and strength reduces back and knee pain by building muscle around these areas.
Boosted metabolism (which means burning more calories when at rest). Reduced body fat. Your overall weight may not change, but you will gain muscle and lose fat. Over time you should notice decreases in waist measurements and bodyfat measurement.
The conditioning effect will result in firmer and better-defined muscles.
The way you sit and stand are influenced by the health of a network of neck, shoulder, back, hip and abdominal muscles. Stronger muscles can help you stand and sit straighter and more comfortably. Improved balance and stability.
State Of Mind
As you begin to notice the positive physical changes in your body and develop a regular exercise routine your ability to handle stress effectively will improve. Weight training allows you to sleep better, i.e. fall asleep quicker and sleep deeper. Clinical studies have shown regular exercise to be one of the three best tools for effective stress management.
Continue working hard for the remainder of the week! The end will be here very soon so make sure you put your best foot forward and finish the 90 Day Challenge with a sense of positive accomplishment.
I will see everyone Saturday morning. Good luck to all!