Five Critical Mistakes Most Will Make in their Weight Loss Competition at the Office

It is weight loss season in workplaces across America.  Cash will be pooled together.  Walking partners will pair up.  Carbs will be cut.  The mad dash is on to prove who can cut weight like a high school wrestler before a big tournament.

When it comes to the weight loss challenge at the office, the good news and the bad news are one and the same: EVERYONE is a health genius!  Everyone knows to deprive the body of carbs.  Everyone knows cardio, and getting the heart rate in the "fat burning zone", is the ticket to exercise.  Everyone knows water pills and caffeine pills can help cut those last few pounds.

Hey geniuses, you are going to lose your competition.  And in the event that flawed logic and unwise health decisions leadyou to the winner's circle, you will also win the unoffficial "Biggest Gainer" competition in the weeks following your weight loss challenge.

In the month of September two of my clients won their weight loss/fat loss challenges.  The winnings combined to be worth over $3,000.    One guy lost 14 lbs in 21 days to win his competition...and did it the right way.  Another client (a lady) lost 9% body fat in 8 weeks to take the crown in her challenge.   While I am glad their efforts resulted in a competitive win, I am more pleased in the route that was taken and the focus that was paired with their effort.

How can you have success in your office weight loss challenge like my clients experienced?  Don't do what the geniuses do!

Genius Weight Loss Mistake #1: Not Sticking With Your Guns

Any time we are trying to slim down, adding muscle needs to be part of the equation.   Geniuses think muscle weighs more fat.  While it is effectively true, it is technically and tactically false.  The truth is that muscle cells burn 70% more calories than fat cells.   In addition, lifting weights can have a positive impact on metabolism for up to 39 hours after a workout.  The bottom line is that building muscle is the winning way to trim down the waist line...and the scale.  So grab some dumbbells and work those biceps and turn them into guns.   Challenge your big muscles with weights (back and leg groups specifically).  Weight training wins more weight loss competitions than cardio.

Genius Weight Loss Mistake #2:  Engaging the "Fat Burning Zone"

First, let me say that cardio is an important piece of any fitness plan.  But I will also say that there are a lot of overweight marathon runners out there.  Can I get an amen?

Walking and running same pace for the sake of getting the heart rate to obey the "fat burning zone" is bad math and bad science.  What?!  I can hear your inner John McEnroe saying, "You CANNOT be serious!  My trainer told me..."

While geniuses will be walking and jogging, my clients are changing their walking pace (or running pace) every 15-30 seconds.  Intervals are the way to go.  You will burn more calories in shorter time with intervals.  You will sweat more (calories burned!) and work your lungs harder...even with intervals at a walking pace.  Burning fat needs to be triggered by nutrition, not exercise.  To learn how to bust your fat with nutrition, you will need to contact me (adam@rapidresultsfitnessmn.com).   Short of talking with me, trust me when I say that walking and jogging same pace for over 30 seconds is a losing proposition for your weight loss goals.

Genius Weight Loss Mistake #3: Cutting the Wrong Carbs

Is America addicted to carbs?  Without a doubt.  Does that mean that all carbs need to go.  Not a chance.

Breads need to go.  So do pastas.  And even your brown rice.  Where should the focus be?  Legumes and veggies.

The people most likely to win a weight loss challenge are those who up their fiber significantly and treat their organs to slow-digesting carbs.  Legumes and veggies help you accomplish both objectives.

But what about fruit?  Cheat day, homey.  And yes you need a cheat day...which I'll cover in the next installment.

For now, if you want to win your weight loss or fat loss challenge at the office, contact me.  I'm good for 15 minutes of free advice.  If you are already a genius, get ready to finish a distant second.

Adam Erwin is a fitness and nutrition coach.  He helps people solve their biggest health problem.  To learn how to reduce/eliminate medications for cholesterol, blood pressure, type II diabetes, asthma,  and triglycerides, email Adam here: adam@rapidresultsfitnessmn.com.

Five Weight-Training Mistakes That Make You Look Like a Dummy!

2009 UPDATE!!!

Before you read this blog, there are two things you need to know:

1) Open enrollment has begun for the Virtual Boot Camp: Total Body Makeover!   Get 28 days of perfect nutrition and exercise (complete with a grocery list, access to videos, and more!) for only $100 (NOTE: This is the very package I charge thousands for...the only thing you are missing is my physical presence!).  Enrollment ends on January 10th, so click to http://keepyourbetterhalf.com/virtualbootcamp.html now!

2) If you would like the free report "The 27 Factors Affecting Fat Loss and Weight Loss", send me an email and I'll get the report to you!

Now, back to the blog...

Would you agree that the gym is a great place to people-watch? It's just as good as the airport, in my opinion. Part of the entertainment is watching ignorance in motion. The gym is full of people who either don't know what to do or don't do what they know.

As a personal trainer, I am ripe with curiosity when I see something peculiar at the gym. Is this person lifting this way because they are compensating for an injury? Are they holding their breath because they hate oxygen? I am slow to judge when it comes to things like poor form, poor execution, or misguided exercise sequence...but I am always curious as to why people are doing what they are doing. Most of the time I ask...because maybe they know something I don't know.

Usually, though, I have learned that many gym members are confused. Victims of information overload...so much information out there today, so little wisdom. Here is my list of the five dumbest things I see in the gym. If more than one of these describes you, please shoot me an email. We need to talk!

Weight-Training Dummy Trait #1: Lifting with Ego Instead of Muscle

Every gym in America has a few guys who grunt and scowl as they try to perform a bicep curl with their 70 lb dumbbell. They use their shoulders, back, legs, abs, and training partner to help that dumbbell travel from A to B. Now, there is nothing wrong with overloading a muscle now and then, doing negative reps, and things like that. What doesn't work is when the muscle you are trying to work isn't getting much work. Perfect form with less weight beats lousy form and more weight every time.

Weight-Training Dummy Trait #2: Working Muscles in the Wrong Order

It blows my mind how many people will start with bicep curls or abs, then go run through some bench press, followed by squats, and biceps again, then go after some back muscles. Working muscles inside-out (chest, back, shoulders, biceps/triceps, core for upper body) is crucial to injury prevention and muscle development. Your core is important during bench press (keeping it tight allows you to push off from a solid foundation and helps protect the lower back), so don't go after abs first! Workout your muscles in order...don't be a dummy!

Weight-Training Dummy Trait #3: Forgetting That Your Body Needs Oxygen

By observing the way most people breathe while lifting, I'm surprised global warming is getting any traction at all. Forget the need for carbon offsets, no one breathes in the gym! The rule of thumb for breathing during a lift is to exhale when you are doing the most work (pressing the bar up during a bench press, lifting the dumbell up during a curl) and inhale during the half of the rep when the body is doing the least amount of work (usually when it is working with gravity).

Inhaling and exhaling at the wrong times during an exercise messes up our body's call for oxygen, increases blood pressure, and diminishes the body's ability to perform. Breathing at the right times is crucial! And when you breathe, make sure to inhale and exhale like you mean it...fog up the mirror!

Weight-Training Dummy Trait #4: Drinking Carbonated Beverages at the Gym

I saw a guy drinking Sunkist orange soda at the gym on 7/17/08. I kid you not. In between sets he was sipping on his Sunkist. I wanted to get the Heineken cartoon guys together to say, "Brilliant!"

The sugar, the carbonation (direct attack on lung capacity over the short-term!). Yikes. Some of you are thinking, "I can't believe a guy drank Sunkist" as you sip on your carbonated energy drink. Seriously folks, carbonation is bad news...carbonated water, soda, carbonated energy drinks, beer. If you cut carbonation out of your life for a month, you would be amazed at how much easier you could breathe. Try it!

Weight-Training Dummy Trait #5: Not Stretching

Nothing blows my mind more than someone who doesn't stretch before their workout (after their warm-up) and after their workout. Breathing deeply and stretching are two essential pieces of the pre-workout and post-workout puzzle. I am amazed at how many people will tear apart their legs with a brave and brutal leg workout and then won't stretch their hamstrings, quads, calves, and groin afterward. And then they wonder why their lower back is sore the next day...because your hamstrings are way too tight, dummy!

I recognize there is more than one way to workout. However, when the above weight-training dummy traits are being demonstrated time and again, it is likely there is a dummy in your midst. If, upon reading this blog, you become aware that you may be a weight-training dummy, please email me to get some help!

Adam Erwin is a personal trainer who travels the world to work with people who want to experience the best health, nutrition, and exercise time of their life. A resident of Minneapolis, MN, Adam is currently focusing on clients in Eden Prairie, MN and surrounding areas. Please visit www.keepyourbetterhalf.com to learn more about Adam's work and how he can help you look the best you have ever looked in a ridiculously short amount of time.