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.

Build Black Friday to Capitilize on Thanksgiving Calories Says Minneapolis-Based Personal Trainer

This is the day that people will fall over each other, run like crazy, and even bite someone's ankle to get the early morning deal at the department store.  If Thankgiving is all about consumption, Black Friday is all about consumers.  It's all about the door-busting deals!

Well...have I got a deal for you?!  What if I told you that you could use the consumption from Thanksgiving and turn it into weight loss on Black Friday?  Heckuva deal, right? Most of us scared our metabolism yesterday will way too many calories.  Now that our metabolism is in full gear, let's captilize on it!  Make sure to include some of these weight loss tips for your Black Friday.

Lose Weight on Black Friday Tip #1: Shop!

Battle the crowds, run up and down store aisles, and be on your feet all day.  Burn lots of calories.  Shopping is a great way to burn calories...as long as you behave with your foods.  We need a sweat band in aisle 9! 

Lose Weight on Black Friday Tip #2: Don't Eat Anything You Ate Yesterday

Black Friday is a day to abandon the left overs.  Save them for Saturday (and then feast again!).  Today, lay low with your calories, and eat healthy.  Instead of doing fast food and mall food while you shop, bring an orange or other fruit.  Drink water.  Stay away from starches like mashed potatoes and breads.  Seriously, give the left overs a day of rest and eat a lot healthier than you did yesterday. 

Lose Weight on Black Friday Tip #3: Go to the Gym Before Your Big Meal of the Day

I can see it now, frazzled and shopped-out ladies all over the country will crawl to the dinner table to devour anything they see.  Don't do it!  Before you eat your largest meal of the day, lift weights.  Not cardio, weights.  It can be a 20-minute weight-training session, but get it in before your largest meal of the deal.  It will help your metabolism to conquer those calories and not leave your body stressed out!

Lose Weight on Black Friday Tip #4: Consume Fiber

Black Friday is the busiest day of the year for plumbers.  To celebrate that, it would be a good idea to consume a fiber drink, some fiber pills (we're talking psyillium seek husk, people!), or some leafy green fiber.  We don't want Thanksgiving to sit inside us forever.  The best way to do that is to put some fiber into the mix and help your body get back to normal.

Lose Weight on Black Friday Tip #5: Try Papaya

I would imagine that several digestive issues, like heartburn, will pop up Thursday, Friday, and the rest of the holiday weekend.  Why?  Our digestive system gets overwhelmed and our digestive enzymes and bacteria (the things in charge of breaking down foods in our system) are under-staffed.

To fix heartburn and other maladies, go to your local GNC and buy some digestive enzymes and also the chewable papaya enzyme.  Take the papaya with you wherever you go and chew a few after each meal this weekend.  Take the digestive enzymes as directed.  You will be amazed how heartburn and other digestive issues get resolved when you take in digestive enzymes. 

As for the bacteria you will need, try some acidolpholus (at least 2 billion CFU's...colony forming units...the official measurement of bacteria everywhere) or eat some morning yogurt.  That should do the trick.

In Closing

Try to work the ideas above into your Black Friday mix and you will have been successful in weight loss today.  For Saturday, follow the Thanksgiving blog ideas!

Adam Erwin is an in-home personal trainer who travels the world to work with people who are ready to put excuses aside and work hard to change their body.  Visit www.keepyourbetterhalf.com to learn more about what Adam does, who he works with, and how you can have him come and work with you!  A Minneapolis resident, Adam will work close to home (Eden Prairie, Wayzata, Minnetonka, Edina) or will travel to your location (San Diego, Miami, Phoenx, Sidney Australia) to work with you.