Here we are at the end of Week 3, and it’s hard to believe we’re already almost a month into this thing—wow this is a big group (57). It’s sure made the Friday night workouts interesting.
I’ve noticed a couple things. This is a pretty motivated group. The weight loss numbers are better than they’ve ever been. They’re handling the workouts pretty well, and most are starting to make changes in their eating habits. Still, the group seems to be dividing into three smaller groups in terms of weight loss:
1. “overachievers” (losing 3 or more lbs a week)
2. normal (losing the normal 1-2 lbs a week)
3. struggling a little bit.
It’s easy to explain the overachievers. They are simply doing more—pushing themselves twice a day, and turning it up each week. They’re also really doing well with their eating.
The normal group is also easy to explain. It’s very typical to see people lose 1-2 lbs a week once they start exercising and eating right.
It’s the third group that’s a little perplexing, especially since some of them are getting it right with the two workouts each day and their diet. But most of them, when I ask if they’ve been getting both workouts in, have told me they’ve missed some. A few have been pretty sick and haven’t been able to do much at all.
Many of them still aren’t hitting their minimum calories either. That’s a killer. It’ll do it every time. Hopefully, they’ll start eating a little more, so their metabolisms will improve, allowing them to start burning fat for fuel.
If you’re not getting the results you want, you need to ask a couple questions. Are the results doable—is it reasonable? In this case, yes, because plenty of other people are getting it done.
Are there things you aren’t doing that the others are? We’ve already covered that. Some are missing some workouts. Some aren’t hitting their minimum.
Is there anything else you can be doing to try to get the weight loss going? Here’s where we are with this group. For some, especially those that have already been active, the key is becoming even more active.
Look at it this way. If you can already do it, does your body have any reason to change? Does it even need to change? Nope. It can already do it. It’s the overload principle you have to utilize. Ask more of it than you can do comfortably, and it will respond by making it easier. That causes changes in your body. That will cause you to burn fat.
This means if you’ve already been walking, start jogging. If you’ve already been jogging, start running. If you’ve already been running, start sprinting. Have you ever seen a fat sprinter? Ever?
If you’ve been hitting the weights, hit it harder. Don’t rest. Never take a break. Do stuff in between sets to keep your heart rate up. Find ways to up the intensity level. Lift more weight. Do it more times. Use free weights instead of machines (this is what the group will be doing next week). Get the idea?
Then of course, there’s the eating. Like I mentioned earlier, if you’re struggling to lose weight, you have to make sure you’re hitting your minimum. Sometimes you have to eat more to lose weight.
You might also have to be stricter with your diet than the others. Some people need to be a little more careful with carbs. Or salt. Never salt your foods, and avoid anything with over 400-500 mg of sodium. Never miss breakfast either. In the end, though, it really comes down to activity level and raising your intensity level. Keep trying, and it will eventually work for you.
This week, our top three losers were all women! You see? If they can do it—you can do it too. First place went to an unsuspecting Jane Graham, who’d lost 4.2 lbs and a whopping 2.59% of her body weight. Jane had been flying under the radar, and was totally surprised. She won a $30 Krogers gift card from Dimond Brothers Insurance.
Second place went to Jasmine Camp, who lost 5.6 lbs and 2.44% of her body weight. Third place went again to Tiffany Gann, a repeat from last week. Tiffany lost another 4.6 lbs and 2.18% of body weight.
Honorable mention goes to Chris Redman who lost 6.0 lbs and 1.91% of body weight. You’ll recall Chris had that great week with his whole family back in week one.
Next week I’ll give you the 1st month results and talk to you about using free weights. Until then, I’ll see you in the gym!