3 Reasons to ditch the scale and get the results you want. 

Everyone wants to “lose weight” right? And everyone wants to know “how?” Well maybe we are asking the wrong question. Maybe we should be asking “why?”

1. You’re asking the wrong question.

Q. Why do you want to lose weight? 

A. I want to curb health issues, fit into my old clothes, feel better, be skinnier, have more definition, be able to do more physically. Any of these answers sound like you? We are barely scratching the surface here. So what if I told you that you could have all these things, look skinny and defined, etc., if you never looked at a scale again. Would the number matter to you, or does the outcome matter to you? It is after all just a number. Most of us tend to see it however, as a representation of our physical image. The thing is… It is not always an accurate representation. These answers, or some similar form, usually come with the question. However the question and answer of “weight loss” do not match…

2. You’re focusing on the wrong thing.

So here’s the rub: If you want to be skinny by losing weight, go for it. But if you think that losing weight will make you healthy, you have been lied to. Is it possible? yes. Unlikely? You had better believe it. It is not the absence of body fat but the presence of lean muscle that will give the best bang for the buck. Muscle burns more calories than fat at rest, essentially cleaning of those fat stores for you. Muscle is also about 3 times more dense than fat, meaning that the size of 1 pound of muscle is about the size of 3 pounds of fat. 

3. Your scale lies. 

Both in the measurements of weight and body fat if your scale has that functionality. A myriad of factors play into the number on the scale like:

How much water and or food you have consumed.

Number of trips to the restroom.

How much sodium has been in your diet.

Stress level.

Time of day.

Day of the week.

And it goes on and on….
So here is the REAL question: Do you want to lose weight, or lose fat? In most cases, the quickest route to get to your goal is to couple both resistance training (weight lifting) with metabolic conditioning (cardio). This will give you both a quick fat burn, as well as build lean muscle mass for extended benefits. 

4 Tips To Improve Your Clean

4 Tips for a better clean

The idea of the clean is to get the bar from the floor to the front rack position. Here are a few quick tips that we may not have covered lately:

1. Keep the bar close. Get your knees back and out of the way, while your hips and shoulders elevate at the same rate so as not to change the angle of your back. We want the knees out of the way in order to give the bar a straight path. If the bar has to travel around your knees, the bar path is diverted away from your body which leads to less control, a more difficult catch, and less power transferred to the bar.

2. Stay connected to the bar. Instead of “flinging” the bar and attempting to catch it with your shoulders, keep tension on the bar as it elevates and use that tension to pull your body under the barbell for the catch.

3. Meet the bar where it’s at. For a smooth transition and catch, don’t drop so far below the bar that it comes crashing down on you. The crashing force of the bar coming down will make it difficult to maintain proper form and posture (rounding of the back and dropping of the elbows). Instead, transition under the bar with good elbow speed catching the bar where it’s at, letting your legs act as shock absorbers to cushion the load.

4. Loosen your grip. Once your elbows have passed under the bar, loosening your grip will allow your elbows to get out in front of the bar, protecting the wrists and collar bone from extra stress and impact. Catch the bar as close to your neck as possible and get your elbows up in front of the bar. 

How to actually lose weight

Weight loss can be simple if you are willing to do what needs to be done. Everyone offers a miracle shake, a cutting edge pill, some incredible short cut that will make all your dreams come true. But if it sounds too good to be true, it probably is. 

The secret to weight loss is that there is no secret. There is however a method. It is simply a matter of habits. Choose water instead of soda (even if it’s diet), have vegetables instead of fries, more protein and healthy fats, less carbs and sugars. 

Once you’ve nailed down healthy habits you can begin to modify that diet to more accurately fit your goals. Bear in mind that I said it was simple, but I didn’t say it would be easy.