Samara Donald is: The Gym Coach

Make the most of your workout!

Resolution Reboot

Ok folks, it’s February. Time to get off the Resolution train and get REAL about what you want to achieve with your body and health this year. Whether you started 2013 with gusto on your “Lose that last 5 lbs now!” resolution, or you’ve yet to make one entirely, this blog is for you. My New Years Advice: Get off the Scale, Get on with the Weights!

38% of people make weight related resolutions. Yet, the country (and the world) is seeing obesity rates like never before. Health care costs are on the rise and metabolic conditions are on the top of those lists. What’s going on?! If everyone is trying to LOSE WEIGHT, why aren’t we getting healthier?

I don’t pretend to have all the answers, but what I can say is I see a lot of people focusing on the wrong goal. Weight is important, but it’s not a silver bullet to health. Certainly, if you are overweight or obese, you need to drop pounds and get to a healthy body weight. But… many experts suggest that Body Fat % is the more important factor for body composition and health.

Fat kills.  In many cases high body fat and high body weight are seen as one in the same – but not always. It is quite possible to be at a healthy weight and still have high body fat, and also be slightly above healthy weight on the scales and yet have a lower body fat (I am this case in point). Secondly, if you want a sculpted, lean body – not only does a toned body look way better than a flabby one – no matter what your weight, but more importantly, muscle mass will burn more fat on a daily basis than fat stores.

This does not mean go on a fat free diet! Most foods labeled “fat-free” and “low-fat” have extra sugars, which push the calorie amount right back up. Additionally, healthy fats are essential to our health. Read up on what are the right type of fats to consumer vs. avoid.

All in all, here are the best 3 things (according to me) to get lean and lower your body fat:

  1. Eat Clean; Drink Water. Ensure at least 80% of your meal is made up of lean proteins (chicken breast, turkey, egg whites, 0% plain greek yogurt), all vegetables, and some fruit. Reduce the amount of starches (potatoes, wheat, rice), grains (corn, bran, wheat, rice), Sugars, and processed and packaged foods.
  2. Focus on muscle building activities: Weight training, body weight activities, yoga, etc.. Lean muscle means you burn more calories and fat on a daily basis.
  3. Keep up with short aerobic (moderate intensity) and anaerobic (high intensity) activities for benefits to your overall health and well being. But don’t’ spend too much time focused on how many calories you burn – you’ll burn way more by reducing body fat utilizing #1 and #2 above.

Here is some other great advice for 2013.


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This entry was posted on February 4, 2013 by in fitness.
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