Here are the top 5 myths about weight loss:

Myth #1: You can spot reduce fat from specific areas of your body

Everyone has an area or areas of their body where they want to lose fat. People always ask me for specific exercises to get rid of fat in specific areas. Unfortunately, spot reducing doesn’t work.

In reality your body will lose weight wherever it wants to. It’s safe to assume that you’ll lose fat ‘last place on, first place off’. So if you put on weight first in your thighs and then on your waist, then most likely it will come off your waist first and then your thighs.

Myth #2: You have to follow complicated nutrition guidelines for weight loss

There are many diets out there that make weight loss a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict with each other over which foods you should or shouldn’t eat. Carbs are good or bad? Animal protein is necessary for weight loss or should be avoided at all times? 

The truth is that you don’t have to make weight loss such a science. Simply eat healthy fresh foods that haven’t been processed, and eat smaller amounts than you’re eating today.  

Myth #3: You will bulk up with resistance training

I can’t tell you how many times I’ve heard women tell me that they won’t do resistance training because they don’t want to bulk up. Trust me, ladies, you will not accidentally put on bulky muscles.

You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up. However, strength training will help you burn more fat and lean out.

Myth #4: You can get a six pack from crunches

Just focusing on crunches will not make your midsection chiseled. Ab crunches are great, but don’t rely on them to get into great shape.

A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training. Extra weight around your midsection is actually very important to reduce for your health. A comprehensive fitness program is the only way to widdle down your waist. 

Myth #5: Cardio is the most important exercise for fat loss

Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, using the Elliptical for 45 minutes, or taking an aerobics class. These are all great forms of exercise…but they aren’t enough.

The benefits of resistance training definitely outweigh straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density.

Cardio workouts should fit into your overall plan for health and wellness. However, the benefits of resistance training, especially in fat loss, are astounding. The more lean muscle mass you have, the faster your metabolism, and the faster you’ll lose fat. If that doesn’t sell you on strength training, then I don’t know what would!

If you have any questions regarding weight loss, please contact me through my website: www.freedomfitnessgym.com.

The word alone conjures up the image of a garage too filled with junk to walk through, let alone park a car, and closets filled to capacity.

When things get this out of hand it’s easy to just give up.

Why put your shoes on the rack when you’d have to climb over a stack of newspapers to reach it? It’s easier to throw them down by the door. Why hang your coat up when the closet is a disaster area? It’s easier to drop it over the back of a chair.

What does this have to do with fitness and weight loss? It’s actually a striking analogy for where many of my clients are before they find me.

They’ve given up.

Why eat a salad when you’re thirty pounds overweight? It’s easier to enjoy a heaping plate of pasta. Why go to the gym after work when it will just make you sore? It’s easier to relax on the couch. Why spend an hour working out every day if you don’t see results right away? It’s easier to relax watching TV after a long day.

Living life with unwanted excess weight is like allowing your garage to stay clogged with junk. It’s a discouraging place to be.

The good news is that you aren’t stuck.

In the same way that you take a weekend to roll up your sleeves and get that garage cleaned out, it’s time to take a few months (or more depending on where you are in relation to your goals) and drop down to your ideal weight.

I know I’m making it sound easy, and when you approach it this way it is easy.

Take Action

How can you motivate yourself and stay motivated?

Sure, we often are motivated to lose weight, or put on muscle, or to be a certain dress size, but a lot of times we only last a month, or even a week. We make an effort but once we don’t see the results we want right away, we give up.

So how can you maintain your motivation?

Every person is different, but I notice that clients who have a specific goal in mind get the best results.

What could your goal be?

Look good in a swimsuit for a planned vacation? Lose enough weight to qualify for a job that has specific weight requirements? Fit into your dream wedding dress? Get to the weight your doctor says is necessary for you to no longer be a risk to your health?

These have been specific goals for clients at my gym, and these clients reached their goals. How? They had a specific timeframe to reach their goal. They could see how they would look and feel once they got to their ideal weight/size.
They didn’t allow themselves to dabble in new diets. They didn’t start and stop an exercise regimen. They made a plan with a professional (in their case, it was me) to exercise consistently and eat a healthy, low-calorie diet.

These clients also didn’t stop when they weren’t getting the results they wanted; they persevered. Of course it’s discouraging when you aren’t losing pounds when you exercise every day and you’re watching your diet. The ones who achieve the results are the ones who stay positive and know they will reach their goal if they keep working at it.

Your “Spring Cleaning Plan” for your body: Set a goal. Set a timeframe. Make a plan. Be consistent and positive. Envision yourself reaching your goal every day.

Once you’ve reached your goal, you’ll be in maintenance mode. The best place to be. You’ll feel great and proud of yourself.

My Website:
www.freedomfitnessgym.com

My Home Workout Product:
www.getgunz.com

What do you do about it? Does it make you depressed?

Well, the easiest thing to do is to throw yourself a pity party. Then before you know it, your feelings of self-pity begin to snowball into a full blown case of “stubborn fat depression”.

Do you relate to these:
• Have you tried to lose weight only to fail?
• Do you feel trapped?
• Are you close to giving up on yourself?
• Do feel like it’s hopeless to try to lose weight because of your “body type” or your genes?

Once you get started on the stubborn fat pity party, you can easily fall into the mind trap of feeling helpless and be completely unmotivated to work out or eat healthy.

Fortunately, you can change.

It all starts with your mind.

You see, your mental state is critical in determining your shape and size. When you focus on all of the things that you hate about your current body, like the size of your thighs, the shape of your behind, or the way your belly looks, then you’re putting all of your energy on the negative.

The more you think about how unhappy you are, the unhappier you become.

Makes sense, right?

So instead of wallowing, try these techniques:

1. Take it one battle at a time.
You may have 20, 50 or 100 pounds to lose before you reach your ideal weight - and, boy, that can be overwhelming. The truth is that weight loss like that won’t happen overnight - it takes months of dedication. It’s no wonder so many people simply give up.

Don’t worry about winning the entire war today, instead focus on conquering one battle at a time. Take it one meal at a time, and one day at a time. A healthy meal and a good workout, and you’ve won a battle. Remember, 100 pounds is broken down into 350,000 calories. Sure, that sounds like a lot, but all you have to do is focus on burning more calories than you take in today.

2. Weed out negative thoughts.
How many times throughout your day do you find yourself plagued with negative thoughts?
I’m too fat. I’ll never look as good as I used to. I’m not attractive.
Yikes! Thoughts like these will ruin your chance at reaching your fitness goal - they are total momentum killers.

Here’s what I want you to do. Whenever a negative thought enters your mind instantly do the following:
• Immediately stop that negative thought.
• Focus on a deep breath or two. Inhale for 5 seconds and slowly exhale for 7 seconds.
• Plant a positive thought about yourself in your mind.
You can retrain your mind, similar to the way your train your muscles when you exercise. Train your mind to stop re-playing any negative thoughts you say about yourself (not just about your body, but about yourself in general!), and instead train your mind to say positive, kind things about yourself. Even if it feels forced at first, you must retrain your brain to be positive.

Positive thoughts will make you feel better about yourself and will motivate you to make positive actions. Make negative thoughts a trigger to take positive action toward your goal - the results will amaze you.

3. Visualize.
If you have weight to lose, mirrors are a nightmare. Every lump and pouch seems to jump out with alarming illumination. And it doesn’t help that most of us see things as worse than they really are.

When was the last time that you closed your eyes and pictured the body that you wished you had? It may sound hokey, but I’m serious. Your mind is very impressionable, and when you bombard it with only the negative then you will be stuck on that image.

Take time each day to visualize your body at your fitness goal. Close your eyes and put yourself in that body – feel what it feels like to be fit and attractive. This exercise is a powerful way to fixate your mind on your goal in a way that will keep you motivated every day.

4. Get serious.
Sooner or later you will decide that you are fed up with your current weight. You will decide that your health is important. You will decide that you deserve to feel great about yourself. And you will do what it takes to reach your goals.

The best way to ensure that your motivation stays strong - and that your goal is met - is to get on a fitness program that actually works. I recommend any program that emphasizes strength training, cardio, and proper nutrition. If you need help finding the right program for you – I can help. Together we will identify your goals, find workout programs that you enjoy and create a routine that works with your schedule. It’s that simple.

Check out my website to see what my fitness philosophy is: www.freedomfitnessgym.com
You can contact me through the website. I’m here to help you.

I also have a home workout product. Check it out: www.getgunz.com

Your Fitness Expert…

Drew deVry, Owner & Head Trainer, Freedom Fitness Gym

Fitness & Fat Loss Tips

I don’t know if you are one to make New Year’s Resolutions or not, but either way you’re probably thinking about how you can become fitter, healthier and happier than you are right now.

These Fitness and Fat Loss Tips will get you on the right track for this New Year:

1. Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction. How do you feel with a healthier body? Focus on that feeling.
2. Believe in yourself. KNOW with conviction that you can accomplish your goals. This is your year to do it!
3. Destroy negative self talk. Weed out any negative thoughts that pop in your mind, and plant positive thoughts and happy & healthy pictures of yourself.
4. Set specific, measurable goals.
5. Be consistent with your workouts. Exercise at least three to four times each week. Put it in your schedule so you will exercise consistently. This is KEY to achieving your goals.
6. Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting. Or, find a workout partner. Those who train with me, come to my fitness classes, or who have a workout buddy are much more likely to exercise consistently. Exercising becomes a social outlet, as well as a way to encourage others and for others to encourage you. Also, peer pressure will hold you accountable on days you don’t feel like working out.
7. Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
8. Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.
9. Challenge your body with each workout. Use different weights, do different exercises and break through plateaus. Keep changing your workout to keep your body guessing. Need help switching up your exercise routine? I’m here to help!
10. Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.
11. Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial. Fill up on no-calorie H2O!
12. Drink green tea. Studies show that green tea helps boost metabolism. Plus, it’s filled with antioxidants! So, instead of getting a calorie-filled coffee drink every day, opt for plain grean tea. You’ll save $$, too!
13. Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
14. Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health. Most likely they will still leave you hungry, even after consuming the extra calories.
15. Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health. Load up on veggies & leafy greans, and you won’t gain weight and you’ll be filling your body with excellent nutrients.
16. Fill your diet with lean protein and carbohydrates from plants and whole grains.
17. Make a habit out of reading nutrition labels, even if a food item is labelled as “healthy”. Avoid items that are high in fat and carbohydrates.
18. Avoid the trap of high-calorie beverages after your workouts. No high-sugar smoothies! Don’t try to “hydrate” yourself with sports drinks high in calories. Good old H20 should work! Eat a lean protein/high fiber meal after a good workoutl.
19. Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
20. Don’t beat yourself up if you over-indulge or if you miss a workout! You’re human - we all have these moments. The important thing to remember is that you are changing your lifestyle. Just go back to your healthy routine and consider that laspe as an anomoly to your new lifestyle.

Print this list and place it somewhere that you’ll see often – this will keep you motivated and pumped up to accomplish your goals.

Once you get started on a steady workout routine and a healthy diet, you will feel a big difference in how you feel: more energy, better sleep, more positive outlook (get those endorphins going!), satisfaction from the compliments you receive from others on your physical transformation, and overall, you’ll feel just plain happier!

Check out my website: www.freedomfitnessgym.com

I also have a home workout product. Check it out: www.getgunz.com