12 Single Arm Rows + 45 second Superman hold
… then …
24 alternating single leg bridges with band around knees (Sub belt) + 45 second chinese plank.
-800 Meter Farmer Carry 53/35lbs Weights (Grocery Bags, Wheel Barrow, KBs)
*Every time you break it’s 10 v-ups
*Every time you break it’s 10 Leg Raises.
Did I get your attention with that title? Unfortunately, our society programs us to expect quick fixes, and instant gratification when it comes to most things. Which is why news segments and blog articles get attention with clickbait titles like: “Top 10 ways to lose fat NOW!”
We are all led to be in a state of dissatisfaction with the way we look. We see advertisements with bikini clad models or weight loss pills for instance, that have been created in some kind of scheme to make money off of us and turn us toward thinking that we aren’t enough in some way.
As consumers it’s our job to become better and more educated about the sensationalism that we witness each day. For example, often times articles will use “research” to back up points around a diet or tip that doesn’t include the entire body of the research. They pick convenient points that promote their product and exploit it for their gain.
All this is to say that the simple truth is when it comes to weight loss is there is no easy fix. It takes time for the weight to get put on, and it takes time for it to come back off.
And you have to put in the work to make it happen.
One way of doing this is by creating larger more active muscle groups which helps your body expend more calories, even when you aren’t moving1. Thankfully, CFII makes this simple for us. Often times our skill involves a strength component and frequently our WODs do as well.
Another way is by being aware of what you are putting into your body. However, I challenge you to think of yourself as a scientist collecting data, and not passing judgement-based (good or bad) thinking on what you are eating. What did that piece of cake make you feel like after you ate it? Gassy? Bloated? Did your energy tank? How about that apple? Thinking like this can help us to move away from depending on the media to judge how food should be, and instead giving you control to decide how food feels to you.
As always, your CFII Coaches are here to support you if you have weight loss or nutrition goals and can help to point you in the right direction.
Written by Coach Courtney
1. Hackney, K. J., Engels, H.-J., & Gretebeck, R. J. (2008). Resting Energy Expenditure and Delayed-Onset Muscle Soreness After Full-Body Resistance Training With an Eccentric Concentration. Journal of Strength and Conditioning Research, 22(5), 1602–1609. doi: 10.1519/jsc.0b013e31818222c5
… then Burgener warmup