TOMORROW NIGHT!

Just a reminder, tomorrow night is the kick off seminar for our ROCK YOUR JEANS CHALLENGE.

So whether you want to fit into your skinny, baggy, low cut, high cut, 70's, Billy Jack, bell bottom, boot cut, Daisy Duke's or Walker Texas Ranger Jeans....

This challenge is for you!

Ladies, pick out a pair of jeans 2 sizes too small, follow our program to the letter and you'll be rock'n your jeans within 8 weeks!

Gentleman, you're in this too. If you want to go "FROM GUT TO CUT", grab a belt. We'll measure which notch you're at and help you drop 2 notches by the 8 week mark.

The ROCK YOUR JEANS (GUT-TO-CUT) CHALLENGE is $497 for non-members, $97 for members of Results Fitness and includes:

- Rock Your Jeans nutrition journal.
- Rock Your Jeans shirt
- Motivational accountability meetings with Rachel Cosgrove every Wednesday.
- Access to 4 dynamic group classes per week.

Every person who fits in their jeans by the end of the challenge. wins a $100 gift certificate to J. Serraino. Our gents going From Gut To Cut will win a $50 Sports Chalet Gift Certificate.

Grab your jeans and take the challenge. See you tomorrow!

Aerobic Exercise and Weight Loss Research

By Alwyn Cosgrove

Isolated aerobic exercise and weight loss: a systematic review and meta-analysis of randomized controlled trials.

Am J Med. 2011 Aug;124(8):747-55.
Thorogood et al

These researchers looked at all the trials on aerobic exercise ( 14 studies involving 1847 participants).
The average weight loss after 6 months was 1.6kg (3.5lbs) and after one year was 1.7kg (3.74lbs)

The researchers concluded that “Our results show that isolated aerobic exercise is not an effective weight loss therapy”
although it “may still be an effective weight loss therapy in conjunction with diets”  

My take: It doesn’t work on it’s own, but it might work with diets? Huh? Nice way to be ambiguous….
These researchers found that aerobic exercise doesn’t work at all — the weight loss after six months to a year is less than 4lbs. I’d say that it still does
That takes us 2 weeks at Results Fitness.

 

There are several other studies showing no effect of aerobic exercise on weight loss when compared to dieting alone. There are a ton of benefits to low intensity aerobic exercise, but time and time again, research and the real world have shown that it’s not an effective tool for fat loss training or really an effective use of your time if that’s your goal.  

 

As far as exercise for fat loss goes – Strength training is number one. Metabolic circuits and interval training are number two. But they all fall a long way short of a solid nutrition plan.

14 studies on weight loss and aerobic exercise with 1847 participants have failed to show any meaningful results. Isn’t it time we faced the truth that it just isn’t a fat loss tool?

–

AC

Too Strict, Too Soon

By Rachel Cosgrove

Frustrated because she was stuck at 18% body fat and wanted to drop to 16% by her birthday in 2 weeks, one of our clients asked me for help on what to change. Up until this point she had been following the Base Phase Nutrition Principles from my book which are what we recommend for clients at Results Fitness and had dropped from 22% to 18% over 4 weeks. This was excellent progress.
It was time to dial it in these last 2 weeks so I recommended she make a few tweaks including following the nutrition rules in my dial it in and fine-tune phases of my book. Two of these changes were to switch out the fruit she was eating for green veggies instead and swap out her protein sources to be from more fish.
Her house started to smell of fish, which meant she was on the right track to “dial it in” and reach her goal…2 weeks later she measured in at 16% body fat and had successfully dialed it in and looks great! At this point she can go back to the Base Phase Nutrition Rules and maintain allowing herself 10% splurges and when another photo shoot or event comes in “dial it in” again.
Another client overheard that this first client had stopped eating fruit and started to panic – maybe I need to eliminate fruit too…And asked me – should I stop eating fruit? No, not yet because you are still losing body fat doing the base phase.
One of the biggest mistakes many people make is going too strict, too soon leaving you no where to go when you do want to dial it in for a big event, a photo shoot or a night out. Instead stick to the rule in my book – If It Ain’t Broke Don’t Fix It Rule. Keep your nutrition as easy as you can while still losing body fat and then when you get to where you want to be you can step it up and “dial it in.”
The problem is that if you come out of the gates sprinting…eating extremely clean with zero splurges and working out 6 days a week…
…Where are you going to go when your body adapts?
And your body will adapt.
And then you’ll have to figure out how to put a new demand on your body.
So relax and enjoy a splurge…unless you are “dialing it in” which I am these next two weeks so yes my fruit has been swapped out for green veggies, my protein is coming from fish and my splurges are over for two weeks until my photo shoot…
Play time is over…time to dial it in!