Build a Brick House

Are you considering a strict diet and bootcamp exercise to make up for summer weight gain? Think again because you’re running out of time, and those quick weight loss schemes never work out in the long run!

As we age it becomes more and more difficult for our bodies to rebound from trauma; crash dieting and “blitz” exercising is traumatic to the human body. It’s an assault that weakens your body, and a weak, sickly body cannot magically morph into a strong and lean physique…it just can’t.

That’s why it’s important to start with “reasonable” and gradually progress to “moderate” so that you can naturally adjust to “vigorous”….

You need to build yourself up!

What most people think of as “conventional dieting,” (slashing calories and eliminating whole food groups) actually tears down the body structure, weakens the foundation of health and creates an unstable environment that will actually diminish your ability to lose weight and remain healthy and strong in the years to come.

BUILD A STRONG, SOLID HOUSE

You need good quality building materials to build a strong and solid house and you need a specific amount of building material to complete the house of your dreams.

BUILD A STRONG, SOLID BODY

So too with your body. If you’re to achieve a strong and healthy physique you need good quality food and you need a specific amount of food to build and maintain that physique.

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Lasting Quality

A well-built home is easier to maintain and requires less maintenance than a poorly built home. A fit and healthy physique is easier to maintain than one that is starved, weak and sickly.

A well-built home takes longer to build but is worth the investment; same too for a body that will perform and thrive for many years to come.

Do it right the first time!

The Planning Stage

There are standard calculations required to build a house.

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When you’re investing time and hard-earned money, you do the groundwork, right? You calculate costs, research materials, establish a time line and figure out the game plan…….

Plan for a strong body too; formulate and follow a game plan for your health and weight loss.

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Calculate your calorie needs, choose wholesome foods, plan your grocery list and prepare your food. It takes time to succeed; preparation, contemplation and organization are part of “the life”.

 How?

Start with the very basics: nutrition and exercise.

Energy balance is the relationship between “energy in” (food calories taken into the body through food and drink) and “energy out” (calories being used in the body for our daily energy requirements).

HOW MANY CALORIES SHOULD I EAT?

Figure out your Basal Metabolic Rate (Basal Metabolic Rate is the amount of energy expressed in calories that a person needs to keep the body functioning at rest. Some of those processes are breathing, blood circulation, controlling body temperature, cell growth, brain and nerve function, and contraction of muscles.) The body’s energy needs include the amount of energy required for maintenance at rest, physical activity and movement, and for food digestion, absorption, and transport.

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You can determine your probable optimal calorie need using a simple formula that calculates BMR. You can find BMR calculators all over the internet, here’s a good one: BMR Calculator. Once you’ve nailed down the number you can retrain the body to consume and utilize the nutrients, overcome poor eating habits and gain the energy you need to train intelligently. You’ll adapt!

The Action Plan

The Action Plan energy balance section sets general guidelines for the calories you should be taking in. You need these (quality) calories to build that brick house, so don’t scrimp! Start your program with maintenance level calories to restore nutrients and provide the fuel you need to exercise. Once you are recharged with good food it’s easy to manipulate the calories in order to prompt fat loss.

Kerri’s Calculations

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Kerri S. is an  Action Eight participant; one of 8 women I worked with personally and started The Action Plan earlier this summer (2015).

Kerri was shocked to learn her body requires 1800 calories to function optimally. She’s getting her head around it but it’s difficult to fathom successful weight loss when eating that much.

I point out to her that 1800 calories of wholesome food may seem like “too much” to lose weight, BUT the “sneaky snacking” and nibbling has been the too much!“. 

When Kerri divides those 1800 calories by 5  (3 “meals” and 2 “snacks”), consuming the appropriate amount of food becomes easier to manage. 360 calories per meal is an average clean eating meal and 1800 calories of clean food IS GOING TO BUILD LEAN MUSCLE, which will burn fat.

And that’s the whole point: scale weight is secondary to how you feel, how you look and how you function.

Fat Loss Success

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Kerri is a ways from “getting it all right”.  She’s learning and she’s striving to make better choices. With only the few strategies that she has grasped and applied so far, her efforts are already paying off. Initial comparison photos show changes in her physique and she reports feeling energetic, confident and excited to continue. She has a plan and she’s following the blueprint to building a healthy fit body!

HIT Cardio + Weights + Better Food Choices

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Kerri has a quirky instability in her back that requires modifications during exercise. She is realizing the importance of good nutrition in building strong muscles to support her weak links. Adding a basic weight training routine focuses appropriate loads on her weak areas. With a balanced program of HIT cardio (modified), resistance training and supportive nutritional strategies, she is reaching her goals!

Relevant exercise (that is, exercise that is appropriate for your goals) and proper nutrition will work for you too – even if you’re Over 40. Never doubt it, just get doing it! Build a strong and solid “brick house”.

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Okay? It’s time to get rolling!

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Have a Fit Day!

~karen

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