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  1. The 4 Phases of Weight Loss

    We've all had that experience of waking up in the morning weighing a certain amount, then stepping on the scale that night only to learn that we've "gained 4 pounds."   Yes, your body weights 4 pounds more, but NO, you did NOT gain 4 pounds of mass on your body!  You probably ate food, drank water, and haven't cleared that out of your body yet. In order to gain a pound of actual body tissue, you'd need to eat a surplus of 3500 calories above what your body burns.  Most people I know would really have to make an effort to eat a 1000 calorie surplus in a day.  At that rate, it would take 2 weeks to ACTUALLY gain 4 pounds.  That's what it takes to GAIN mass. So let's look at what it takes to ACTUALLY LOSE body mass. Fat loss or body mass loss in general is a 4 phase process: Phase -1 - GLYCOGEN DEPLETION Glycogen Depletion: You body has sugar (called glycogen when it's in a stored state) stored ready to fuel whatever work your body does - thinking, staying warm, moving, etc.  The average sized human stores up to 300-400 calories of glycogen in the liver and 2,000-10,000 calories in muscles.  The liver is like a cup - it's a fixed sized and can be filled and emptied.  The muscles cells are like balloons - they visibly grown and shrink; and the more you exercise, the more the muscles can hold. As you enter a calorie deficit, your body will initially burn off whatever stores are in the liver, and a small percentage of stores in the muscles.  Think about this like spending what is in your savings account.  Just like you don't like writing big checks out of your savings account, your body won't fully deplete muscles store.  After burning a small percentage, then it will look to body fat for additional energy. Weight loss from glycogen depletion is NOT to be confused with weight loss from dehydration: Dehydration: There are things you can do to manipulate your body to decrease the amount of water it is storing (dehydrate).  Although bloating (storing extra water…Read More

More Blog Posts

  1. Posture/Execution cues for better results in the gym

    For most, especially those starting a strength routine, it is much easier to work the wrong muscles than the intended ones. These are called compensation patterns. Take the bench press for example. Most do not have the flexibility to touch the bar to the chest with a flat back without shrugging the …Read More

  2. My Secret Holiday Tips

    You know what I do with all the Easter treats after Easter?  I THROW THEM OUT. Ain't no body eating cadbury eggs for breakfast in our house!  You may think that is cruel to do with a 2 year old and 4 year old at home.  I think it's fine. I think holidays are meant to be ONE DAY (with the exceptio…Read More

  3. My Current Problem

    NEWS FLASH - I AM HUMAN! And I'm currently having a problem. Just because I look like I'm in shape - and I AM in decent shape - doesn't mean I don't have any physical issues. Many of you know my history that is LITTERED with health issues (you can read some of it in my bio at www.liftandlivefitness…Read More

  4. Top Tips for Keeping Toned through Vacation

      Hey all! I just got home from a family vacation in Florida.  Man it was great to get away and feel some sunshine on my skin, but my body certainly noticed that we were out of routine with … well everything!  Vacation is part of the reason why I lift - to be able to enjoy all kinds of awesome …Read More

  5. Cramp! Why It’s Happening and How to Stop It.

    Muscle cramps.  If you've ever had them, they're terrible.  They strike without warning, are incredibly painful during the attack, and can sometimes cause damage that lingers for days afterwards. Your body is trying to tell you something.  Let me translate.  Your body says, "Hey, your muscles ar…Read More

  6. The Breakdown on Protein Powder – Which One, When, and Why?

    I came across this great article on Whey Protein powders on that reminded on a question I get asked ALL THE TIME: Should I be using protein powder?  And if yes, which one, when, and why?  They give a review of a ton of different protein powders based on your goal and your budget.  Very worth che…Read More

  7. Proper breathing during exercise

    The best general guideline about breathing properly during resistance training is to exhale past the sticking point and inhale on the easier, lowering phase of any exercise. This excludes more advanced Olympic movements, where a deep breath should be held throughout, known as the Valsalva maneuver. …Read More

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