This EM2WL Client is down 20 lbs! Here’s how!

This EM2WL Client is down 20 lbs! Here’s how!

This EM2WL Client is down 20 lbs! Here's how!

Are you curious about how our EM2WL clients are doing? In this video series, we'll be highlighting one of our amazing success stories! This particular client has lost an impressive 20 lbs! Watch the youtube videos above to learn more about her journey and find out the tips and tricks she used to achieve such great results! We hope you find this information helpful and inspiring. Congratulations, Athena, on your incredible accomplishment! You should be very proud of yourself! Way to go!!! :)

 

Part 1: How to Cut For Fat Loss (Without Losing Muscle) – Kiki Reacts

Part 2: How to Accurately Measure Your Progress – Kiki Reacts

 

Listen to the FULL video in the Youtube video above.

Part 3: The Truth About Consistency – Kiki Reacts

Listen to the FULL video in the Youtube video above.

Part 4: DIETING: How It Can Make You GAIN WEIGHT – Kiki Reacts

 

Listen to the FULL video in the Youtube video above.

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Diet Myths Debunked: What You Need to Know

Diet Myths Debunked: What You Need to Know

There is so much conflicting information out there. One person tells you that carbs are the devil, while another claims that all you need to do is cut out fat and you'll lose weight. Who's right? And more importantly,, who's wrong? In this video, Rebecca Scritchfield and I debunk some of the most common diet myths, set the record straight, and give you the information you need to make healthy decisions for your body.. So put down that fad diet book, grab a donut (yes a donut!), and watch on!

 

Diet Myths Debunked: What You Need to Know

Dieting maintains its power because it creates a deep need. So “I'm not good enough as I am right now. This is a pain point, and it promises that life will be so much better if you do this, right? And we ACTUALLY believe that promise! We feel hope just from that visual of that imaginary better life or how your body would look after losing a certain amount of pounds on Whole 30 or whatever. That visual sends a dopamine reward to your brain, saying, “This would be good if this happened to me.” So we're not thinking rationally. We're emotionally sold on the vision of what I can't have, as I am right now. I must work to achieve this by depriving my body. It's very, very twisted.

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How to Lose Weight WITHOUT Cutting out the Foods you Love

How to Lose Weight WITHOUT Cutting out the Foods you Love

What if I told you?… You don't need to eat low carb, workout for hours a day, spend your weekend meal prepping, or even miss out on eating donuts with your kids. Did you know that you CAN lose weight WITHOUT cutting out the foods you love?

 

How to Lose Weight WITHOUT Cutting out the Foods you Love

In this Youtube video, we are throwing back to my interview with Amber of Biceps After Babies (@biceps.after.babies on IG 📲!) as she speaks ALL about how she created a body she loves WITHOUT giving up the foods she loves!
In this chat, you'll discover, how YOU can also be an example that ALL foods can fit into your diet and that you can eat the food you love while seeing the progress you want to see (rather than taking breaks from your progress to “enjoy life”).
If you…
  • Eat “healthy” but don't see the scale go down.
  • Are overwhelmed with the thought of getting started counting macros.
  • Feel “stuck” or “frustrated” in your fat loss journey.
  • Start the day with such good intentions but then end it with a carton of ice cream and guilt.
It doesn't have to be this way….
You CAN find food freedom AND finally make progress on your fat loss goals… …without having to cut out ice cream or pizza.
(Got a friend who is struggling, removing everything from their diet, and seeing no progress? Share it with them!)
And Great News!!!
My friend, Amber Brueseke from Biceps After Babies, will be holding a FREE 5 Days to a Fitter You Challenge starting March 21, 2022. Trust me, you will love it!
Want to get fitter WITHOUT misery? Nothing restrictive. Nothing off-limits. 100% customized to the body you want? THIS CHALLENGE IS FOR YOU! Daily Emails, Daily Training, and ALL recorded – so get in it, get on it, and invite a friend!

Links

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Should an overweight person lift weights?

Should an overweight person lift weights?

Should an overweight person lift weights?A lot of people ask should an overweight person lift weights, or should they wait until they’re smaller.  A common misconception is that the bigger you are, the more extreme measures you need to take (bigger calorie deficit, higher amounts of cardio, etc).  The thinking is that you should wait until you look like the people that are lifting, before you join in.

Extremes are overrated. Don’t believe the hype.

Should an overweight person lift weights?

Cardio will help you lose weight, to an extent. But it will only create a smaller version of the body you have now, with all the same lumps and bumps in all the same areas. You will shrink, but your body shape won’t change. If you lift heavy; however, you will manipulate your body in such a way that it will not only shrink, but also change shape.

Now remember, the definition of heavy varies person to person. My heavy is going to be different from your heavy. The key is to challenge yourself, within your limits. You should be able to lift increasingly heavier as you progress through the different lifting stages. This is an excellent time to challenge yourself, lifting as heavy as possible — the bigger we are, the more power we actually have to push more weight. Challenging yourself by increasing weight will push your metabolism through the roof.

Should an overweight person lift weights?With lifting, you can actually get more done in less time because your body doesn’t have the same opportunity to adapt as it does when doing cardio. When your body begins to adapt, the only solution is to keep pushing it to the limit. A limit that keeps moving further and further away means longer and longer workouts. But when you lift, all you have to do is to increase the poundage. You don’t have to add more time to your workout. More productive in less time. Isn’t that something we all want?

So don’t be intimidated by the thought of lifting “heavy.” Heavy is relative, but you definitely want to start lifting as soon as possible. Start with what you’re able to lift and work your way up. Heavy two weeks from now should be different than heavy today. There was a time when 7 or 8 pounds was heavy for me! But I kept increasing, and in turn, I gained strength. If you don’t increase, your body will adapt, and stop changing. The initial toned look from your first few weeks of a new workout will become softer.

Your body needs the challenge in order to keep morphing into the body you want and deserve.

Looking for a new challenge to your workouts? Try out our EM2WL Training App!

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Strength Training – What if I don’t want to lift?

Strength Training – What if I don’t want to lift?

strength trainingQ* I would like to lose another 20 pounds.  I run 3 or 4 times a week, and will soon be training to run a half marathon.  I am a 45 year old woman and my job is pretty sedentary, even though I stand most of my day.  I know that as I get closer to the goal weight that things could slow down.  I would just like to set myself up for success.   I know that I should be lifting, but I really don't want to.  Can I still reach my goals without strength training?

A:  I won't say that you need to do something that you truly don't want to, if that's what you're expecting.  But…first hear me out, so that you can understand what you're up against.

As you've likely have heard, there are huge benefits of strength training that have nothing to do with your outward physique.  But since the question pertains specifically to your physique goals, I will only address that aspect:

  • First of all, there's nothing inherently wrong with doing cardio (presuming you're not doing a reset), and many cardio lovers have found ways to be successful with EM2WL.  The key for them has been in including lifting (and even bulk cycles), for greater physique goal success.
  • When you choose to do cardio only, you're left as merely a smaller version of your current self.  With all the same lumps and bumps in the same areas.  Combine aging with excessive cardio and dieting, and it's a recipe for muscle loss.  Losing muscle makes you “skinny fat.”  This means that you will have to go DOWN in weight each year, just to look the same as you did the year before.  As you can see, over time, this could become problematic.  So your goal weight will need adjustment if you're looking for a specific “look” and only doing cardio…and even then, it's not so certain that you'll get it.
  • Muscle is what gave us our former youthful look. Without it, we will begin to look bigger, and hence older (even if we stayed the exact same weight that we were in our youth).  Lifting will not only keep that youthful tightness of the body, but also allow you to hit your goal WITHOUT having to lose so much weight.
  • The other thing with doing cardio only is that our body adapts to cardio.  So if you're doing a lot, then at one point you may not be eating enough for your super high burns, but over time, that amount will become too much as your body adapts to the activity to become more efficient.  So you'll be doing the exact same amount of work, yet burning much less calories.
  • It actually does your metabolism a disservice over time.  You don't want to get to the point that your body views running 10-15 miles, the same as going to check your mailbox: just part of the routine, and thus no changes being made.

It's fine if running is your passion and you want to do it no matter the physique consequence (as many runners will do). If you want to get smaller, then you should fully understand how running only will play into the picture.

I'd highly recommend mixing some lifting into your routine.

Our motto, “cardio for fun, weights to transform.”  If you abide by that, then you can still do the cardio that you love, simply for enjoyment.  But if you really want to transform your body, allow the iron to assist you.

With all that said…if you still aren't feeling weight lifting, then I would keep close eye on your heart rate monitor.  If you notice that you are burning less calories than you used to, then you are likely eating too much, and will have to continue to adjust accordingly.

strength training

Photo cred: flickr ~ rvwithtito

Have fun in your half marathon!

 

 

How about you fam? Any tips for a newbie that's not into lifting? Are you reaching your physique goals with cardio only? Have you had to make any adjustments in order to keep progressing?

 

*Q & A posts are excerpts from actual submitted emails from clients and fam.  Have a question that you'd like to see addressed in Q & A or explained in a future article? Drop us a line below!

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Photo Credits: rvwithtito and Rance Costa

Metabolism Reset Series: Cardio

Metabolism Reset Series: Cardio


So, you've finally made the decision to go through with a metabolism reset. You've had it with diets and excessive exercise and you are ready to make the necessary changes to get your body functioning properly again.

We are proud of you. That first step is incredibly scary. The road that you have ahead is not easy, but it is worth it!

Cardio…how much is too much?

One question that we get asked quite frequently at EM2WL is about the amount of cardio that is “permissible” during a reset.

We are all about moving your body in a way that is enjoyable and achieving your fitness goals. We would never tell you to give up something you love! Even though we are passionate about getting women to lift heavy weights, we know that many of our readers really enjoy cardio, whether it is training for a marathon, crossfitting, or gettin your groove on at a Zumba class.  As long as you are making sure to match your caloric goals to your activity level, you should be able to continue to participate in the activities you love.  Just make sure to incorporate some heavy lifting in there in order to stimulate your metabolism and build that fat-burning muscle.

Unfortunately, many people are not asking these questions because they love cardio, but out of a place of fear. They are afraid that if they eat all this extra food, and do not compensate for it with extra activity, they are sure to balloon up.

It's important to remember that the goal of a metabolism reset is NOT weight loss. Our bodies need energy to function properly. Breathing, eating, sleeping, doing the dishes, lifting weights, walking the dog…these are all activities which require energy. We get this energy from eating food. If we are not giving our bodies the nutrients that we need, our bodies will respond by taking nutrients from some other source.  At a small deficit, some of this energy will come from the burning of adipose tissue (fat) for fuel.  However, at a very large deficit (whether that is created through exercise or diet), the body will begin to conserve metabolic energy.

The purpose of a reset is to slowly get the body accustomed again to eating an appropriate number of calories for your activity level.  Its is fairly common to gain weight as you begin to up calories, but eventually, weight should stabilize.  Just as the body was quick to make adaptations to the lower calorie level, the body will quickly bounce back to eating a consistent and appropriate number of calories. It is crucial to be patient, consistent and to trust the process.

You have kids, a job, housework, and bills. Don't let your fitness goals become one more stressor. Enjoy the journey!

One goal of your metabolism reset is to give your body a chance to relax and remove some of the stressors placed upon the body by restrictive dieting and excessive exercise.

Cortisol is a hormone known as “the stress hormone.” In response to stressful situations, cortisol levels will increase.  Despite the negative press it receives, cortisol is a good thing! It helps us through those “fight or flight” situations by increasing our pain tolerance, giving us a surge of energy, and conserving energy expended. If you are being chased by a bear, that extra cortisol will help you to run for your life.  After these situations, cortisol returns to normal levels and the body's relaxation process kicks in.

However, many different types of stressors which are not really “fight or flight” scenarios can also spike cortisol levels.  Not getting enough sleep, a trying family situation, eating at a caloric deficit, and exercise all place stress upon our bodies and can trigger the release of cortisol.  If many of these stressors are occurring all at once, cortisol levels remain high, and the body may respond by making metabolic adaptations.

Too much cardio can elevate cortisol levels, particularly when not enough calories are being consumed.

Many of our readers are already finding it mentally (and often, physically) challenging to increase calories to the level that will support a healthy metabolism. Doing excessive cardio is often a way to make them “feel better” about the increase in calories. However, this creates a caloric deficit which will not allow for the healing process to take place. Increasing activity will increase energy needs during your reset. If you are already uncomfortable with eating more, you will want to keep the cardio to a minimum.

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On the other hand, doing some heavy resistance training during your metabolism reset will yield a number of benefits. Provided the calories are sufficient, a metabolism reset can provide an environment for building some quality muscle. Often switching the emphasis from fat loss to muscle growth can be very refreshing and empowering, and it gives you something else to focus on. A pound of muscle burns more calories at rest than a pound of fat, so focusing on building muscle now will help you tremendously when the time comes for you to focus on losing fat later!

The bottom line? Taking a break from the cardio (for now) will also allow you to receive the maximum benefit from this later when you proceed into a caloric deficit.  But if you absolutely feel like you cannot live without it, keep those cardio sessions short and sweet and make sure that you are fueling those cardio sessions.

 

BeccaBecca is a busy wife and homeschooling mother to five children ages 5 to 13. About three years ago, she embarked on a journey to health and fitness that resulted in the loss of approximately 100 pounds. Today, she is a competitive powerlifter and strongwoman who loves ice cream and deadlifts.  As an ISSA certified personal trainer, she is passionate about helping women to get started on a lifestyle of strength and fitness.

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