Nutrition for weight loss

Posted by Chad in Nutrition | Weight Loss - (Comments Off)

No surprise I get a lot of questions about proper nutrition for weight loss. Since many people are obsessed with numbers, here are the numbers I start with when recommending a diet conducive to weight loss:

1) Calories: Body weight x 10 calories
Why? You need to start somewhere and this is as good a place as any.

2) Protein: Body weight x 0.7g
Why? When calorie intake decreases, protein needs increase. Having enough protein in the diet will help maintain your strength and muscle mass. Although most people recommend 1g+ of protein per pound, I’ve found that 0.7g has worked well with my clients. (more…)

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Weekend Fitness Assignment

Posted by Chad in Fitness - (Comments Off)

Jump Rope & Mountain Climbers followed by a 1 mile run.

5 sets of 100 reps of jump rope with 25 mountain climbers after each set. Rest only 1 minute between sets. Complete all 5 sets and run 1 mile. Enjoy!

Quick tip about calories…

Posted by Chad in Nutrition | Weight Loss - (Comments Off)

You never burn off as many calories as you think you should while exercising. You’re always consuming more calories than you think you are. Keep these two things in mind and you’ll do just fine!

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February Boot Camps: Registration Open!

Posted by Chad in News - (Comments Off)

Registration is open for the February boot camp session!  Come out and join us at Winchester Country Club to take part in the hottest fitness program in Winchester!

Register Today!

Quick Tip on Protein Intake During Caloric Restriction

Posted by Chad in Nutrition | Weight Loss - (Comments Off)

I just wanted to post a quick tip on protein intake while on a calorie restricted diet. When calories are reduced (caloric deficit created), your body’s need for protein increases. Therefore, be extra aware of your protein intake during a calorie restriction.  Protein intake should be in the neighborhood of 1.0g/lb of body weight.  This will vary a little according to body fat, etc.  But generally speaking, this is a good place to start.

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5 Lower Body Exercises That Should Be Included In Your Routine

Posted by Chad in Fitness - (Comments Off)

Continuing with the theme from my last post, here are five exercises that you should include in your lower body workouts (but not at the same time):

1. Deadlift: Although this exercise strengthens pretty much the entire body, I recommend including it as a hip dominant exercise in your lower body routine.

2. Squat: One of the best overall strengthening exercises for the lower body.

3. Split Squat: Great unilateral exercise for strengthening the legs and improving stability at the hip. (back foot can be on the ground or bench as shown)

4. Glute Bridges: With the prevalence of hip flexor tightness and subsequent inhibition of the glutes, this is a great exercise to activate and strengthen this muscle. (can be done single leg as shown or double leg)

5. Multi-Directional Lunge: This is a great multi-funtional strengthening exercise that can be used as a great dynamic stretch as well.

(Bonus) 6. Romanian Deadlift, Single Leg: Because I’m partial to RDL’s, I couldn’t leave this one off the list.  Great hamstring/hip movement.

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