Do you want to join most Americans in learning how to lose extra body fat? CrossFit Jungle Gym is here to help. Your focus in losing body fat needs focus first on objective data, energy consumed, energy expended, remeasurement of objective data, analysis of change, then improvement of the plan. Below we detail some of the strategies and tactics that will drive best results. Whether your extra body fat may is holding you back from getting more pull ups, keeping you from going to the beach or you’re trying to be healthy. We are going to focus on the things that are going to make losing that extra body fat as simple and painless as possible!
In order to get a clear picture of where you are starting from you’re going to want to have a clear picture of: BF %, Lean Body Mass, Basal Metabolic Rate and Inches. Establishing this starting point is essential if we’re hoping to maintain gains, avoid frustration and stagnation later. At CFJG we take this measurements on Day 1, Day 60 and every 90 days for your entire membership (if weight loss is your goal).
BF% is going to tell us what our realistic and ideal body weight goals should be. There’s a healthy level of fat for both men and women.
One the keys to weight loss is that we are consistently not over consuming calories. There are plenty of different strategies for executing this but it’s all going to stem from know your:
- Basal Metabolic Rate (or how many calories you burn just existing)
- Calories burned from physical activity
- Not consuming more then calories than that
There are a couple reasons why quality food is important to body fat loss. One is the primarily revolving around satiety (feeling full). Quality carbohydrates in particular are nearly unlimited in consumption because they are dense in micro nutrients and NOT calorically dense. It makes it VERY difficult to over consume while also ensuring fullness.
Lean Body Mass
The higher your lean body mass or skeletal muscle mass is the more calories you burn at rest (BMR). You can think of more muscle like a bigger engine in a car… it guzzles more gas. The difference is, in the case of body composition, the gas is available or stored energy. Which means when we burn it, we won’t acquire as much fat. LBM is more dense than fat. That is the primary reason we MUST use an accurate BF% reading in addition to weight readings to assess progress.
The next thing we want to achieve when considering how to lose extra body fat is a higher activity level. Doing so is going to expend more of our energy leaving less to become stored as fat. Increasing activity level will help keep us from acquiring more fat and begin the process of slimming down.
Your activity level is important to fat loss no doubt. Small consistent weekly activity “deposits” have a larger value than large inconsistent monthly “deposits”. We need to make a habit of activity. A lot of people try to make a habit of activity on their own. Some succeed to eventually find out they need to refine their activity type. While others find it troublesome just to make activity a habit. We prioritize consistent weekly activity over the quality of activity. If you have the choice to maximize your time though, then there is no reason why you shouldn’t.
The Habit of Activity
There are two groups as described above… those who made habit of regular activity and those who have not. For the person just building a habit of activity, two hours of training is infinitely more than no activity. Two hours weekly is enough to jump start progress for awhile. A daily step goal, is one of the simple way to gamify, daily activity level. At CFJG we focus on weekly activity level first. We start people in our facility with 2 workout sessions a week and we maximize every minute of that training. Almost anyone can adjust their schedule for 2 sessions a week. If they can’t… it’s like they’ve committed accidentally to not losing weight.
The Optimization of Activity
If you have already built a daily or weekly activity routine but have plateaued, it’s time to optimize. Method now matters in how to lose extra body fat! Productive use of energy now becomes more important than just using energy. After a couple weeks of optimizing at 2 day week, members graduate to 3 days a week. Where, depending on other individual factors, they can sustain real results for a LONG time.
Can I really do this?
Yes, you can! We have 100’s of success stories of members who have used a variety of our services to lose extra body fat. Take Heather for example who lost over 15lbs in 5 weeks with our Nutrition Challenge. How about Chris who looks like he could fit two of himself into his old pair of pants? If you’re wondering “I’m overweight can I do CrossFit?” you aren’t the first or last to ask. You also won’t be the first or last to change your life.
Losing your extra body fat is simple in theory. What we specialize in is not only simplifying the theory but implementing in your life. We will walk you step by step to help you succeed once and for all. It’s time for you to be able to enjoy more physical activities, walk tall with confidence and reap the benefits of your new found body!
Meet with a CFJG Coach and start building your plan today!