How do we lose weight?
- Step #1: Calorie Deficit
- To lose weight, shed fat, and effectively change your body requires what is called a calorie deficit. Simply put, you must eat less than you need.
- The 310 method of weight loss begins with a nutrition consultation where we calculate how much you need to eat daily, while taking into account your calorie deficit.
- Why is this important?
- When we tackle the challenge of losing weight, you run the risk of losing both fat AND muscle. Our goal here is to avoid any unnecessary muscle loss while asking your body to burn fat.
- How do we retain muscle while losing fat?
- Macro-nutrient Intake
- We must figure out what is best for you to eat to support changes to your body. Here we are referring to the Big 3: Protein, Carbohydrates and Fats.
- Retaining muscle while losing fat requires a custom ration of Protein:Carbohydrate:Fat, with most of your calories coming from Protein.
- We must figure out what is best for you to eat to support changes to your body. Here we are referring to the Big 3: Protein, Carbohydrates and Fats.
- Macro-nutrient Intake
- Once we establish your calorie number, we take it a step further….
- Step #2: Strength Training.
- Strength training gives your body a reason to keep changing.
- The 310 program calls for strength training to happen 3 days/per week, and each session focuses on progressive barbell exercises that target the whole body, such as:
- Squats
- Presses
- Deadlifts
- With increasing demands, your body will be asked to respond positively by taking the food you eat and converting it to muscle.
- Adequate nutrition planning, loaded barbells and solid programming are the tools we need to change our bodies the right way.
- Now that we have your diet and training plan in place, let’s finish by throwing in some sweat sessions.
- Step #3: Cardio
- Finally, we throw in some endurance training to make your heart stronger and burn some extra calories because, why not!
- These 310 method of Cardio training mainly calls for machine work, specifically with Concept 2 Rowers and Assault fitness Air-bikes.
- Cardio is a great tool to help lose weight, but it can also produce a ton of repetitive movements that can be tough on your joints when performed as running or jumping with speed ropes.
- Using low-impact machines to get your sweat on will prevent any long-term effects of muscle soreness and help you recover fast between sessions.
Calorie Deficit + Strength Training + Cardio = Weight Loss
Are you Ready To Start Cooking???
Frequently Asked Question
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Here is the short answer- not yet. This is because the effects of regular strength training sessions will significantly impact how your body uses the food you eat to make energy. Once these effects have worn off, it is now time to play with our diet and figure what we need and dont’ need to help us continue on our weight loss journey.
Great question! Let’s keep it simple- Lifting relatively heavy weights signals your body to build more muscle. The chemical processes that your body uses to make more muscle happen while you sleep. When you are asleep, your body access fat stores in your body to produce energy. Therefore, the more demand you place on your body to build muscle, the more fat can be taken from storage in our body to use as energy and fuel these chemical processes.
Strength and conditioning has many benefits for fitness and overall health. First, your body becomes more efficient at pumping blood, full of oxygen, all throughout your body. Second, lifting weights is a great method to burn a ton of calories. By consistently burning calories, there is less of a chance for extra fat to build around your heart. Less fat storage around your heart reduces your risk of experiencing heart disease.
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