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[et_pb_section admin_label=”section” background_image=”https://transformfitspo.com/wp-content/uploads/2017/02/bigstock-Fitness-Female-Getting-Ready-small.jpg” transparent_background=”off” background_color=”#ffffff” allow_player_pause=”off” inner_shadow=”off” parallax=”on” parallax_method=”on” padding_mobile=”off” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” make_equal=”off” use_custom_gutter=”off”][et_pb_row admin_label=”row”][et_pb_column type=”2_3″][et_pb_divider admin_label=”Divider” color=”#ffffff” show_divider=”off” height=”200″ divider_style=”solid” divider_position=”top” hide_on_mobile=”on”] [/et_pb_divider][et_pb_text admin_label=”Title Text” background_layout=”light” text_orientation=”left” max_width=”620px” text_font=”PT Sans||||” text_font_size=”72″ text_text_color=”#ffffff” use_border_color=”off” border_color=”#ffffff” border_style=”solid” custom_margin=”0px||0px|” text_line_height=”1.1em” text_font_size_last_edited=”on|tablet” text_font_size_tablet=”52″]
Kickstarter Day 4
[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section admin_label=”Section” fullwidth=”off” specialty=”off” transparent_background=”off” background_color=”#ffffff” allow_player_pause=”off” inner_shadow=”off” parallax=”off” parallax_method=”off” padding_mobile=”off” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” make_equal=”off” use_custom_gutter=”off”][et_pb_row admin_label=”row” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” use_custom_gutter=”off” custom_padding=”0px|||” padding_mobile=”on” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” parallax_2=”off” parallax_method_2=”off” column_padding_mobile=”on”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”justified” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]Weight Training
Weight training is an excellent way to lose weight not just because it’s regular exercise which burns calories, but because muscle costs your body calories to keep. Following on from the last section, you should know that lean body mass is very important. Your bone, muscle, organs etc. are what mainly contributes to how much calories your body burns in a day, not body fat weight. If you can put on some muscle you could easily burn a few hundred extra calories a day just because your body has to use energy to keep your muscles maintained.
First Weight Training Secret
The first secret for weight training is to focus on lifting heavy. If you can do more than 12 reps of an exercise (a rep is a repetition, generally moving the weight up and down is one repetition), you should be using a heavier weight. If you have a significant amount of weight to lose you’re unlikely to see the results of your weight training yet.
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” use_custom_gutter=”off” custom_padding=”50px|||” padding_mobile=”on” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” column_padding_mobile=”on” custom_padding_tablet=”17px|||” custom_padding_last_edited=”on|tablet”][et_pb_column type=”4_4″][et_pb_image admin_label=”Image” src=”https://transformfitspo.com/wp-content/uploads/2017/02/bigstock-Female-Performing-Deadlift-Exe-small.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”off” sticky=”off” align=”center” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”justified” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] Lifting heavy and increasing the weights as you get use to them then becomes a great way to improve your motivation. If you can see yourself getting stronger you will enjoy going to the gym more, making you more likely to stick it out. On top of the great feeling you get from getting stronger, your body releases a rush of feelgood chemicals when you do a heavy workout, it’s amazing [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_image admin_label=”Image” src=”https://transformfitspo.com/wp-content/uploads/2017/02/bigstock-Gym-Woman-Doing-Pushups-On-Dum-small.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”off” sticky=”off” align=”center” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”justified” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]Get to Grips with Calories
As you build up your confidence with the tips we cover, it’s important to start looking into calories, what they mean, and how controlling them can help you get the results you dream for.
Let’s start pretty basic – a calorie is a unit of energy, we need this energy to keep our bodies alive! We get energy from calories in food and drink. You store up some short term energy as sugars (glycogen) in your muscle, as well as in fat stores. If you want to lose weight your body needs to be using more calories than it is taking in from food, simple right?
A caveat to this is that to lose weight in a healthy way, you don’t want to take in too few calories compared to what you take in. As mentioned in a previous message, if you lose more than 1 – 2 pounds a week it can be bad for your health and leave you with lots of excess skin, giving you something new to be selfconscious about.
So because of that, it’s important to understand how many calories your body is burning. Don’t just assume that because you’re a woman you will be burning the average of 2,000 calories a day as food labels may tell you, there are lots of factors that go into it.
This bit may seem a bit maths-ey, but there are tools to make this easy for us. The quickest way to estimate your daily calorie use is with a calculator like the one Bodybuilding.com offers – check it out here and select “Maintenance” for your goal to get your current daily calorie burn rate.
This is a good, quick option, but it doesn’t take your body fat percentage into account. Body fat is meant to store energy, and so it costs your body much fewer calories than muscle to hold on to.
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_image admin_label=”Image” src=”https://transformfitspo.com/wp-content/uploads/2017/02/bigstock-Fit-Woman-Working-Out-At-The-G-small.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”off” sticky=”off” align=”center” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”justified” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]It’s quite a bit more involved than the Bodybuilding.com method, but I’ve created a calculator that works it out for you based on a few measurements. You can find it in In the full, 12-week Transform Fitspo Challenge, if you’re interested in upping your accuracy to speed up your results. Remember, making some progress is better than getting overloaded and making no progress!
Now you know how much calories your body burns in a day, you know how much calories you need to eat in a day to stay the same weight – it’s the same amount. If you put the same amount of calories in as your body uses, you will stay the same. In order to lose weight you will want to reduce the number of calories you eat and drink, so that your body burns more than it takes in. One gram of fat contains 9 calories, so a pound of fat contains about 3,500 calories. This means that in order to lose one pound of fat in a week, you need to eat 500 calories less a day (500 calories times seven days is 3,500).
So you should take the calorie amount you got from the calculator and reduce it by 500 to get the number of calories you need to eat and drink each day to lose one pound of fat each week. Again, losing one pound a week is what you should focus on – sustainability and consistency are the most important aspect of transforming yourself!
As you build up your confidence with the tips we cover, it’s important to start looking into calories, what they mean, and how controlling them can help you get the results you dream for.
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_image admin_label=”Image” src=”https://transformfitspo.com/wp-content/uploads/2017/02/bigstock-Fitness-Woman-Drinking-Water-F-small.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”off” sticky=”off” align=”center” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]Downloadable Version
If you’d like to download this workbook so you can use it on the move, click this button to get access to a PDF file you can download ❤️️
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[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” use_custom_gutter=”off” custom_padding=”0px||0px|” padding_mobile=”on” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” parallax_2=”off” parallax_method_2=”off” column_padding_mobile=”on” background_color_1=”rgba(255,255,255,0)” custom_padding_tablet=”104px|||” custom_padding_last_edited=”on|desktop” background_color=”rgba(0,0,0,0)” background_color_2=”rgba(255,255,255,0)”][et_pb_column type=”1_2″][et_pb_image admin_label=”Product Bundle” src=”https://transformfitspo.com/wp-content/uploads/2016/08/TFbundleSale.png” show_in_lightbox=”off” url=”https://transformfitspo.com/product/tfcfull” url_new_window=”off” use_overlay=”off” animation=”off” sticky=”off” align=”center” max_width=”600px” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” 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