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What have you struggled with?

Fitness Friday: Four Weight Loss Stategies

You all probably know most of these tips. I'm sure you've heard them time and time again, but, as we all know, it is easier said than done. So hopefully, these tips will remind you and possibly teach some of the most valuable methods to lose the weight.

1) Caloric Budget
The most important part of weight loss is diet. I'm not talking about the atkins diet or south beach diet. When I say diet I'm talking about the type of food you consume on a regular basis. What you eat and how much you eat is FAR MORE important than exercise when it comes to weight loss. You could run 10 miles everyday, but if you don't watch what you eat, you will never lose weight.

Let me illustrate with an example. I bought one of those twix snack packs. It had 8 snack sized twix each with 80 Calories. I ate all of them (for the sake of research, of course) in less than ten minutes. That was a grand total of 640 Calories. To burn off those extra Calories I would have to run about 6.5 miles which would take me over an hour. It took me less than 10 minutes to put on and would take more than an hour to take off.

Diet is key to losing weight. All weight loss is based on this one equation:

Calories consumed - Calories used = Change in Calories

If your change in Calories is negative you have what is called a Calorie Deficit. You're body will make up for this by using fat as an energy source. In other words, you will lose weight. If your change in Calories is positive you have a Calorie Excess. Those Calories will be stored (as fat) for future use. About 3,500 Calories equal 1 pound.

The amount of Calories you need each day depends on many factors. You can use calulators like this or this to determine your Caloric Budget. I like the term budget because it helps me realize that I can eat a little treat, but that takes up some of my budget for the day so I need to eat less for dinner or I need to exercise more to burn off those extra Calories

2) Cardio
Cardiovascular exercises are by far the best type of exercise to lose weight. They are aerobic which means that they use oxygen to burn FAT. This is in contrast to anaerobic exercises, like weight lifting, which burn mainly SUGAR. This brings me to a common myth. Many people believe that if they do lots of crunches they will burn stomach fat. Not true. Other people slave away doing lunges hoping to burn butt and thigh fat. It won't happen. Those type of exercises are muscle building. They will increase muscle mass and strength, but they do not burn significant fat. There is no such thing as isolated fat reduction. You want to have flat abs and a tiny bottom? Do cardio. It is the most efficient exercise for burning fat. Examples of cardio: running, swimming, biking, kickboxing, spinning, dancing, step aerobics. Just make sure you do cardio for at least 20 minutes three times a week.

3) Strength Training
Strength training includes weight lifting and calisthenics (like crunches, pull ups, push ups). As noted above, these exercises do not burn a lot of fat, but they are important to build strength and increase muscle mass. As competitors in a weight loss competition, you may not think that you want to increase muscle mass, but I assure you that this increase in mass with help you lose fat. Muscles need energy to function. They can get this energy from two different places: the Calories you consume or fat storage. When you reduce the amount of Calories you consume your muscles will have no place to go but to the fat for their energy. The more muscle you have, the more fat you will burn even if you are just sleeping. That's right, a muscular person will burn more Calories just breathing than a person with less muscle all other factors remaining equal. This increase in energy use is called a faster metabolism. You can increase your metabolism by increasing you muscle mass. Bottom line, the more muscle you have, the faster you will burn fat.

4) What you eat
Reducing your caloric intake is important to losing weight, but that doesn't mean to just eat LESS fast food and snacks. To truly transform your body, you need to change your entire diet. A word of caution: don't change your diet so dramatically that it would be impossible to continue it. You are aiming for a change in lifestyle so use a diet that you can continue for your entire life. Avoid diets that focus on a single food; you will not get the diversity of nutrients you need. Avoid diets that drastically reduce calories; this will put your body into starvation mode and priority will be put on fat storage plus it will encourage binging. Ideally, your diet should consist of a variety of tasty, yet healthy food. You are what you eat in a very literal way. Your body rebuilds itself from the foods you eat so be sure to eat foods that are high in vitamins, minerals, and nutrients. Avoid foods with "empty calories" like sweets. Be sure to eat enough protein especially if you are doing strength training because that is what your muscles are built with. Here is a tip: vegetables are the ultimate low-calorie food. They have tons of flavor, high in nutrients, high in fiber, and low in calories. Plus, they are very filling. Remember, don't just eat less, eat better.

Obviously health and weight loss are very complicated issues (that is why my post is so long...sorry). There are many factors to achieving maximum health. Hopefully these strategies with help you achieve your weight loss goals.

Lyndee Lightfoot-Kilfoyle

What motivates you in life? Life is an adventure! Travel and having fun and living it to its fullest

Why do you want to lose weight or be healthier? So I can run thru the airport to catch those close connecting flights like I had to do last week (but I don’t want to be so out-of-breath when I get on the plane!)

Goal(s) you'd like to accomplish in the next 2 months: Running thru more airports; Being in good shape so I can travel easier; Winning this contest so I’ll have more spending money on my future trips

Why are you going to win this competition? If I lose my goal weight I’ll be a winner even if I don’t win the jackpot!

Week 2 Results!

Myth vs. Fact

MYTH: You can lose fat in a specific part of you body by exercising that part.
FACT: There is no such thing as spot reduction. When you lose fat (through cardiovascular exercise) fat is lost from all areas of your body. Doing localized exercises, like squats, will not reduce fat on you legs. Instead it will build muscle.

MYTH: Fats are bad.
FACT: Some fat is not only healthy, but essential to live. The trick is to incorporate the right types of fat into your diet while reducing the bad kind. Good fats are unsaturated, specifically monounsaturated fat. They reduce the bad cholesterol and very healthy for your heart. You can get these types of fats from olive oil, avocado, almonds. Bad fats are saturated and trans fat. These are horrible for your health. These are found in animal meats, butter, margarine, and proceeds foods. Also, I should note that you need to add omega-3 fatty acids into your diet. These are found primarily in fish.

MYTH: Crunches are the way to flat abs.
FACT: First one must lose fat to see their abs. The most efficient way to burn fat is through intense cardio (i.e. running, aerobics, swimming, biking, kickboxing) for at least 20 minutes 3 times a week.

MYTH: You can only lose weight by doing a ton of exercise.
FACT: What you eat is MORE important than HOW MUCH you exercise when it comes to losing weight. Obviously, they are both important to achieving optimal health, but you can exercise all you want and will never see results if you don't change you diet. Conversely, you can just change your diet (lower the calories and increasing nutrients) and you will lose weight.

MYTH: Carbohydrates are fattening.
FACT: This one drives me nuts. Carbs are not fat. Fat is Fat. Carbs are carbs. They are two completely different things. There is nothing wrong with eating carbohydrates. They are a wonderful source of energy. People will claim they lose a ton of weight by eating a low-carb diet. They probably do lose weight but in reality they are losing weight because they are are on a low-calorie diet. You will lose weight if you reduce your Calories whether or not those Calories are from carbs, protein, or fat. That being said there are 'good carbs' and 'bad carbs.' Avoid sugars and refined flour.

MYTH: Fat can turn into muscle or muscle can turn into fat
FACT: This claim is ridiculous. A muscle cell is completely different than a fat cell. They are not the same and they are not interchangeable nor can they morph into each other. You lose fat by doing cardio. You gain muscle by resistance training.

what would YOU do with the money if you won?

Chieko Stone

 What motivates you in life? My family, my job & Travel

Why do you want to lose weight or be healthier? I want to fit in my old clothes again.

Goal(s) you'd like to accomplish in the next 2 months: Lose 17 lb!

Why are you going to win this competition? It's nice to compete with people because it keeps me motivated. I hope so…..

Week One Results

Bill Clark

what motivates you in life?
- fame and fortune

Why do you want to lose weight or by healthier?
-to have chiseled abs and a firm buttocks!

Goals you'd like to accomplish in the next 2 months?
-loose 20 lbs in the next to months

why are you going to win this competition?
-cause of my num chuck skills and hot pants. Nobody wants a round house kick to the face while I'm wearing these bad boys!

Margo Lister

What motivates you in life? My motivation is to NEVER be morbidly obese again! On 1/7/2008 I had gastric bypass (weight loss surgery). My weight before surgery was 260 lbs! I never want to weigh that much ever again! I lost 110 lbs in 11 months and have done pretty well at maintaining the weight loss but I have gained about 15 pounds back over the past 6 months due to stress and falling back in to bad eating habits. I REFUSE to buy the next size up in clothing and I need something to help me get started toning up, which I never really did as I was losing weight after surgery. I am thinner now, but not toned and I want to be.

Why do you want to lose weight or be healthier? Having been 260 lbs at my heaviest, I know what it's like not to be able to walk up a set of stairs without sweating and panting and stopping for breath. When I was overweight I suffered from sleep apnea, heartburn, high blood pressure, constant lower back pain, etc. I have not had to take medication for any of those conditions since the day I had my surgery. I also have a fabulous husband and 3 children (ages 19, 15 & 7) and I want to be around for as long as I possibly can to continue to watch them grow up and move on in life!

Goal(s) you'd like to accomplish in the next 2 months: Lose 15-20 lbs, tone up, get into a regular excursive routine, make more time for "me" to do the things that I need to in order to take better care of me so that I can be around longer for those that I love.

Why are you going to win this competition? I honestly don't care if I win (weird huh?)...I just need to be accountable to someone for my weight and what I put into my mouth right now. This contest is a way to help motivate me! BUT...winning would be a bonus too! Good luck everyone!

Janeen Dennis

What motivates you in life? My family, friends, and religion

Why do you want to lose weight or be healthier? I'm tired of being tired!

Goal(s) you'd like to accomplish in the next 2 months: Get back to a walking routine and to lose some serious weight.

Why are you going to win this competition? I've got a whole lot to lose!

Deidre Charles (AKA Dee)

What motivates you in life? All those clothing stores

Why do you want to lose weight or be healthier? I have a whole wardrobe of clothes. I would love for them to fit again. And Im just tired of being tired all the time..

Goal(s) you'd like to accomplish in the next 2 months: 20 pounds would be great.

Why are you going to win this competition? Will power.

More Advice

Maycee Empey

What motivates you in life? Everything and Everyone!! Especially my family. They have and always will be my number one supporters.

Why do you want to lose weight or be healthier? I want to finally feel good about myself. Living a healthy lifestyle will do just that. Weight has always been an issue for me. Im constantly up and down on the scale, it just makes me happy to know that i do have the support and help from those around me.

Goal(s) you'd like to accomplish in the next 2 months: I want to start running again and love it. I want to start training for my second half marathon and beat my last time, then go on to a full marathon.

Why are you going to win this competition? I just want to accomplish the goals i have set for myself. It always helps to have a little friendly competition :)

Office Weight Loss Solutions

This is a great way to lose some weight!

Grant Needham

What motivates you in life? My passions (Wife, Children, Medicine, Working out/ Racquetball)

Why do you want to lose weight or be healthier? Tired of being tired. Don't like belly touching my shirts, pants too big- worse not better since gaining 25 pounds a few years ago.

Goals you like to accomplish in next two months? Already lost 10+ in past 2 months- suck! Get weight to 220-225. Belly off shirts, waist back to 36-38... While using a reasonable exercise and diet program. Get Carbs under better control- KEY.

Why are you going to win the competition? I don't like to lose :)

Penny Giammona

 What motivates you in life? My grandson and my wonderful supportive family and friends

Why do you want to lose weight or be healthier? So that i can feel better about myself and fit in cuter clothes.

Goal(s) you'd like to accomplish in the next 2 months: I want to lose 20lbs! I want to start walking more i want it to be apart of my life style I want to be more active

Why are you going to win this competition? Cause im gonna work my BOOTY off!!!!

Julie Empey

What motivates you in life? The JOURNEY of my life and living in the moment. My love of family and friends and the benefit to travel to visit them and to explore new places.

Why do you want to lose weight or be healthier? I don’t want to lose weight because you find what you lose. I am maintaining a healthy eating lifestyle by giving myself food to fuel my body for the energy and endurance it requires to get me moving daily. I am also easing up the over-bearing weight on my knees so I can walk with ease and go hiking when/wherever I want.

Goal(s) you'd like to accomplish in the next 2 months: To “release” 4 pounds weekly. To hike “Angels Landing” and to be comfortable in my skin.

Why are you going to win this competition? I want to finish what I start and 2 months is a great beginning for the first step as I climb my way to the top. Today is the first day of the rest of my life, Make it count……………… Wash, Rinse & Repeat.

Eric Jackson

What motivates you in life? My wonderful wife.

Why do you want to lose weight or be healthier? So I can keep have quality and quantity of life. Also I need to stay healthy

Goal(s) you'd like to accomplish in the next 2 months: Run faster and farther then before.

Why are you going to win this competition? Because I have done it before even against some of you and I will win again. Write your checks to Eric Jackson. Thank you its been fun.

Megan Briseno

What motivates you in life? beating people

Why do you want to lose weight or be healthier? so i can slip through cracks

Goal(s) you'd like to accomplish in the next 2 months: start going to classes at the gym, enjoy running.

Why are you going to win this competition? being a new mom is a work out in itself. i have a lot of advantages

Sherie Danjanovich

What motivates you in life? My Family. Being surrounded by my husband and amazing children and grandchildren!

Why do you want to lose weight or be healthier? I want to be able to keep up with my grandchildren, to run, play and get down on the ground with them and not ever have to miss a thing because my health won't allow me too.  As a busy, full time working gramma, I cant afford to be tired, for me it's no longer about being "skinny" or the body or the clothes...it's about my health and being strong and healthy and having energy for my family!


Goal(s) you'd like to accomplish in the next 2 months: start excercising walking/biking. Be consistent by losing 1-2 lbs a week.

Why are you going to win this competition? I don't give up!

Tiffany Malcolm

What motivates you in life? My family and friends

Why do you want to lose weight or be healthier? So I can be healthy for my kids and I want to be happy

Goal(s) you'd like to accomplish in the next 2 months: I want to be able to say that I have lost 100 pounds in less than a year I have already lost 78 I am so close to that 100 pound mark

Why are you going to win this competition? I am going to win this competition cause I deserve to happy and feel good about myself why getting happy. I am so motivated to lose this weight and make all my family and friends proud of me. This competition is just another push that I need to get over any hurdles I might have.

Michael Weisbart

What motivates you in life? Being a good husband and father.

Why do you want to lose weight or be healthier? Long-term health for my family.

Goal(s) you'd like to accomplish in the next 2 months: Get as close to my goal weight of 175 as possible.

Why are you going to win this competition? I'm good enough, I'm smart enough, and gosh darnit, people like me.

Jana Gentry

What motivates you in life? Kids!  If they can do it, I can too!  Having friends/family who push me, encourage me and do things with me always helps to motivate me!


Why do you want to lose weight or be healthier? I just want to be fit and not be short of breath!

Goal(s) you'd like to accomplish in the next 2 months: To consistently loose 2-4 pounds per week.......

Why are you going to win this competition? I know this sounds pessimistic, but I don't think I'll be the 1st place winner of this competition.....But I'm going to do my best to be a winner in my own goal to loose weight!  What's more important than the $$ or 1st, 2nd or 3rd place will be that I will be healthier and able to fit into more of the clothes in my closet!

Christina Needham

What motivates you in life? My husband and my four amazing kids!!

Why do you want to lose weight or be healthier? So that I can be the coolest Grandma in years to come and not ache or hurt any more.

Goal(s) you'd like to accomplish in the next 2 months: To become stronger, more limber and strengthened in areas that I’ve been in constant pain for the past 5 years. I want to start running half marathons again. And in turn lose the 10 pounds that I’ve gained sitting at my job for the last two years. I want to feel good in a swim suit ~ which I never have!!

Why are you going to win this competition? Because I’m going to reach my goal!!!

Ana Anthony

What motivates you in life? My family and being able to wear a 2 piece swim suit again!

Why do you want to lose weight or be healthier? I want to look better and feel better about myself

Goal(s) you'd like to accomplish in the next 2 months: lose some weight and have fun doing it

Why are you going to win this competition? because I want the money haha!

Ryan Lakey

What motivates you in life? The need to plunder all the booty to my hearts content.

Why do you want to lose weight or be healthier? To make the plundering a bit easier, but being a captain, my hench's usually get the job done good enough. I just need a physique to match may braided chest hair.

Goal(s) you'd like to accomplish in the next 2 months: Lose weight. Dreadlock my chest hair. Eat some twikies. Yep, that's pretty much it.

 
Why are you going to win this competition? I'm the Captain

Jen Mathena

What motivates you in life? My husband Mark and my two daughters Alyssa (8) and Nicole (5). They are pretty amazing. Traveling the world would be next in line. Also, living my life happy and content.

Why do you want to lose weight or be healthier? To feel better, be healthy mentally and physically, active in this beautiful town we live in, and set a good example for my girls.

Goal(s) you'd like to accomplish in the next 2 months: Develop a regular exercise program for myself. Eat healthy every day. Lose 20+ pounds. Haha... and to beat everybody else doing it. :)

Why are you going to win this competition? I am going to win cuz I rock...hahaha. It's mine!!!

Ben Kearney

What motivates you in life? I am motivated by a desire to push myself to my limits and challenge my body to go as far as it can. Lately I have been challenging my body to survive on fatty foods and very little sleep, but I'm going to change that.

Why do you want to lose weight or be healthier? Since October of 2008, I have gained 30 lbs. I am an avid runner, but since having a baby in June I have made little to no time for running, and so I have lost almost all of my stamina that I worked so hard for.

Goal(s) you'd like to accomplish in the next 2 months: I want to start training for my marathon, and I want to lose 49 lbs to reach my target weight of 155 lbs.

Why are you going to win this competition? Because I will do whatever it takes. I will not let myself fail at this goal!

Sarah Jackson

What motivates you in life? Life in general motivates me, Living it to its fullest.

Why do you want to lose weight or be healthier? I want to keep on top of things, to stay in shape. When I’m working out and being healthy I have more energy and am more productive and feel better about myself.

Goal(s) you'd like to accomplish in the next 2 months: I’d like to loose 12 lbs of fat and gain 3 in muscle. I’d like to get toned.

Why are you going to win this competition? Cause I’m awesome!!! I don’t give up once I’ve set my mind to something.

Matt Budd

What motivates you in life? Well, my family motivates me the most in life, but when it comes to physical health, rock climbing keeps me motivated to stay healthy and have a low body fat percentage.

Why do you want to lose weight or be healthier? I would like to have a great weight to strength ratio to help me climb better.

Goal(s) you'd like to accomplish in the next 2 months: I would like to lose approximately 25 lbs and reach my goal of 6% body fat with a weight of 150.

Why are you going to win this competition? Because I've won a comp just like this before. I lost 36 lbs in 3 months from 194 to 158. I've done it before, I'll do it again.

Kailee Pendergrass

What motivates you in life? My husband and my baby boy really motivate me! I also have amazing friends and family!

Why do you want to lose weight or be healthier? I am very insecure with my weight i would love to be comfortable in my own body.

Goal(s) you'd like to accomplish in the next 2 months: I want to lose at least 20lbs that would be GREAT!!! I also want to take up running I hate running now but heard that it makes you feel really good so that is one thing that i would really like to get into.

Why are you going to win this competition? Because I am going to stay very committed and have friends and family who are also doing the competition that are gonna help me stay focused!!!! I'm so gonna win :)

Temre Iverson

What motivates you in life? My kids

Why do you want to lose weight or be healthier? Since starting at Skywest I have gained 20 lbs. I want to lose that weight & get back to being active so that I can feel better about me.

Goal(s) you'd like to accomplish in the next 2 months: Walk 5 days a week, lose 10% of my weight & win the competition.

Why are you going to win this competition? I am using the prize to motivate me to do something I want to do anyway.

Starting

Ok, we’ve got a list of 24 committed people; I’m hoping to keep getting more that want to join throughout the day and weekend so we can keep adding to the jackpot. If you have someone that might want to join, have them email me with their name and email address by Monday if possible, so we can all start everyone on time. The jackpot is currently up to $240.00 and growing!!! I’m also looking into getting a second place prize.

You will need to weigh yourself every Monday and report to me the new number। YOUR WEIGHT WILL NOT BE POSTED, no one else will see your weight.

Weigh in
We’re starting THIS Monday, so email me your starting weight on Monday, use the SAME SCALE each time you weigh, and try to weigh yourself at the same time and in approximately the same clothes (or none at all) to keep your weight consistent and fair। This is on the Honor System please be as accurate and honest as you can when reporting and weighing. It will ruin the fun of the contest if you lie about your weight or “manipulate” the numbers. Do what you want as far as loosing the weight, but keep the measuring fair.

Remember to pay your $10.00 as soon as you can। If you work at SkyWest or no someone who does ,you can pay it in cash/ check to the pig jar on my desk. If you’re at a distance, mail a check to:

Sarah Jackson
SkyWest MX Records
444 South River RoadSt. George, Utah 84790

The Official Rules

Most importantly, this competition is going to rely on the honor code. Please report your weight accurately and follow all rules.

1) Weigh yourself Monday morning before you eat.
2) Email your weight every Monday to Sarah sarah.jackson@skywest.com with your Monday morning weight (only weight loss % will be reported).
3) Failure to report weight weekly may result in disqualification.
4) Be honest in reporting your weight.
5) Anybody who is suspected of dishonesty may be investigated.

6) There are no refunds for your entry contributions (only exception is pregnancy or death).

If you have any questions please comment on this post.

*The results (in the form of weight loss %) will be posted every Tuesday*

Inspiration

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