Overcoming Weight Loss Obstacles


Everyone has obstacles when trying to achieve a goal. The key to overcoming your obstacles is first to be ready for them and second to have a strategy to get through it.

Below are 5 common obstacles you may have when attempting to lose weight.

Obstacles

Obstacle #1 Eating out Frequently

Choose custom meals. Most restaurant meals are
• carbohydrate heavy
• sauce heavy
• no vegetables

You will need
• reduce carbohydrate portion
• increase the protein
• bump up the vegetables

How to order
Ask for extra meat, no starch, and double veggies

Obstacle #2 Busy Life
**Choose one and commit to it**

a. The Sunday Ritual
• write menus, shop, prepare for the week
b. The breakfast ritual
• prepare food for the day each morning
c. precooking protein
• prepare protein on shopping day
• keep in fridge until needed
d. prechopping veggies
• chop 1/2 veggies on shopping day and store in tupperware
• keep in fridge until needed
e. liquid nutrition
• preparing meal replacement shakes at home or work

Obstacle #3 Travel

Travel Assistance
• food, exercise and business in close proximity
• room contains kitchenette
• shipping items in advance
• carry a big cooler
• get restaurant menus in advance
• bring supplements – protein, greens powder, bars

Obstacle #4 Busy Social Schedule

Social Strategies
too many finger foods, too frequent dinners eating in uncontrolled environments

• pre-eat before dinners so you’re not hungry when you get there
• bring food/contribute to the dinner
• become the host and cook foods that support your goals

Obstacle #5 Nutrition Boredom

Cooking Tips
• necessary to eat certain foods on a regular basis
• get cooking tips from someone who knows how
• buy some basic cook books
• search out cooking/food articles online or in magazines

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What Should I Do to Lose Weight Faster?


Q: I’ve been exercising and eating good for 8 weeks and have only lost 1% body fat. I’m starting to get discouraged.

fat loss question

A: I understand your frustrations. First of all understand there are many ways to measure your progress. SEE BELOW
Also you’ll notice a 1% fat loss in 8 weeks is average.

Every 2 weeks you should be looking for progress
• if progress made – continue with current plan with no change
• if no progress made – adjust the plan [see your trainer], this could be adding additional workouts or eating 250 calories less per day.

Rate of fat loss
• excellent fat loss – 0.5 – 1% body fat lost every 2-4 weeks
• average fat loss – 0.5% body fat loss every 4 weeks
• slow fat loss – less than 0.5% body fat loss every 4 weeks

Rate of muscle gain
• excellent muscle gain – 1-2 lbs lean mass every 2-4 weeks
• average muscle gain – 1 lb lean mass every 4 weeks
• slow muscle gain – less than 1 lb lean mass every 4 weeks

Jeans
excellent loss – drop more than 2 sizes in 8-12 weeks
average loss – drop 1-2 size in 8-12 weeks
slow loss – drop less than 1 size in 8-12 weeks

Why progress isn’t made
***You must be honest with yourself and your trainer if you have one***

1. You’re not following the plan and your attendance and/or food journal shows this
2. You’re not following the plan but your food journal is inaccurate
3. You’re following the plan but it’s not working [if this is the case, see your trainer]

To Lose Faster
You may need to add additional workouts during the week. If you currently work out 5 hours weekly, workout up to 7 hours over the next four weeks.

After that, you may need to drop calories by 250 per day, by eating slower, stopping at 80% full and/or using smaller plates and bowls.

You may or may not be ready for this, if you need a coach I can help.

Did you know at Workout Quest we do offer a complementary strategy session if you are interested in coming in and going over your obstacles visit us online at workoutquest.com

Cardio Strength Challenge Workout


This is a quick cardio strength workout you can use for a finisher at the end of one of your workouts or if you are short on time you can use it as a standalone workout.

Unless you’re burned out or stressed, you’re better off doing a short intense training session than skipping it all together. You don’t want one missed session to turn in to two or three.

In fact my rule is unless I’m sick if it’s a planned training day, I’ve got to get something in, even if it’s a quick one.

Try it out and let me know what you think. When you do it a second time, your goal is to beat your original time.

Make today count!

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Thanks for watching!

5 Ways To Recover After Exercise


Your fitness program needs to address more than cardio and strength for optimal results. If you want to feel better and get more out of your workouts watch this video to see what recovery and regeneration is all about.

There you have it! Recovery and regeneration.

See the foam rolling video below.

Thanks for watching!

Are You in the Zone?


If you’re working out regularly and eating right and aren’t getting great results chances are your intensity need to be kicked up a notch. Too many people fail to get great results because they simply aren’t challenging themselves on a regular basis.

It’s what I call watering down the workout. You don’t have to go at 100% all the time, but you do need to understand Low Intensity will most likely yield Poor Results and High Intensity will most likely bring Great Results.

Don’t get fooled into thinking you should workout longer at a low intensity. If that worked you’d already be in great shape, because I’m sure you’ve already tried that.

Watch the video to see what I mean

In order to get something you’ve never had, you’ve got to do something you’ve never done. Kick it up a notch or two and see your body transform.

Thanks for watching!

If you have a comment, please leave it below and I will personally answer it.

See you next time.

How to Get Better Results From Your Workouts


You’ve heard it over and over, if you want to lose weight and tone up you need to eat right and exercise on a regular basis. Less calories in and more calories out. Right?

The truth is getting great results isn’t just about showing up to the gym and eating healthy. It’s much more than that.

You’ve got to have a plan and follow the plan to get great results. That doesn’t just mean showing up. It means putting in the work and being 90% compliant to the plan regardless of how you feel today.

Check yourself!

If you’re not happy with the results you are currently getting, ask yourself, “Am I 90% compliant to my program”.

If Not, start today.

Here’s how to do it:

1. Pick a simple nutrition or exercise habit
2. Mark an “X” on your calendar if you did it or a “O” if you did not.
3. Add up the “X”s to see if you do it 9 out of 10 times.
4. If you need help, leave a comment down below.

Thanks for watching!

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Nutrition Habit of the Day


Are you exercising regularly and not getting the results you deserve? Keep in mind that’s only part of the equation. You need to eat right and take time to de-stress as well.

Exercising only and expecting results is like getting an A in English, failing math and science and wondering why your GPA is 1.33. It all works together.

I made a quick video explaining how to slowly add in healthy nutrition habits that last.

Check out the video

Thanks for watching!

Leave a comment below and then click the “LIKE” button.

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Posted in Nutrition by Tony. No Comments

Weight Loss Needed Please Help

Recently I posted about the success of one of my clients (you can see that here) and an old friend from high school messaged me on Facebook in response.

Check it out, it just may help you on your weight loss journey…


Q: Hi Tony. Good job with your clients like Ramiro. I would like those results but you’re in Vegas and I’m in Seattle. Any ideas?

A: What’s up Ben!

Here’s what I recommend:

1. Start with a realistic goal and set a timeline. For example: 40 pounds weight loss at 2 pounds per week is a 20 week goal. Keep in mind it doesn’t have to be weight related. If you set a goal to X pushups, situps or pullups in a minute or run a mile in under a certain time, weight will come off too.

2. Get a plan (you can even follow my free workouts here), do it religiously and switch it up every 4 weeks so you don’t plateau.

Remember 20 minutes of something is better than 0 minutes of nothing. So rather than skip a workout, do something.

The plan should be realistic. If you aren’t gonna do 4-5 workouts a week dedicate yourself to 3.

3. Add one new healthy nutrition habit every 28 days. This could be drink 80 oz. water daily, eat 5 servings of vegetables a day, eat a lean protein with each meal, or simply take a multivitamin and a fish oil daily. Start with the easiest one first. It will become a habit in 28 days if you’re doing it 90% of the time. Next 28 days add another.

Don’t worry if you eat bad from time to time as long as you’re doing your one new nutrition habit it was a good day.

4. Make it into a game. Get a calendar and mark a “/” every day you workout and a “\” every day you follow you new nutrition habit”. You should aim for “X” most days, which means you did both.

5. Give yourself a prize every 4-6 weeks, if you get the “X” 90% of the time. This could be anything. Mine was a new heart rate monitor watch… also give yourself a punishment for getting less than 90% of your “X”s marked off. This could be anything you don’t want to do. I hate long runs so a 4 mile run for me would be punishment.

6. Finally, hold yourself accountable. Tell a friend your goal, reward and punishment. If you fail, have them witness you doing your punishment.

If you need further help, let me know.

Posted in Fat Loss Q and A by Tony. No Comments

Ramiro loses 37 pounds at North Las Vegas Boot Camp

Ramiro lost 16 pounds in his first two months and then another 21 pounds in the next 8 weeks winning our Biggest Loser Challenge and his share of the $1000 Team Prize. Overall he’s down 37 pounds which is over 16% of his starting body weight.

Here’s what he had to say…

Before I started training at Workout Quest I thought my life was fine. But now that I look back it was pretty boring, I sat around way too much.

I use to be very active. A few months ago I stepped on the scale and it read 229 pounds! That’s the most I’ve ever weighed, that was the day I decided to do something about it.

I thought it was going to be military like and that was what I was excited about. I wanted it to be where someone was making me do the workouts because I didn’t think I would be motivated enough to push myself.

In the first two months that I was doing the boot camp I dropped down to 216 pounds but I was still eating whatever I wanted. Then Tony did the Biggest Loser Challenge, and then I started listening to Tony about my eating habits. I started the challenge weighing 216.8 pounds, I worked out 3-5 times a week and would constantly ask Tony about different foods to eat.

At the end of the challenge I won by losing 20.8 pounds! I lost almost 10% of my body weight in those 8 weeks! My cholesterol also dropped from 231 to135 almost 100 points.

What I like about boot camp is that I feel comfortable asking Tony anything about exercising or about eating, and that everyone there is friendly and encouraging to each other.

Tony here again….

Big thanks to Ramiro for sharing his story. We’re all so proud of you!

… and if you would like to make a transformation like Ramiro, stop by workoutquest.com and register for your free week trial today.

Please click to “LIKE” button below

Kaymen Loses Weight at North Las Vegas Boot Camp

Today I wanted to share another success story with you. Kaymen has made an amazing transformation in the last 12 months with us and I’d like to share his story.

Here’s Kaymen in his own words…

Before I started boot camp I was constantly on the go. I was substitute teaching, teaching voice lesson, singing at wedding and funerals, rehearsal for shows and working for the Nellis Air Force Base Chapel.

I wasn’t as active as I used to be teaching dance classes and playing sports at parks. So I put on some weight from eating fast food all the time and lack of activity.

I finally looked at myself and said something is wrong. “Where is the old me?”

I knew that something had to be done, I didn’t know what to do but I knew I needed to lose weight and become fit again. Talking to some friends I was referred to Workout Quest.

I thought it would be too much for me to handle. I heard bootcamp and thought I don’t want to be yelled at. My only goal really was to get through a whole week of boot camp.

I’ve been going to Workout Quest for about a year now. I achieved a lot more than just weight loss. It’s something I’ve never done before in my life which was climb to the top of a hanging rope.

I also got my waist size back down to 30 inches and can now do 20 chin ups!

The best parts are my encounters with people who see a change in me physically and mentally. I try encouraging others that they can do the same because I know it’s possible.

I like that the work outs are always changing. I’ve been going for a year and every other week we have a new exercise we’ve never done before. I also like how others people are so encouraging. Everybody wants everyone to succeed and that’s the kind of positive atmosphere I love.

Boot camp is definitely worth it as long as you believe in yourself to achieve greatness. It’s good for anyone one willing to change for the better. It’s worth it because it’s not just about lessons in health but lessons in life that transpire to everything.

Thanks so much for sharing your story Kaymen. We’re all so proud of you!

If you’re interested in making a transformation like Kaymen’s, go to workoutquest.com to register for a free week trial today.

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