Warrior Blog

 Metabolic Damage - Fact & Fiction Have you been doing hours of cardio with no change in your weight? All of the math suggests a calorie deficit and your body should be shedding fat... and yet... nothing... Don't worry - it's not hopeless - in fact, you're not even that "special". And, you haven't damaged yourself beyond repair! There are lots of reasons that weight loss can slow down or plateau. And the first places to look are at your "compliance levels". have your activity levels dropped off from the period when you were losing weight regularly? how is your overall calorie consumption and macronutrient balance? Even small changes in these 2 factors (which are 100% in your control) can impact the pace of weight loss or stall things out totally. So always start there an be in the enquiry of your patterns. Next we'll turn our attention to your metabolism. The human body has an amazing potential to adapt our metabolism to diet and exercise

 Cardio for Weight Loss Let's talk cardio intensity for weight loss.  There are two things to consider here - first - for weight loss, you have to generate a calorie deficit (burn off more calories than you consume) on an ongoing basis.  The deficit can be generated based on reducing the calories consumed - and also by burning more calories by engaging in physical activity. And - too often, people hop onto cardio equipment or activities and crank it up full blast, exhausting themselves in an attempt to "burn off as much fat as possible" What's missing is the second factor... when the body most efficiently burns fat.  The body access and burns fat stores most efficiently at light levels of exertion. This looks like exercising at 60% - 70% of your maximum heart rate for 40 - 80 minutes.   If you're going beyond 70% of your maximum heart rate, you'll be requiring energy at a rate faster than the body can breakdown and access fat store. You'll be improving you

Walking for Weight Loss (and Cardio) We’re right smack in the middle of the pandemic lock-down - and you’re cut off from lots of your favourite activities.   We’re in luck as spring is coming (really … I’m sure it’s going to get warmer) and that opens up more options for outdoor movement for both cardio and weight loss. Today, we’re going to take a look at the basics of movement for weight loss and cardio - and we’ll focus on walking - which is something most everyone can take on - even if you are starting out slowly. First - let’s just get grounded in reality and what you can expect from a weight loss perspective from taking this on.   From the basics: a pound of fat equals 3,500 calories. So to lose 1 pound per week, you need to burn 500 more calories per day than you eat.   These metabolic basics are critical during these pandemic times when may of us are also experimenting with new baking recipes, sourdough creations, and learning how to “work from home withou