belly fat

The Cold Hard Truth: Straight Answers for Common Questions

I’m sure we all can agree the idea of “going on a diet” and “getting in shape” can be like a dark, looming figure in the corner of the room. Something every once in a while we look over at, and quickly look away from until it’s spring and we have to go bathing suit shopping. Nothing like a tiny dressing room with fluorescent light bulbs to put things in to clear perspective.  We won’t even mention how in our New Year’s resolutions, we all vowed to get in shape and have an amazing bikini body by summer, but that was forgotten about by the beginning of February, and now Spring has sprung and time is running out.

But where to start? There’s so much to know….what to eat and not eat, what exercises are best for what you are trying to accomplish, do supplements work? It’s enough to make anyone’s head spin. Never fear! Your friendly Wicked Fitness trainer can help! First, we gotta start with your mind.

You need realistic expectations. News flash, losing weight is incredibly HARD work. How fast or slow you lose really is up to you. You decide to work out, and workout hard 4-5 days a week and partner it with proper nutrition, that you are incredibly disciplined with, you are obviously going to notice changes faster than someone who is only working out at a moderate pace 2-3 days a week, and only being half way strict with nutrition.  Unfortunately, losing weight really goes hand and hand with nutrition. So, unless you are eating for your goals too, the road to results is going to be a slow, frustrating one.  Let’s just be honest…the client who says, I want to lose 25 lbs. in 2 months, but I can only come to 2 classes a week, and I have no intention of changing my eating or drinking habits….. not realistic expectations.

Are you obsessed with how many calories you are getting, or macros, or carbs, or whatever? Let me ask you this…. Has it gotten you the results you want despite the length of time you have been committed to it? Probably not, which is why you are now asking a trainer. If you truly feel the need to count something, count reps of exercises. Wipe out your mind set of what magic number you think you need, because every single body is different.

What about skin? The human body is pretty amazing, and usually the better we are to it, the better it will be to us in return. Let’s say we haven’t always been so kind to it, which has led us to a place we are not the size we want to be. I often get questions about losing weight and having loose skin. The key is to tighten and tone as you go which definitely without a doubt will help. However, let’s use a balloon as an example. You take a balloon and stretch it, and blow it up much larger than its original size.  If you instantly let the air out, it will go back close to its original size, but the latex will be a little loose.

Now, let’s say you blow that balloon up much larger, and the latex is very stretched, and then you leave it that size for a significant period of time. When you deflate the balloon it will be much looser and still stretched out. Skin acts the same way. If you lose a significant amount of weight, your skin has already been stretched out for a period of time, and once it is that stretched out, although some will elasticize, it has no place to go. The same actually goes for muscle. If you visualize a body builder, (for example’s sake an extreme body builder like an Arnold Schwarzenegger type), they build their muscles to a certain size. Well, in turn that muscle mass has no place to go when they stop training, the mass just changes form usually to bulk unless they continually tone. The same with stretch marks, they will lighten and get significantly smaller, but traces of them will always remain no matter how small you get.

Let’s take a second to talk about the scale. I blame society for this. It apparently has become so engrained in our minds that we, at our height should weigh a certain amount.  My next question…Says who? I have women who come seeking counsel regularly that say they want to be 120 lbs. Little does that woman know, her bone structure is not built to be that size. That particular woman might look sickly at 120 lbs., whereas someone of a different build and frame, that may be a healthy weight for. Guess what… your frame, and your build, and your bone structure are not the same as the person next to you. Whoever said the scale was anyone’s friend LIED. Stop focusing on numbers on the scale and focus on what you see in the mirror. Focus on how your clothes fit. You like what you see, Fantastic!!! Keep up the great work! You are uncomfortable in your own skin… then make some changes to meet your goals.

At the end of the day losing weight, toning up, getting healthy… it is a LIFESTYLE. Not to mention a commitment that takes time, work and constant dedication. Results take work. There is no magic supplement, or pill despite all the hogwash the nutrition industry will try and sell you. They are making tons of money off peoples strong desires for a quick, easy fix.  YOU are the owner of your body and mind. So, is it possible? ABSOLUTELY! But it starts with realistic expectations. Set your mind on the right course, and you are already on your way.

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Uncovering the Truth about Abs

Planking, crunches, and core work, oh my! These along with a plethora of devices that are on the market today like the Ab Wheel, the Ab Coaster, the Ab Cruncher and the Ab Doer all promise to deliver rock hard abs and a strong core. The burning question is however, do they really work? The simple answer is yes; they do work. With the help of these devices and exercises your core and your abs will become stronger. Unfortunately, if you want to see them, it’s not that simple.

What many people don’t realize is that you can’t spot lose weight. What this means is, you can’t simply point out a spot on your body and decide that this exact place is where you are going to lose the weight regardless if you concentrate on toning that area or not. For example, if you are looking at yourself in the mirror and think I love my body but… I really would like to lose just a little bit more of this back fat right around my bra line. Your only option to make that happen is to lose some weight overall and hope it comes off in that specific area. You can tone that area, however, and it can make a difference but especially when it comes to seeing your abs, you have to face reality.

The reality is, is that your abs are made in the kitchen. Regardless of your efforts in the gym, if they are not matched in your diet as well, you will never see your abs. Males generally tend to have a lower body fat percentage and so it can be a little bit easier for them to achieve this than it can be for us, women. Achieving and maintaining abs is a lot of work and a full time commitment so mentally prepare yourself to dedicate all of your efforts towards your goal.

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Strong is the New Skinny

When it comes to appearance many of us idealize the slim and beautifully airbrushed models and celebrities we see online, in magazines, movies and television. As an average woman however, it is hard to stay positive and be confident in ourselves when at every turn “perfection” is flashing in front of our eyes. It is nearly impossible not to compare ourselves to these images even though we know they may always be unattainable. Thankfully, as fitness trends are changing, it seems as if more women are focusing on being healthy and strong versus skinny.

A common misconception that many women have is if they lift weights, especially heavier weights, they will get “bulky” or start to look more masculine. The good news is this is incorrect and can be proved wrong scientifically. First, muscle burns fat and so the more muscle you have the more fat you will burn. Second, as women our body compositions are very different than that of men. So unless your goal is to become a female body builder you will not just haphazardly achieve that type of physique.

There are so many benefits to being strong and healthy and our Top 3 are:

  1. Gaining confidence as you watch your body transform.
  2. Becoming more capable of physical tasks in the real world.
  3. Cultivating a new and healthy lifestyle that you can be passionate about.

Modern fitness focuses more on interval training for shorter periods of time, utilizing weights while doing cardio and muscle confusion. Efficiency and intensity is what we recommend. So… stay positive and put in the work and you will have nothing to lose but inches and self-doubt!

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Core It Up

Having a strong core is not only sexy but it also prevents injuries when strength training or even performing daily tasks. Core training can also help you avoid a fitness plateau. And although there are many misconceptions out there, core training is much more than just doing sit-ups or crunches.       core, strength training, exercise, Myrtle Beach, Women only Fitness
At our Wicked Core Conditioning Class, you will experience 60 minutes of high-intensity intervals that will be sure to rev up your metabolism. Targeting your abdomen, thighs, arms, shoulders and buttocks you will leave exhausted, but wanting to come back for more. It’s the summer, stop by Wicked Fitness and start working on your beach body today!

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