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Tips for the Final Week of the Lose Weight Challenge!

By: Chad Ruf, Director of Personal Training

Hello weight loss challenge participants. Congratulations on making it to the final week of the Lose Weight Challenge! It has been a long road so I want to give you some final tips on how to lower the scale in the final days:

Tip #1 - Limit your simple sugars. Try to stay away from candy or anything that is high in sugar. Sugar is a carbohydrate and excess carbohydrates tend to make you retain extra water weight. Limit your candy, fruit juice, regular soda, or anything that is full of empty sugar calories.

Tip #2 - Avoid heavy carbohydrates. Stay away from heavy morning cereals, pancakes, waffles, pasta, white bread, and potatoes. Think more green vegetables like broccoli, green beans, asparagus, and spinach. Try to focus on keeping your carbohydrates lower this week and adding higher protein foods.  If you do this you may see some additional water come off of your body.

Tip #3 - Don’t miss a workout day. You have made it this far in the challenge. Do not allow yourself to miss a single workout at this crucial time. You are almost there and the finish line is in sight. Focus, Focus, Focus!!!


Tip #4 - Get in a good workout prior to weigh-ins the final day of the challenge. Make sure not to eat a huge meal prior to weigh-ins and instead get a nice intense workout in. This may account for 1 – 3 pounds of water weight on the scale. Time it right so that you are on top of your game.

Try implementing one or all of these tips and you should see some minor changes in body weight before you do your final weigh-in this week!  

Best of luck and let’s see who is going to make the top 10!!!



The Secret to Weight Loss

By: Chad Ruf, Director of Personal Training

Hello Lose Weight Challenge Participants!  Congratulations on getting to week four of the challenge.  This week I want to share what I consider the secret to weight loss.

To lose weight you have to take in fewer calories than you burn! - Period

1.    If you eat 2000 calories and burn 3000 calories, you lose weight
2.    If you eat 2000 calories and burn 1000 calories, you gain weight
3.    If you eat 2000 calories and burn 2000 calories, you don’t move

Most people are at a maintenance level when they begin an exercise routine. This means that in example #3 above they are taking in the same amount of calories as they are burning. If you know you are at a maintenance level, all you have to do is write down what you eat for a few days and figure exactly how many calories you are taking in on average. We have a free calorie tracking tool in for you to utilize to track your calorie intake, should you want to use that. Once you know this information, you have a couple options.

  1. You can eat fewer calories. When you eat fewer calories you will begin to lose weight as your caloric input number is lower than your output. However, by dieting alone, your body will adjust to this and lower your metabolism, eating away at your muscle to get there. In the end you have lost weight but most of it will be muscle mass. This is why DIETING ALONE DOES NOT WORK.
  2. You exercise more and eat fewer calories. This is good in that you are creating a larger caloric deficit.  You add 20 minutes of weight training and 30 minutes of cardiovascular exercise and the numbers start to move. (I.e. 1500 calories coming in with food and 3000 calories being burned through exercise).  Because you are at a 1500 calorie deficit you will begin losing about 2 pounds per week. This is because 3500 calories equals one pound of body weight. Weight training will help you burn more calories and help you maintain lean muscle mass which increases your metabolism. Cardiovascular fitness will help you burn more calories and will help you begin burning stored body fat. By eating less and healthier you will not be adding any more stored fat.

To summarize this whole idea, it can simply be said to, "Eat less and exercise more." Don’t overcomplicate it.  Be consistent - especially during the weekdays when you are on a strict routine. Keep your eating clean and don’t let anything get in the way of your workout. It really isn’t rocket science; it is consistency and dedication to make the right decisions each and every day.

Once again, hope the challenge is going well for you and best of luck in your finish.


Reminder: At 7:00 p.m. CST on April 11th I will be hosting a live Facebook chat on the Weight Loss Challenge. "Like" the Snap Fitness page on Facebook at for Lose Weight Challenge tips, motivation, and to get in on our live chat!

Ask the Trainer: Eating Post-Intense Workout

By: Chad Ruf, Director of Personal Training

Question: Hey Snap, how about some advice on what to eat post-workout - after serious weight training and cardio?

Answer: Protein is essential to repair muscle post-workout. I would recommend a minimum of 30g within the 1st 30 minutes after your workout, and definitely within the following hour. Whey protein shakes are the easiest way to get protein quick - you can purchase jugs of the powder that you mix with water to get the essential nutrients to repair muscles. Eggs, chicken, and steak are also great - but preparation time might prevent you from getting them within the immediate time window.

Ask the Trainer: Pre and Post-Workout Eating

By: Chad Ruf, Director of Personal Training

Question: I’ve heard I should eat before and after a workout. Do you have any tips on what should I be eating, and is there a “magic” formula as to when I should eat it?


Answer: It is equally important to eat before and after each workout. Your body uses food for fuel. My recommendation is to eat a meal 1-2 hours before you work out with mainly carbohydrates such as breads, pastas, or fruits. If you are rushed to get energy before a workout, I recommend a small glass of orange or apple juice to get your blood sugar elevated so you don’t crash or get dizzy during your workout. Post-workout it is very important to get your insulin levels optimal and to repair your muscle. The general rule is a ratio of 4 grams of carbohydrates to 1 gram of protein. It is essential to get this meal in within about an hour post-workout. Other than this there is no “magic” formula. However, these are probably the two most important meals during the day when you are exercising.

Posts 81 - 84 of 84