By: Chad Ruf, Director of Personal Training

Hello Lose Weight Challenge Participants! Congratulations on getting to week three of the challenge.  This week I want to give you some tips on how to sculpt your entire body during the challenge:

1.    Work every body part- In order to sculpt your entire body you will need to focus on working each muscle group. The areas you will need to focus on include chest, back, shoulders, biceps, triceps, abdominals, quadriceps, hamstrings, and calves. A couple different options to hit all of these body parts would be a full body workout three days a week (Monday, Wednesday, Friday) or upper body (Monday and Thursday) and lower body (Tuesday and Friday). The key in either one of these scenarios is to hit all body parts and allow for a day of rest to repair muscle in-between. Either way, the more you can add lean muscle mass to each body part, the more toned or “sculpted” you will look and the more calories you will burn.

2.    Don’t forget the cardiovascular exercise - If you look at your body, you have muscle over the bone and a layer of fat between the muscles and skin.  As you exercise with weights you are increasing the size of the muscle. If you lift alone, you will expand your muscle and this will push the fat layer out with it, giving you a more bulky appearance. This is a common myth people believe - that “lifting will make my bulky or huge.”  What people don’t realize is that by doing cardiovascular exercise you are actually burning that fat layer off between the skin and muscle. In this case you are adding muscle mass but are burning fat and taking inches off your body.  I would recommend getting in 3 to 5 days of cardiovascular exercise per week for at least 20 – 30 minutes.

3.    Watch your food intake - If you are trying to lose weight and sculpt your body, it will be impossible if you are taking in more calories than you are burning. All the hard work you do in the gym on weights and cardiovascular fitness can be erased by making poor eating choices. Stay on track with the adjustments you made from what you discovered in week one. This is the one area where most people fall off during weight loss programs. Keep yourself committed and stay on track with good eating habits.

Thanks again and have a great week,

Chad

Reminder: At 12:00 p.m. CST on March 21st I will be hosting a live Facebook chat on the weight loss challenge. "Like" the Snap Fitness page on Facebook at http://www.facebook.com/snapfitness247 for Lose Weight Challenge tips, motivation, and to get in on our live chat!

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