Hey teamPerformanceX,
I hope everyone had a great weekend. The snow is sure flying here in Holland today. I really love snow, but I must say that the clear roads have been a nice change of pace this winter. It makes it so much easier to just hop in the car and go.
How are your programs going? We have people all over the map with P90X, Insanity, TurboFire, ChaLean Extreme, and P90X2. How cool is that! With all of these programs, the key to your success and the most drastic results will come from your commitment and consistency with you nutrition (get comfy and read that nutrition guide). A large cheat meal (undoing your deficit for the day and more) can set you back 2-3 days. It takes on average a deficit of 3,500 calories in a week to lose 1 pound in that week. Consistency is key! If you would describe fat loss as your #1 goal, stick to the Fat Shredder percentages. This is where you get your calories from 50% protein, 30% carbohydrates, and 20% fats. The high level of protein helps to keep you satisfied. A whey protein powder makes it much easier to reach your targets. Shakeology is a great way to make sure you cover all of your nutritional bases with veggies and fruits while you are dropping the pounds (Let me know if you haven't sampled it, I would love to have you try it.). You can run a larger deficit to lose fat faster, but a 500-600 calorie a day deficit will maximize weight loss while maintaining as much of your muscle as possible. I ran a 800 calorie a day deficit during the first 45 days of P90X and lost 12 pounds in 7 weeks (I don't believe my strength suffered either). Just listen to your body and be honest with yourself and what you are eating. You will lose weight if you are eating fewer calories than you are burning. So if you eat a cup of brown rice, track 1 cup... not ¾ of cup, not ½ of cup... 1 cup, and measure everything! I have found tracking with myfitnesspal.com is super convenient and easy. They have apps for iPhones and Droids too.
Make sure to check out www.teamperformancex.com for new blogs and updates. I am working on a HUGE where to start/what to do post. It is a comprehensive outline of how to get going and make sure you are getting everything out of your hard work. You can also check in on our facebook team page. You were all made members and can post questions, comments, and stories there. Keeping plugged in with like-minded people makes the journey so much more enjoyable and successful.
Make sure to check out www.teamperformancex.com for new blogs and updates. I am working on a HUGE where to start/what to do post. It is a comprehensive outline of how to get going and make sure you are getting everything out of your hard work. You can also check in on our facebook team page. You were all made members and can post questions, comments, and stories there. Keeping plugged in with like-minded people makes the journey so much more enjoyable and successful.
Keep it up and BRING IT!
David Jeffries
“Coach David”
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