By: Justin Rewa
NASM Certified Personal Trainer, Corrective Exercise Specialist, Weight Loss Specialist
Mobility - mobility in the ankles, hips, shoulders and thoracic spine is what allows proper range of motion. When these joints move properly, the ability to increase strength and stay injury free is exponentially higher. The more mobile you are, the more calories you can burn and that leads to weight loss.
Functionality - functionality includes core and stability strength. It is the ability to safely move your body in all planes of motion which is important for proper posture and decreasing the risk of injury. It also, increases the ability to perform daily tasks, which ups your activity level, burns more calories and aids in weight loss.
Resistance - whether with bodyweight, bands, kettlebells or barbells, muscle needs resistance to maintain and/or grow. The amount of muscle mass determines how many calories are burned at rest, so the more muscle, the more calories burned.
Heart Health - the heart is the most important muscle in our bodies. A healthy heart needs quality fuel and a minimum of 30 minutes of moderately intense activity five days a week. With that much activity and proper nutrition, weight loss is inevitable.
Nutrition - at the end of the day, weight loss occurs when we take in less calories than we burn. However, healthy complex carbs, balanced fats and quality proteins provide better fuel to ensure the best performance, increased metabolism and higher thermal effect of food leading to more weight loss.
Rest - 8 hours of rest gives the body time to repair, build muscle and reduce stress. As the muscles recover, they increase in size leading to a higher resting metabolic rate (RMR), which burns more calories. At rest, the stress hormone, cortisol is lowered. When cortisol levels are high, the insulin needed to upload macronutrients is used, which can stall weight loss. A rested body will see better weight loss results.
Hydration - it is recommended that you drink at least 60% or more of your body weight in ounces of water per day. Your fascia is mostly water cells, it is like a sponge, it soaks up every bit of water that it can, so staying hydrated can have a huge effect on your mobility, allowing you to burn more calories and lose weight.
Mental Game - The way you look at food and exercise can be the difference between a successful and failed weight loss program. Mentally, you have to be prepared for tough physical exertion and a strict adherence to healthy food choices. Finding physical activities that you enjoy helps you stick with your daily energy usage goals. Eating high quality foods will give you the energy needed to perform at your highest level.