July 4, 2022 Breaking News, Latest News, and Videos

Winning The Week: How To Get Into Amazing Shape Without Changing Your Diet:

By Chris Hitchko/Show Up Fitness Founder

How many times have you been told that cardio and proper diet will result in fat loss? What if I told you that you could lose fat without changing much of your diet, and not doing any cardio? I have four steps that will help you conquer fat loss goals without that dreadful word “diet” and cardio.    

Step one:  Show up!

Step two: Win the week

Step three: Drink half your body weight in ounces of water

Step four: Eat more protein

Fat loss is really that easy. I challenge any capable body to implement these four steps for a month. Follow these steps for 30 days and you’ll see a decrease in body fat, blood pressure, chances of developing cancer, diabetes, and heart disease. Additionally, you’ll see an increase in lean body mass, sex drive, energy levels, skin vibrancy, and self-confidence. It’s as easy as 1,2,3,4!

Step One: Show Up!

Step one is the hardest: showing up. Establishing new habits is challenging for most people to accept. We’re comfortable in our mundane lives and change is something new with uncertainty. For many, the idea of change is viewed negatively due to the fact of failure in the past. Psychologically, we’re afraid of Showing Up because we’ve failed so many times in the past. Why try again if I know I’m going to fail? Hockey great Wayne Gretzky said it best, “You miss 100 percent of the shots you don’t take.”  

We need to grab that weak inner voice inside us all and let it know who’s the boss: you will not fail. Once you know you’re capable of awesomeness, the results will begin pouring in. I know you can do it. Start today, and show up!

Step Two: Winning the week

Step two is as important as step one. At Show Up Fitness, we stress to all our clients to win the week. This entails exercising with weights, at least four days. If you do this, you’ve won the week. Walking, yoga, cardio, group classes, and cycling are all great, but the imposed demands on the muscle are not nearly enough. We encourage clients to engage in these “fun” activities as a supplement to resistance training, but not solely the only method. Lean body mass aka muscle, is the answer to making the body a better machine. To all the women who cringed at the idea of “bulking up”, don’t you worry, you have about 1/20th the amount of testosterone as males, it won’t happen. I explain to clients that winning the week is like the recent NBA Basketball Championship Series.  You only have to win four out of the seven games to be champs! Imagine if Golden State would’ve lost the first game. Does that mean they should’ve given up? What if they lost game two? Game three? They’re still alive to play another game. To be world champions, you need to win four games; it doesn’t matter how you do it, you need to win four!  

Take the same approach with resistance training and days in the week. If you go to a family BBQ, or have a date night, don’t worry, indulge, be human, and have fun! Lift weights the next day (or even better before the event) and you’ll be taking the proper steps to success. Even if you didn’t workout Monday through Wednesday, no problem. Lift weights the next four days and you’ve won the week.

Step Three: Drink more water

The human body consists of 60 percent water; muscle is over 70 percent. If you’re dehydrated, the body will not function optimal. Fat loss will be minimized, cell regeneration compromised, a decrease in energy levels, and a lack of water is probably why you have headaches. Start with drinking more than you did yesterday. If you’re not consuming any water, start with 12 ounces and win the week. Do that four out of the seven days and you’re on track. The next week, aim for two glasses. After you’ve programmed your brain to consume water regularly, you’ll be amazed at the changes in your disposition. The best method to monitor hydration is via urine. It should be lemonade color. If your urine is the color of apple juice, you need to drink 2-3 glasses immediately. The same mechanism for hunger is thirst. A lot of people misconstrue thirst for hunger. This is a cascading problem. When we’re thirsty and reach for a sodium filled snack (chips, bread, soda, crackers), they could make us more dehydrated. If you’re a beginning client at Show Up Fitness (first month of training), the only nutrition advice we give is to drink more water.

Step Four: Eat More Protein

Protein does amazing things. It’s the building block for muscle, and great for your skin, hair, nails, teeth, and produces optimal levels of fat loss hormones like testosterone.  There’s no need to fret over harming your kidneys (unless you have kidney disease); the more protein the better. Consuming at least 30 grams of protein per meal will keep you full longer, and maximize protein synthesis. The more protein that you consume, the less likely you’ll be hungry later and binge on caloric dense foods such as chips, breads, and sweets. Protein will also help decrease the infamous sweat and salty tooth that a lot of us have. When in doubt, drink more water, and eat more protein.

My Challenge To You

Implement four resistance-training days into your life for a month, drink more water, eat more protein, and most importantly, show up! At Show Up Fitness, we stress being human, and never beating yourself up over a “cheat meal”, or missing a workout. Go to www.showupfitness.com and fill out our online assessment to get your free personal training session today! The Show Up Fitness training studio is located at 1207 4th Street (Suite 150), Santa Monica.

in News
Related Posts

Landscaping 50 Percent Complete for George Wolfberg Park at Potrero Canyon

July 3, 2022

July 3, 2022

Officials provide update for park under construction By Dolores Quintana A recent update from the City of Los Angeles’ Department...

John McEnroe and Patty Smyth Sell Malibu Home for $29 Million

July 2, 2022

July 2, 2022

Malibu Colony home sold to unknown buyer in private sale By Dolores Quintana John McEnroe, a retired former tennis star,...

SMa.r.t. Column: A Tale of Two Cities

July 2, 2022

July 2, 2022

The City of Santa Monica is surrounded on three sides by the City of Los Angeles. Therefore, while the jurisdictions...

Santa Monica City Council Approves Ballot Measure That Would Increase Hotel Bed Tax

July 1, 2022

July 1, 2022

Santa Monica’s bed tax has been raised since 2004 By Dolores Quintana In a vote on June 28, the Santa...

PETA Attempts to Stop the Beach Club From Holding Annual Fireworks Display

July 1, 2022

July 1, 2022

Parking lot where display is held is on City of LA land, not Santa Monica, allowing Club to obtain permit...

Santa Monica-Malibu Unified School District Prepares for SMASH/Muir Campus Mold Removal

June 30, 2022

June 30, 2022

Exact costs for repairs still unknown By Dolores Quintana and Sam Catanzaro  It is unknown exactly how much the total...

Watering Restrictions for Santa Monica Residents Take Effect Soon

June 30, 2022

June 30, 2022

New restrictions will go into effect on July 5, limiting watering to twice a week By Sam Catanzaro New restrictions...

Daily Harvest Recalls Meal Kits Handed out at Venice Event Following 470 Cases of Mysterious Illness

June 30, 2022

June 30, 2022

Direct-to-consumer meal kit company under fire for handling of outbreak tied to lentil and leek meal kit By Sam Catanzaro...

Central Coast Brewery Makes Westside Acquisitions

June 29, 2022

June 29, 2022

Figueroa Mountain Brewing acquires Broxton Brewery, The Stalking Horse and more. Staff, current beer taps to remain on board at...

Mexican Restaurant Possibly Expanding Into Former Swingers Space

June 29, 2022

June 29, 2022

Bar Hermanito applies for an alcohol exemption sales permit for space at 802 Broadway in Santa Monica By Dolores Quintana...

Six Family-Fun Westside Fourth of July Events

June 29, 2022

June 29, 2022

Fireworks, parades, runs and more taking place across the Westside  By Ashley Sloan  Pacific Palisades  The Pacific Palisades will be...

California Credit Union Awards Grant to Santa Monica Teacher

June 29, 2022

June 29, 2022

Building electric circuit friendship detectors and applying engineering principles to solve real world problems are Westside school projects receiving funding...

Santa Monica’s Building Bridges Art Exchange Presents: J.J. Martin’s “Role Models”

June 28, 2022

June 28, 2022

A traveling exhibit in partnership with Indianilla Cultural Center, Mexico City and Real de Catorce Cultural Center, Real de Catorce,...

Santa Monica City Council Approves New Rules to Streamline Meetings

June 28, 2022

June 28, 2022

Pilot program will run through end of year By Dolores Quintana At the Santa Monica City Council meeting on June...

Banning Construction of New Gas Stations in Los Angeles?

June 28, 2022

June 28, 2022

Motion from LA City Councilmember Paul Koretz calls for banning the building of any new gas pumping facilities By Sam...