I started working out and the scale went up! Help!

13600294_1185897734773881_5000991185776854353_nThat stupid scale is like a bad ex, they mess with you just when you think you’re starting to get things right.

I’ve seen the scale cause more heartache and confusion with weight loss than just about anything else in the gym. I’m sure that I can speak on behalf of a number of personal trainers we HATE the scale because it can me so damn misleading.

BUT… even I admit it is a necessary evil in the fitness industry; especially for those just starting out.

Let me explain. When you, or just about anyone for that matter, starts out on a weight/fat loss journey the initial success of your journey is based on what the scale says AND that makes complete sense! You want to lose fat, so if the scale goes down that means you’re losing fat, right? Not necessarily but that is for another blog.

That is ONE way you can measure progress but it’s not the best way to measure success with your transformation and fat loss goals.

I’ve written several blogs about that HERE and HERE, but back to the point at hand.

Why is it the scale when up when you  started working out? Did you put on muscle in a few days? Are you bulking up and going to look like a man!? Ohhhh hell nahhhh….!

Really there are  so many reasons why the scale fluctuates and this can range from water retention, monthly hormonal cycles (this can happen to men), changes in bowel movements, the list can go on so there are a lot of possible explanations.

With that said, here are the three most common reasons that I’ve seen from my experience.


[Read more…]

[VIDEO] 3 Nutrition Questions Answered

How Much Fat Can You Lose In One Month?


How much fat can you lose safely in one month? 

(In case you don’t want to watch the video)


Now I love this question because it may not be a month for you, it may be three months for you. But regardless, this kind of sets the stage for what kind of timeline you’re looking at for fat loss.

What we tend to do here at Fitness Revolution is operate by a little bit of a guideline. The human body can safely lose half of a percent to one percent of its body weight each week. So, that kind of gives you some numbers to play around with.


Basic guideline

If you are two hundred-fifty pounds or up, you can lose anywhere from about a pound and a half or three pounds a week. You’re around two hundred pounds, about one or two pounds a week.

If you’re a hundred and fifty pounds, you’re looking at about three-quarters of a pound to a pound and a quarter a week, and if you’re less than that, you’re looking at about half a pound to maybe one pound a week. This kind of sets a timeline up.

Now first off, for people who are wanting to drop fat, does this mean you are guaranteed to lose a half percent or one percent each week? No. It does not. What we also have to remember is fat loss is not linear. Meaning that you will not lose the exact same amount of fat each week.

There will be some weeks you may drop two pounds, one week you may only drop half a pound, and even some weeks that you may not lose any pounds at all. It does happen. It’s not a bad thing.

We came up with this formula because this is the trend we have seen when we have helped people lose body fat over the course of three to four month period. This is what they tend to average on a good safe timeline– about a half of a percent to one percent a week.


Can you lose it faster safely?

The reason I put in ‘safely’ is to remove the context of the crash diets of lose twenty pounds in twenty days, and thirty pounds in thirty days. There are realistically about two kinds of people that I can see losing a little faster than that, safely.

First one is people that are really significantly overweight, or have a very high level of body fat. Men tend to be twenty-five percent and up, women that are carrying a little bit of over thirty percent body fat, they can lose a little faster because they have a little bit more to lose.

The other type of individual is an ex athlete. Someone who spends, let’s say ten years of their life being active, they got injured, set on the sideline, have been inactive for the past maybe one or two years, and their getting back into the scheme of things. You will see those individuals lose a little quicker too.

Now, for those that are on the other end of the spectrum, the people that are actually a little leaner (let’s say men eight percent and below, and women that are below fourteen percent). In these cases, it’s going to be a little slower at that point in time because you don’t have that much fat to lose, and if you’re trying to get any leaner, you’re going to have to use a little bit more science and manipulation.


But again guys, this is the timeline we operate. So, realistically and safely the human body can lose anywhere from a half percent to one percent of its weight each week.


[Read more…]

6 Tips for Those That Workout First Thing in The Morning

bearded man perform various exercises and stretches

Those than train early in the morning are a special kind of breed. Not everyone can train in the morning and, shooting you straight, not everyone SHOULD train in the morning. Training ins the mornings isn’t ideal but somedays though you just can’t help it

Most people would rather wake up, drink a cup of coffee, get in breakfast and slowly warm up throughout the morning before they skipped off to do their workout but that schedule doesn’t work for everyone.

If you’re one of those people that train, or is going to have to train, within an hour of waking up here are some tips to make sure you still get the most out of the session WITHOUT getting hurt.

Side note: During the colder months I’ve seen a slight increase in strains and injuries for those that workout in the morning, could be just a coincidence. Regardless this is why we make our early morning clients do a bit more in regards to a warm up.


One: Hot shower as soon as you wake up

May seem silly since as soon as your done your going to have to shower again but you body has been at rest for the past 6-8hours, cold and stiff. As soon as you wake up go to the bathroom and get in a hot shower, the kind that might make you sweat a little bit. This will help warm up the body, the CNS, and get blood flow going before that early morning session. The warmer you are before you start the less likely you are to get hurt and the more likely you will have an awesome workout.

[Read more…]

18 Ways to Make Cardio Un-Suck

18 Ways to Make Cardio Un-Suck | Fitness Revolution RowlettWe have all heard this before, “cardio sucks”.

The traditional form of walking on a treadmill at the beginning or end of the workout, works, but is BORING.

I’m not hating it by any means, there are some that love this and others this is all they can do, for those of you that fit in those previous categories don’t bother reading this and keep doing what your doing. I still respect the hell out of anyone that gets up and does something, so this is NOT a cardio treadmill bashing session.

This blog is for those that WANT to avoid to the monotony of high incline walks for an hour, or those that want to do something else beside a treadmill, elliptical or bike.

I want to get you to think that cardio doesn’t always have to be on the treadmill; in fact some of the best, and most effective for fat loss, cardio workouts I’ve ever done were NOT on a treadmill. They were a combination of bodyweight, weights, sprints and even just as simple as having a kick butt playlist on my iPhone.

What I have below are some of the cardio ideas that we do here at Fitness Revolution Rowlett. These won’t work for everyone but I can bet that you’ll find SOME idea that I have listed that will help make cardio not seem so bad to you.

Weight Room Ideas


1. Take less rest between you weight lifting sets – It’s tempting to take several minutes between sets and maybe even some programs to dicitat that for performance reasons. If you are NOT on a program that has a long rest protocol then I suggest cutting your rest down to under 60sec between sets and begin working your way to 30 secs or even 15. Now you’ll have to drop the weight a bit BUT your heart rate sure won’t drop. [Read more…]

Your Holiday Survival Guide

Holiday Survival Guide

Let’s face it: It is hard to stick to a healthy eating and exercise plan during the holidays, I’m not naive about that. Everywhere we turn, there are tempting foods, drinks, and treats from office parties to our own traditional family favorites.

When you add in a busy, stressful schedule filled with shopping and get-togethers that make it tough to squeeze in exercise, you have a recipe for disaster as far as the pant sizes are concerned.

The good news is that you really can get through the holidays without gaining weight. It will take SOME effort, but you will thank yourself a thousand times when January 1 rolls around and you have no regrets!

There are 3 main components to surviving the holidays and emerging a healthier, happier person in the New Year instead of the “Oh I feel like crap” that we have all experienced.

Workouts: I know that you don’t want to spend some of your holiday factoring in gym time; so that’s I’ve assembled 4 effective workouts that take a min of 20 minutes to complete and keep your metabolism up long after you’ve finished the final exercise. The best part? These can be done at home with minimal equipment or just bodyweight for those that are in the middle of travel.

Nutrition: Eating supportively during the holidays is a struggle for most. Between the ever-present holiday sweets and the seemingly weekly holiday feast, keeping your calories in check becomes a monumental challenge. In this guide, here is a simple but effective system to help you control the holiday binges and keep you on track.


[Read more…]

Some Popular Nutrition Questions Answered

Over the past several months we’ve been posting more and more videos on our social media pages, well I realize that not everyone has access to these so we moved some of the video to our YouTube channel and then we are bringing them here.

I currently have quite a list of videos that I’m still planning on shooting so if have any that you would really like to see just comment below :)


How Many Calories SHOULD You Eat?


How Many Calories do You Need to Cut For Fat Loss?

[Read more…]

56 Daily Weigh-Ins

56 Daily Weigh InsWe are all guilty of this at one point in time

You KNOW that its bad to do daily, you KNOW that this won’t change overnight and you KNOW that doing it is just going to screw with your head even more; but you still do it anyways

You weigh yourself. Every. Single. Day.

Personal trainers from all over will cringe at hearing about a client doing that because we (the trainers) KNOW that daily weigh-ins are not a good idea.

This messes with your head, can cause discouragement after a few days which can lead you to make dumb fitness or diet decisions that actually will do more harm that good.

Daily weigh ins are NOT a good idea.


Why checking your weight daily is bad for your health.

Your body didn’t gain fat overnight so don’t expect it to lose fat overnight (seriously if your weighing in daily you most likely are wanting to lose fat).

I get it though; that answer above sucks. We all want instant gratification, we want our results now, but physiology doesn’t happen that way.

The body has a hoard of physiological mechanisms that happen on a daily basis that influences your weight. [Read more…]

Why can I not stop eating crap?

Why can I not stop eating crap food | Cheat meals | Fitness Revolution RowelttI had this question asked to me the other day from a client and it’s not the only time that I’ve been asked that.

Those that know me, KNOW that I can get very philosophical or cerebral with my answers, but theory doesn’t give you the answer that you or this client was really seeking.

You want the answer of HOW to stop eating crap food.

Well I’ll give you the same answer that I gave them and, to date, it’s the best way that I can explain WHY you break down and eat that pop tart (which I love by the way).

Why did you eat that crap food?

The answer is simple.

It made you feel good. That’s it.

Nothing sexy about it, except that food makes you feel good, it gives you the pleasure that you were seeking at that moment. [Read more…]

So you want to lose fat: START HERE Part 3

So you want to lose fat start here | fitness revolution rowlettDisclaimer: This blog is intended for the beginner, NOT the advanced gym rat or seasoned fitness buff. When you have several years of successful dieting under your belt you think differently because your circumstances (athletic performance, could be one) are different. This is step one of many to get a beginner to where you are at now. We are just trying to master one thing at a time.

Ok now here we are getting into a bit of finer detail, so much so that I really don’t talk about it as much because, to be honest, it isn’t as important to the majority of people that are looking to drop some body fat.

In the big scheme of having a successful diet, calorie balance is number one and your macro breakdown is number two; so if you were to focus on those two principles right there you will have a GREAT chance of having a successful diet, or way of life depending on what your goal is.

Now here is the next question that people ask when it comes down to eating a certain way… how many meals a day should I eat AND what are the best times to eat them?

I’ve read some very silly rules of thumb from the “webgodz” that have ranged from: [Read more…]

So you want to lose fat START HERE PART 2

Fitness Revolution RowlettDisclaimer: This blog is intended for the beginner, NOT the advanced gym rat or seasoned fitness buff. When you have several years of successful dieting under your belt you think differently because your circumstances (athletic performance, could be one) are different. This is step one of many to get a beginner to where you are at now. We are just trying to master one thing at a time.

First off, if you have not read Part 1, I HIGHLY recommend you do so first before stepping into this blog. Otherwise you could be confused by things, and of course I want this to be as simple as possible.

I should add a fair warning though, this blog involves… MATH <== Damn I know

As we summarized in the last blog one of the biggest components to diet success is calories. With a goal of losing fat, you will have to eat less calories than your body needs. If your goal is to GAIN weight, then you need to eat MORE. In PART 1 we talked about how to find YOUR calorie number. [Read more…]