MoCo Monday Fit Tips: Best Ways To Shed Extra Pounds

When it comes to weight loss, there are so many different approaches we can take to achieve our goals. It can getvery confusing when trying to decide which one to choose.
Controversies include:
Some say cardio is the ultimate weight loss tool.
Others say that you can target fat loss in specific areas.
People will say that lifting weights will only make you gain muscle.
Then you have people who will disagree with almost every one of those points. Well we are going to clarify these controversies and reveal which ones are in fact true and which ones are false.
First off, I’d like to clarify the difference between fat loss and weight loss. Weight loss refers to simply lowering the number on the scale. This can result in losing loosing muscle and fat. Fat loss involves changing your body composition.
Here are some routines that millions of people go through every day in efforts to “lower the number on the scale”:
Eat minimal calories
Perform copious and unnecessary amounts of cardio
Little to no weight training
Some of the best exercises that actually can help you lose weight are ones that do the following:
Burn a decent amount of calories and force you to use a lot of energy
Prevent muscles loss
Don’t cause your body to be put under too much stress

Cardio tends to be one of those exercises that people usein excess. It doesn’t burn as much energy as you think it may. Not only that, but performing cardio can make it easy to eat back all the calories that you burned. How can that be possible? Simple.

When you are dieting your body learns to burn less and less calories as you drop in weight. Why? It wants to maintain homeostasis (keep things constant despite external changes)
When this happens, it makes it harder and harder to burn more calories. Your body WANTS to eat more, hence why you feel more hungry.

The worst thing you can do is fuel the fire. By doing more cardio you are only digging yourself deeper into the hole. This is why I recommend that people keep their cardio to a minimum when you’re trying to decrease your body fat.

My two favorite go-to’s for when it comes to losing weight and supplementing with cardio are:
Walking
HIIT

When I am short on time, I prefer to get the most out of my time with a quick high intensity session. I go all-out and push myself as hard as I can! Doing something as simple as a 20-30 second sprint 4-7x with enough rest in between each sprint is burning as many calories as an hour of slow jogging.
On days where I have more time to workout I chose to walk. Walking is a great low intensity method to reducing weight. If you walk just a few hours per week or 10,000 steps a day, you can burn up to an additional 2,000 calories a week. Which means you can lose roughly 1-2 lbs a month without actually doing anything too crazy.
So, if you’re like me and you’ve had one to many snow cones from @snowbots this summer, try out these tips for shedding off those extra pounds.

2-3 HIIT sessions per week (lasting no longer than 20-30 min)
2-3 30 min walking sessions per week
3-5 hours of strength training per week

The main thing to take away from this article is:

Don’t worry so much about the number on the scale, but instead decreasing body fat.
Eat your protein and don’t starve yourself
There is no such thing as targeting certain areas of your body to lose fat
Copious amounts of cardio is unnecessary
Weight training is vital in retaining muscle and reducing body fat (overall improving your body composition)
Compound lifts can help you decrease body fat and increase muscle simultaneously

Follow these guidelines and I promise you that you’ll see greater progress in the gym than you’ve ever seen.

You can get started on your fitness journey before the fall rolls in by joining some of these local gyms!

Germantown:
CrossFit Germantown Performance
iLoveKickboxing

Gaithersburg:
Fitness Edge MD
Life Time Athletic
Orangetheory Fitness Gaithersburg
Gold’s Gym

Rockville:
North Bethesda Sport&Health
Supreme Sports Performance and Training
LA Fitness

Demetra is not a physician or registered dietitian. The content of this article should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

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Get ready to experience the vibrant colors, tantalizing flavors, and infectious rhythms of the Caribbean at the FEST OF SPRING Caribbean Wine Food & Music Festival! Hosted by RHU LLC, this exciting festival is set to take place on May 18, 2024, at the picturesque 16700 Barnesville Rd in Boyds, MD.

Step into a world where the Caribbean spirit comes alive! From 12:00 PM onwards, immerse yourself in a sensory journey that celebrates the unique culture, cuisine, and music of the Caribbean. Whether you're an African American, a Reggae or Soca music enthusiast, a wine lover, or part of the vibrant Caribbean diaspora, this festival promises to delight and captivate you in every way.

Let the enticing aromas of mouthwatering Caribbean dishes tantalize your taste buds. Feast on traditional delicacies prepared by expert chefs, showcasing the rich and diverse culinary heritage of the Caribbean. Indulge in flavorful jerk chicken, succulent seafood, and delectable plantain dishes that will transport you straight to the islands.

Accompanying the culinary extravaganza is a carefully curated selection of premium wines, ensuring the perfect pairing for your palate. Sip on fine wines from renowned vineyards, each sip a reflection of the Caribbean's vibrant spirit. Discover new flavors, expand your wine knowledge, and savor unforgettable moments with every glass.

As the sun sets, get ready to groove to the infectious rhythms of Caribbean music. Feel the pulsating beats of reggae, soca, dancehall, and calypso, moving your body to the lively melodies. Live performances by talented musicians and performers will keep the energy high, ensuring a night of unforgettable entertainment.

Don't miss this opportunity to embrace the Caribbean spirit and celebrate the arrival of spring in style! Tickets are available on AllEvents, so secure your spot today. Join us at the FEST OF SPRING Caribbean Wine Food & Music Festival, where cultures collide and unforgettable memories are made.

LIVE PERFORMANCES By: CULTURE Feat. Kenyatta Hill, EXCO LEVI, IMAGE BAND, RAS LIDJ REGG'GO with Special Guest SUGAR BEAR FROM E.U. & MORE! & MORE!

MUSIC By: DJ ABLAZE, DJ SMALLY & NAJ SUPREME

2 NIGHT Camping packages available: RV/CAMPER $200 | TENTS $150 Starting on Friday May 17 @ 5pm | 30 RV SPACES | 30+ TENT SPACES

KIDS 12 & UNDER FREE!!!

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The 2024 Bethesda Film Fest will feature five short documentary films made by filmmakers from Maryland, Virginia, and Washington, D.C. Screenings will be held Friday April 5 and Saturday April 6 at Landmark Bethesda Row Cinema.

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