WELCOME TO THE GO FIT YOURSELF

6-WEEK FAT-LOSS CHALLENGE!

It’s almost here! We’re so excited that you are participating in the Go Fit Yourself Fat-Loss Challenge. The following information will help you understand how the challenge is structured, so you know what to expect, and how to get the most out of it.

Challenge Overview

The challenge is 6 weeks, and if you want to see results, it will be necessary to be all-in. Six weeks is not a lot of time when it comes to sustainable weight loss, so what we would love to see is a positive change in exercise and nutrition behavior that is resulting in a healthy level of fat loss. The holidays are right around the corner, so use this challenge to develop habits that will carry you through. 

Workouts

As part of the challenge, you will be able to participate in all class formats. At The BARbell, we have rules about workout frequency.

• You may not attend more than one class a day.

• You may not do small group strength training (SGPT) two days in a row.

• Workouts in between SGPT will be modified, and primarily bodyweight, in order to not over-stress your body.

• The same goes for back-to-back days in TEAM. For example, if you do chest presses on Monday, you will do pushups on Tuesday.

On your off days from the gym, we encourage you to rest, do very light conditioning work (bike ride, walking, hiking, swimming), or do mobility work. Friday TEAM classes are mobility, and we would love to see you there.

Exercises will be adapted for you as needed, so if there are any concerns, please communicate them as soon as possible. Don’t hesitate to ask questions or request modifications for any reason. This is your workout, and we want to get it right.

Scheduling Classes

We have an online calendar that allows you to reserve spots in the classes you would like to attend. All class formats have an attendance cap in order to make sure each member gets the coaching they need, so it is imperative that you sign up. If you find that you cannot attend a class you have signed up for, please cancel your spot. 

Workout Log

Logging your workouts is encouraged in order to maximize your results. 

• You will be able to see your progress

• It will keep you honest

• It will help you determine when it is time to progress your exercise.

We suggest getting a small spiral notebook dedicated strictly to workouts and nutrition. 

Food Log

We encourage you to keep a food log. Choose whatever method works best for you. Some like to keep track in a written log, some like to use a spreadsheet, and others prefer an app. If you choose to keep a written log, we recommend using the same notebook as your workouts. 

The only information we would like you to record is what you ate, when you ate it, and, if it was unplanned, why you ate it. Emotions often play a large part in our choices, and the amount of small snacking we do throughout the day can add up. We do not encourage calorie counting, or food weighing. That is not a sustainable way of life, and this challenge is about forming good habits. If you would like to record the portion size, that is ok. Learning to make a judgement call regarding portion size is a good skill. If you choose to share your log, know that there is NO judgement. The goal of this program is to lose fat, so our ability to evaluate what may be interfering is important.

We will lean heavily into protein and fluid intake. They are imperative to your muscle’s ability to repair itself, which in turn will play a large part in your ability to lose fat.

Inbody

We will do an Inbody assessment at the beginning, halfway, and at the end. This gives us the opportunity to evaluate your progress, and determine if something needs to be altered. Your actual weight is the number we least care about. What matters is what that weight is comprised of. The number we care the most about is your visceral fat. This is the internal fat surrounding your organs, and can be dangerous. Loss of this fat will not only decrease your likelihood of serious health issues, it will often result in a loss of inches in your waist. Subcutaneous fat is the fat you can actually see and grab. Loss of this fat allows you to see your muscle definition.

Please take the opportunity to schedule your initial Inbody assessment right now, using this link:

Thebarbell.as.me/inbody

We will remind you to schedule your mid-point and final assessments as the time approaches. We’re really excited to get started and share this journey with you. Please don’t hesitate to reach out with any questions or concerns.

Go be awesome!

Contact Information

 Email info@thebarbellmd.com