Healthy weight loss for geeks.
Zumba Testimonials
1Which testimonial would get you to a Zumba class?
The Hot Womens (aka The Instructor Whose Butt Defies Physics)
You’d think being the one of the only guys in a Zumba class is awesome. You’d be right. I spent a lot of money playing an arcade game called Dance Dance Revolution – you know the one, colored arrows? and the four arrows on the floor you step on? Zumba is like playing DDR on random mode only instead of colored arrows you get to follow pretty ladies. =) It doesn’t get much better than that and they really make me feel welcome at every class.
The Weight Loss
When I started I weighed 450 and now I’m down to 350. That’s a lot of hours doing mind-numbingly boring cardio. In an hour of Zumba the average person burns 500-600 calories. At my current weight I’m burning 850-900 calories and I have the body bugg graphs to prove it. Since I started with at Fit on 1st doing Zumba I’ve lost another 15 lbs, inches all over, and I had a blast doing it!
Great Classes (aka The Gym We Do Not Speak Of)
I had been going to a local gym’s Zumba class and – whew, crowded. The instructors were great, but when you have to be careful not to move your arms away from your side so you don’t thwap your neighbor. Yes, it’s that bad. When I found Fit on 1st I was so excited! The class sizes are manageable and the energy is amazing. Each instructor adds their own flare to the class so you’re never bored. Two thumbs up – come give it a try! The first one’s free. =)
Talking to Myself
0This morning I wrote about an experience I had over at my personal blog, Steven Klassen dot Com. Most times it’s all about perspective and how you communicate with yourself.
Give it a read:
Row Row Row
0
Cory’s been keeping an eye on me in the gym after watching me butcher front squats. I was off yesterday, but today I went the second half of my A/B workout from The New Rules of Lifting For Men.
It turns out that what I thought were bent-over barbell rows were more like almost-passable upright rows. He demonstrated the exercise and then nudged and pushed me into the right position while I did a couple reps. The minute he let go I almost fell over. It’s hard to hold yourself in that position! Needless to say I had to come down in the weight (again) but I could feel it in all the right places.
Alwyn Cosgrove‘s workouts (from New Rules of Lifting for Men) include periodic cycles: 3 weeks on the weights, 1 week off. I think it would be worthwhile to get some training at the outset of each 3-week run of weight training. I don’t feel bad about 3 weeks worth of upright rows, but it would have been nice if I hadn’t done double-duty on my shoulders.
Now, should I go through my Fitbook and cross out bent-over row and scribble upright row over the top? 
You’re Doing It Wrong
0We talked about it in episode 40 a little bit, but I started at Accel Human Performance a couple weeks ago (turn down your speakers before you click). Tommy and I hit the gym and after some kettlebell swings to warm up I hit the power cage to do some front squats.
Let’s back up a little. What the heck are front squats? Well, they’re not what I was doing. Instead of having the bar on the top of my chest I was kind of cradling it in the crux of my arms. That worked, sort of. When I did it today Cory Gilday, co-owner and exercise physiologist, swooped in and offered some tips. He corrected my form, but I had to come down a bit in the weight. The exercise felt much better with the right form (more quads and a lot less back), but whew I’m going to have a pair of bruises on my upper arms I’m naming Cory and Gilday.
So far we’re enjoying the new venue. The staff is supportive and the they keep the place nice and clean. I don’t think I’ve ever seen a misplaced weight or anything else out of sorts.
If you mention GeekFit when you sign up, you’ll get all the water you can drink. Y’know, from the water fountain. It was funnier in my head.
What’s The Secret?
22 years ago
I got a Facebook comment on a recent Body Bugg update (3944 calories burned, 2958 calories consumed, and a 986 deficit). The question: “How do you burn so many calories, must have the secret…”
This was my response (written first thing in the morning, so bear with me):
I wish I could say it’s all muscle, but that only accounts for maybe an extra quarter calorie per minute (225 calories over 15 hours)**. I burn ~2750 calories a day at an idle, so that extra 500-1000 comes from deliberate daily exercise. 30m on the treadmill, a couple 15 minute brisk walks, etc. The 4500 calorie days are a Zumba class or a combination of weights and some intervals.
I’ve had a couple surplus days though – no exercise and usual intake. That’s good food, too. After tracking with a Body Bugg like this it’s really easy to see how tossing a Double Bacon Western Cheeseburger in the mix (or something similar) would EASILY pack on the pounds.
So, why 3000 calories at an idle instead of 2000 (USDA break-even calorie number)**? I’m carrying 100 lbs of extra ballast. I’m used to carrying it, so it’s like a workout you do for too long and plateau.
If I had to guess I’d say 2000 is a average, 2500 (extra 500 for the muscle composition), and then an extra 250 for carrying the extra weight brings us to 2750.
So the secret is to either be 100 lbs overweight (I really don’t recommend this one!) and/or lift weights to get the added benefit of the extra burn.
** This is a complete WAG (wild @$$ guess) based on what I’ve been heard from other bodybugg users who average 1-1.5 calories/min at an idle.