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Category Archives: WORK OUTS

These will get you in great shape.

You have probably heard that muscle weighs more then fat. It is not true in the since of 1 pound of muscle and 1 pound of fat would be 1 pound but it is true when you take into consideration the size difference.

This is such a great visual for you to see. As you workout and build muscle fat burns away. It is interesting in the since that you may have been 110 pounds when you were younger and never worked out and wore a size 4 and now you find yourself at 130 pounds and your able to wear a four. The scale is a great tool and a great starting point but in the end you have to remember that muscle takes up less room but does weigh the same. You would much rather be fit and toned then flabby and jiggly.


If you are like me you wish there was a magic button that you could press and all the fat would melt away. Well there is not a button, but hard work and disciple will be much more rewarding in the end.

It is important to figure out your body’s daily caloric needs. This is your BMR. This number is how many calories your body needs over a 24 hour period lying down but not sleeping. You will then add several other components to get your daily calorie expenditure. From that point you you will then see how many calories you can drop in your daily diet to get a healthy number and see results.

I am happy to do the calculations for you if you would like. You simply will need to give me your weight and height and your daily activities. If you are active and on the go or if you work behind a desk and live a more sedentary life.

I know your thinking I am not going to put my weight out there for the word to see. So you can direct message me on twitter if you would like and I will keep your information confidential. jb_rewster

The important part of getting in shape and feeling better about yourself is having a starting point and an ending point. So that means you will have to step on a scale! Once you have done this you can determine how much weight you would like to take off and monitor it week to week. Once you have your goal get a notebook and keep track of your weight and inches. You will be shocked at how fast you will begin to see results when you become intentional about getting in shape.

It is a great idea to keep track of inched lost as well as calories because the scale may slow down as time goes on but the inches keep coming off.

where you should measure for inches

  • bust
  • waist
  • thighs
  • hips
  • upper arms

This is a great way to keep an eye on what is happing with your body.

The big deal about calories is the amount it takes to gain or loss a pound.

A pound is equal to 3500 calories. Yes you read that right 3500 calories! That means that you have to either burn or consume that many calories to see the scale move. If you are like me you want to see that scale move down and not up. We have to figure out how to deduct 3500 calories from our diet every week just to see 1 pound come off. I have to say that this does seem rather daunting but it can be done! Through exercise and diet you can shed the extra unwanted pounds that you are caring around. I am going to give you a few easy ways to start shedding these calories:

  • Keep a food journal. Write down every piece of food and every drink that you consume. Remember the only one that gets cheated is you,so be truthful in this exercise. This will help you recognized the times of day you seem to be weaker and the food choices you are making during those times.
  • Drop the soda and pick up the water. Drinking soda can add up to 15 extra pounds a year. It is empty calories that you do not need. Sweet tea is also in this group! Try to drink 64 ounces of water a day. You will begin to see the benefits with this change fairly quickly. You will not feel as bloated and your complexion will be clearer.
  • Exercise. A great way to start is by hitting the pavement or the treadmill. Try and start with 30 minutes a day. You can do a brisk walk or jog. If you are already doing this simply add speed or resistance to your routine.

This is a great jump start to a healthier you.

I will be posting workouts through out the week for bicep/tricep, back, shoulders, chest, abs and lower body.