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  • Personal Training near  River North - Kurt Rawlins Fitness - How to Take Rest Days

    How to Take Rest Days

    I need to address a common problem I see with clients: actually prioritizing rest. If some exercise is good, more must be better, right? No, actually. Too much exercise without proper recovery will lead to overreaching. When you overreach, you put yourself at risk for injury, sickness and your performance decreases. When performance decreases, your results suffer - and that will negatively affect fat loss. A good rule of thumb if you’re doing full body workouts is to shoot for 3x/week with a day or 2 of rest between. If you’d like to do HIIT, I like 2x/week. You can do it right after strength or on off days. This leaves you with an ideal 2-3 days of complete rest every ....

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  • How to Achieve Your Best Body

    1. Patience Of course, no one like to hear this, but it takes time. I'm still making progress and I've been training consistently for 20+ years. You'll typically feel better before you see physical changes. You'll typically get stronger before you add muscle. Understanding this - focus on the way you're feeling after your workouts and increasing your weights and reps each workout. 2. Nutrition Should be Your #1 Priority You are what you eat. Your body is a reflection of what you put inside of it. Knowing that, you can't outtrain a bad diet. Poor food choices will add stress to your system. Adding workouts to compensate for your bad diet will add even more stress to your ....

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  • When to Do Cardio

    Do you ever get confused about when to do your cardio? For example, to lose fat, is it best to do cardio before or after your workout? Or, should you do it on a completely separate day? If you are training for a race or your #1 goal is cardiovascular endurance, when you should do cardio? Those questions are answered in the above video. Please watch it and forward this to a friend who could benefit. Thank you! ....

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  • Personal Training near  River North - Kurt Rawlins Fitness - Why You're Not Losing Fat

    Why You're Not Losing Fat

    Diet


    Eating clean but not in a calorie deficit
    This is a common problem. Many people think all they have to do is eat healthy food and they will lose weight. This is simply not the case. Research has proven you need to be in a calorie deficit to lose weight. You can do that with clean foods or less healthy foods. Of course, you should strive to make most of your diet healthy, but it’s not required for fat loss.
    Weekend binge eating and drinking
    I also see this all of the time with my clients. They can do very well during the week, but then they let it all go on the weekend. You can absolutely ruin a good deficit you’ve created during the week by overeating on the ....

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  • Personal Training near  River North - Kurt Rawlins Fitness - How to Enjoy the Gym

    How to Enjoy the Gym

    We all struggle with actually enjoying the gym at times. Let’s face it – working out is tough on the body physically. No one goes to have a great time. Through the years, I’ve found ways for both myself and clients to enjoy the gym a bit more. I hope this list helps you as much as it has helped my clients: 1. Make Your Program Fit Your Lifestyle, Not Vice Versa 2. Set Short Term and Long Term Goals 3. Workout with Your Partner/Spouse/Friend 4. Track Your Workouts 5. Track Your Progress (Bodyweight, Measurements, Pics) 6. Bring Headphones 7. Include Exercises You Enjoy as Well as Exercises that Challenge You 8. Set it as an Appointment in Your Calendar 9. Workout ....

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  • Personal Training near  River North - Kurt Rawlins Fitness - 3 Options to Lose Fat

    3 Options to Lose Fat

    Of course, there are other options to lose fat. You can do nothing, you can do just strength training or just cardio. You *could* also get liposuction. You could also order one of those vintage fat jiggling belts if you want. None of those options are covered in this post, however. Hopefully, you understand at this point diet is the main driver of fat loss – it should be your main priority to lose fat. It’s where you will focus on creating a calorie deficit – the most important factor in fat loss. That being said, if ALL you do is focus on diet and a calorie deficit, you’ll find it tough to maintain your fat loss. Moreover, most of you out there who want to lose ....

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  • Personal Training near  River North - Kurt Rawlins Fitness - Intermittent Fasting for Fat Loss

    Intermittent Fasting for Fat Loss

    I love intermittent fasting. For a lot of people, it is a great strategy for fat loss. The beauty lies in its simplicity and practicality. Here’s how it works: 1. Wake up, fast until noon (drink black coffee, tea or water) 2. Eat a low carb lunch with protein (spinach salad with chicken/hard-boiled eggs,etc.) 3. Eat dinner as you normally would. 4. Don’t consume calories for 16 hours (noon next day) Now, you can definitely push your lunch back if you prefer eating later at night. The key is to make sure you are fasting for 16 hours. You definitely *can* fast shorter or longer but 16 hours is a great spot to start. The reason it works? By having a ....

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  • Personal Training near  River North - Kurt Rawlins Fitness - How to Lose Weight

    How to Lose Weight

    I guess we’ll call this my flagship post, because it will contain pretty much everything you need to know about how to lose weight. I’m going to break it down like this: we’ll start with the most important factor for weight loss, and then we’ll go down the line of other factors that play a role. Sort of like a hierarchy of weight loss, if you will. So, let’s get started. 1. Calorie Deficit
    A calorie deficit is the most important factor to lose weight. But what is a calorie deficit? A calorie deficit is simply burning more calories than you consume.
    It’s pretty obvious (hopefully) the calories you consume are simply what you eat on a daily basis. ....

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