Excerpts from The CrossFit Journal article by Kai Rainey, April 6 2018

You’re getting the hang of this CrossFit thing.

You’ve been to several classes and you’re sleeping well, moving easier, breathing better.

You’ve learned the difference between an AMRAP and an EMOM.

If only the scale would move.

How can you do CrossFit—the hardest workouts on the planet—and not lose weight?

You’ve heard it said, I know.. because I’ve said it about a million times. I stole it from our Founder, Rick DiCarlo so it’s his quote really. But, to recall:

You can’t outwork a bad diet.

It really is that simple, the truth of the matter is that weight loss starts in the kitchen, fitness starts in the gym.

As we’re moving through this amazing fitness journey, we need to focus on eating high-quality whole “real” food in appropriate quantities, mostly plant based.

Just to recap:

  • Real Food was once alive and doesn’t come from a box or other container. Food-like substances are not real food.
  • Appropriate Quantities are those that support exercise but not body fat. No snacking, no seconds, none.
  • Mostly Plant Based means that every meal needs to consist mostly of veggies. Our plate should be covered in vegetables then our protein and starches are added.

It’s a simple guideline that is extremely effective, and holds the key to our success.

Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week, mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. —Greg Glassman, CrossFit Founder

To really start to get ahold of our nutrition and understand where we are starting from is to log your intake. Literally write down, journal every single thing we eat, honestly. It can be a bit time consuming to start but it will give you invaluable information with which to start. Start by logging for a week or ten days; don’t change your eating strategy, just log what you’re eating. Be truthful and honest, log it all.

Once we have a handle on where we’re starting, we can analyze the data and create a game plan to make the necessary changes and start moving towards our goal!

ACF members, if you have any questions or want to set up a Coaching Session with any of our coaches, drop us a line and we’ll get one set up!

Here’s the link to Kai’s article – CFJ – Rainey .. you can also read more at My Last Fat Summer dot com.