q&aQ & A Session

This Wednesday evening at 6pm – no cost, open forum question and answer session.
Ask the CFW staff any question you would like…  nutrition, training, goal setting, or whatever your interest, we will be here to provide any insight we may have your topic.  It is a great way for you to get the CFW staff’s perspective and experience with different diet strategies and training methodologies.

[divider_arrow] [box_content]There are so many different diets, dieting tips, advice, programs, and scams out there, there is no wonder why so many Americans are overweight.  The funny thing, most of us know the answer for our obesity problem…  eat less junk food and eat more healthy foods.  It really is that simple.

If ten people read this today, I’d guess nine of them  already know they shouldn’t eat cake, chips, candy, and sugar.  Eight of those nine know bread, pasta, and other “complex carbs” are bad for them.  If this is the case, why are seven out of ten Americans overweight?

That answer is simple too.  Control.  As a society, we have little very little of it.  At any time, we can easily feed on junk food.  It is available at the grocery stores, convenience store, restaurants, and even the health food stores.  If you eat junk food (grains and sugar), you are elevating your insulin with each bite.  If you have high insulin, you will gain fat.  Even if you cut calories, but still eat junk, you will not be able to lose fat.  Insulin protects fat.

So that one bowl of ice cream, the one cupcake, or the one plate of fries will derail your fat loss efforts completely.

I know you have been told it is ok to cheat on your diet.  That’s horse sh*t.  If you are caught cheating on a final exam, you fail and will subject to punishment.  So it is with leaning out and getting health…  cheating equals failure and the punishment is being overweight and unhealthy.  If you stop cheating yourself, you will stop failing.

Below is a list of tips if you follow will lead to a healthier, leaner you.  They are simple and easy.

  • Eat meat (any meat and eggs), avocado and nuts, and dark green veggies.
  • Do not eat anything from grains.  Wheat, soy, and corn products are the major causes of obesity and disease.
  • Eat more meat: Protein intake at 1g-1.5g per pound of body weight supports exercise recovery, but also fills you up.
  • Eat your meat first: Eat your protein first, then fat (avocado and nuts), then your veggies.
  • Cut out dairy: Milk and cheese are full of the sugar lactose.  Lactose increases insulin.
  • Cut out fruit:  Bananas, apples, pears are sweet b/c they contain lots of fructose.  Fructose increases insulin.
  • Address deficiencies with basic supplementation:  We all need Magnesium, Zinc, Vitamin D, and EPA/DHA.
  • For fat loss, avoid protien shakes: Whey protien has a high GI and increases insulin.  Eat real food.
  • Use a fork and knife:  If you can eat it with your fingers, it is most likely junk.  Good food requires utensils.
  • Read these: The 17 Laws of Success and Avoid Failure

The CFW website is chocked full of articles about healthy eating and fat loss.  Scroll through them and you will find an abundance of information on training.  Click on the links above and read them.  Educate yourself.  If you want to know something about nutrition, google the topic.  Add Crossfit Wilmington to your query and you will most likely find an article featuring your interest.  If you want to take it to the nest level, set up a BioSignature consultation with Tony, Cody, or Melissa.  They will sit down and line out specific strategies to help you reach your goals.[/box_content]




1 Snatch Pull + 2 Hang Snatch + 1 Snatch Balance – Post Heaviest Load


Deadlift (225/155)

 Wilmington Weightlifting Club

1 Snatch Pull + 2 Hang Snatch + 1 Snatch Balance – Post Heaviest Load
Clean Pull 105% of Clean (barbell to bellybutton) 1 rep EMOM for 5min. Then AMRAP in 1minute.

2 thoughts on “Fat Loss Tips and Question & Answer Session

  1. t. says:

    CFW is doing very well in the open… congrats to everyone who’s participating. Team A is sitting in 7th place in the MidAtlantic Regional. Lidia is 3rd in her class in the world and Marcie 5th in hers. Those two ladies have increased their strength and technique immensely since joining the CFW Team. The lightweight / body weight workouts of the open are not really our favorite thing, but somehow (it must be voo doo magic, ha.), we do well at them. Regionals have historically been when the Games get heavy. So all those teams that do well with the sexy-cons now, tend to get buried (almost literally) by the loads they program at Regionals. Our ladies and gents are so much stronger than last year… and we were no doubt the strongest team at Regionals last year. It’s almost scary how much stronger Hoff, Amanda, and Amanda have become. All the ladies have added 50 or more lbs to their squats and are snatching weights for reps that were their clean maxes last year. The boys are faster and stronger too. Joe W. is running BW workouts like a skinny kid and Cody… well, Cody is really coming into his own. David, Danny, Jonathan and Matt are all killing it each week.

    So while we are hoping Regionals will be heavier than ever, no matter what that competition brings, it’ll be exciting to see our crew go at it.

    For all you that signed up for the lean out challenge, come to the Q&A session. I set it up just to give you all an opportunity to get the answers you need to be successful. Come on out and Amanda, Hoff, Cody and I will do our best to get you on track.

  2. josh says:

    Great work Team A and CFW on the Open so far. We have one week left and everyone has really put in a great effort with each weeks workout. I look forward to coaching and cheering our Team on in Maryland come June

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