September 5, 2017
We all have different health and fitness related goals; however, we find that a very common goal across age, gender, and fitness levels is weight loss.
Our general preference would be to guide folks toward body fat percentage or circumference measures as mechanisms of monitoring fitness progress, but we understand that many folks are incentivized by monitoring the scale for changes.
In this blog post, we will outline how to use MYZONE’s heart rate wearable system to assist you in your weight loss goals. You can also opt to monitor body fat percentage and circumference measures with the MYZONE system so that you have multiple data points for feedback.
It is important that we start the blog by letting you know that physiological changes and adaptations take time before we can see them – as in, at least four to eight weeks. While you wait patiently to see the changes, we hope that you feel the changes you are making almost immediately with more energy, a more positive mood, etc. Consistency is key as you make progress toward your goals – try to keep a positive mental outlook despite the changes you see (or don’t see) in the first few months.
It is also important for us to tell you that it is very normal for individuals to experience weight gain in the first weeks and months of their fitness program. Part of the reason for the initial weight gain can be adjustments to appetite and the addition of lean mass – muscle (which weighs more than fat mass).
A final important note is that a targeted fitness routine is only part of the weight loss equation. Nutrition, sleep, stress levels, and hydration are additional factors that will play important roles. Be sure to set yourself up for success in all realms.
As you set out on your weight loss goal, get clear on the amount of weight you would like to lose and in what time frame. In general, a safe guideline for weight loss is about one pound per week. Therefore, if you want to lose 20 pounds, plan on the process taking about 20 weeks or 5 months.
1. Download the MYZONE App: You will need the MYZONE App to track your progress.
2. Determine your Basal Metabolic Rate (BMR) and your Daily Caloric Needs: You can use an online BMR Calculator to estimate your BMR and Daily caloric needs.
3. Input your Body Metrics into your MYZONE App:
4. Set Calorie Burn and MEP Goals:
Your Body: It is important that you find the calorie burning and MEPs earning ranges that best serve your body and your goals, so do not hesitate to play around with different ranges and find what works for you.
5. Ask Your Social Connections for Accountability
6. Regularly Track Calories Burned, MEPs Earned, and Body Metrics:
7. ENJOY the Process:
We wish you all the best with your health and fitness goals! Make sure you surround yourself with folks who are going to encourage you in your pursuits — add them as social connections via your MYZONE App.
Remember to use the hashtags #effortrewarded and #myzonemoves when you post your workout pics, and don’t forget to add your pics to your moves in your Activity Calendar!
For more tips on how to use the MYZONE heart rate wearable and app, follow us during Fitness Fridays on Facebook Live (subscribe on MYZONE’s Facebook Page) – 8 am PT, 11 am ET, and check out our MYZONE Moves Podcast on iTunes or Google Play.
Keep moving forward!