Goal: Losing Weight and Keeping it Off
Losing weight is not only challenging but often feels impossible. Our purpose is to enable you to reach your goals and develop healthy habits by tracking and reporting on your progress and efforts, and motivating you along the way. We were born to help.
Digifit enables you to design a complete cardio program that gives you the most benefit along your goal path, and tracks all the metrics you need – effort level, heart rate, caloric burn, carb vs fat burn, pace, distance, speed, cadence, turnover – to get there. Training your heart results not only in weight loss but an overall healthier you!
Whether you are walking, biking, jogging, or working out in the gym, Digifit’s integrated solutions, My Digifit and a MVP Subscription will get you started and keep you motivated to shed those pounds.
Is This You?
For those looking to lose weight and keep it off, you are probably either just starting to work out, or have been working out just a little bit recently. You most likely aren't training for a race, though you might be training for a 5K or so. You are anywhere from slightly overweight to obese, though you could also be bordering the "Stay Healthy & Fit" group - there is a lot of cross-over!
Inspirational Goals and S.M.A.R.T. GoalsSetting goals is both an Art and a Science. You want to set big goals and small goals, as success breeds success (which is why small goals are great), but small goals are not typically the kind that inspire us to big challenges and major changes. We believe we need both large and small goals - and the medium goals will take care of themselves. Each step forward is a success, but big, inspirational goals can help to drive and push you to new, better and healthier habits, bringing you closer to your own ideals and spirit. So go ahead and set a big, inspirational goal. But remember to set smaller, S.M.A.R.T. goals as well (Specific, Measurable, Attainable, Realistic, and Time Bound). These are the foundation of the Digifit system. Focus on the small successes, and eventually you'll see the big ones materialize right before your eyes. Paul J. Meyer describes the characteristics of S.M.A.R.T. goals in Attitude is Everything [Wikipedia, 2012]. An example would include something like: I will jog the neighborhood 3 times a week for at least 20 minutes per time over the next 2 weeks.
Heart Rate Training Considerations for
Losing Weight and Keeping it Off
When you are concerned primarily with losing weight, typically you want to develop your fat-burn and endurance systems. By knowing these zones, you don't end up mistakenly developing your carbohydrate-energy converting systems or never get into the endurance development zones. If you never get into the endurance development zones, you will never develop the endurance you need for long term weight loss and building your basic metabolism to burn calories even when not working out.
In other words, don't burn yourself out by working out too hard. "Easy" and "long", those are the two words you really want to focus on when you are fighting the battle of the bulge. That doesn't mean you don't want to push yourself, just that you should only push yourself hard in moderation, and it would be better to push your time rather than your intensity, especially in the beginning.
So now you have the tools. You should also have your personalized training zones. If you are just starting out, take the PAR-Q test (Physical Activity Readiness Questionnaire) to see if you are ready for exercise, and see your your doctor for approval of any exercise program. Initially, try the Beginner Cardio assessment, but any assessment that creates custom Heart Rate Zones is great, and if you can do an Advanced assessment, more power to you.
We'd love to say, now that we know your overall goal, and you have your training zones, we can get very specific with a training plan, but that is far from true. A good trainer can spend days, months, getting to know you before getting too specific, and depending on your sport, past conditioning, specific goals, etc.
Training plans can be as custom as the design on a snowflake. We can, however, give you some great guidelines you can apply. And some sample plans too!
Health & Training Tips
Using Digifit to Lose Weight & Keep it Off
Losing weight isn't easy. You are not going to suddenly start shedding pounds by working out for 7 minutes a day or finding that one new dieting fad that is sure to work. It takes a unique dedication and helpful tools to make a change.
Whether as part of a Corporate Wellness Program, a group of fitness friends, or just working out solo, My Digifit, a MVP Premium Subscription and Digifit Partners arm you with the tools necessary, along with the Digifit app, to lose weight and keep it off.
1. Set a Weight Loss Goal
First ask yourself why you want to lose weight. For your health? Looks? To have enough endurance to play with your kids or grandchildren? Everyone has a different reason, and it's important to keep that reason in mind to stay accountable to yourself and others. No matter how much weight you are trying to take off, the process may seem daunting. If you are 30 pounds overweight, it can feel discouraging to work so hard for a few weeks and only see a few pounds come off. However, when it comes to losing weight, it is important to remember it is a marathon and not a sprint. Just taking the first step is a big success.
Digifit and a MVP Premium Subscription allow you to keep your weight loss in perspective with weight loss goals. Create a weekly, monthly or annual weight loss goal, and have real time monitoring of your progress along the way. The first step is setting a goal, and from there you can set your training regimen and diet.
2. Share Your Workouts
The health and fitness community can feel like one big family, a built in support system to encourage you to keep pushing when your will may be waffling. With Digifit you can share your workouts to over 10 different partners, including social mediums Facebook and Twitter, with more on the way! Get that encouragement you need to keep on the right path, and show off your health and fitness gains.
3. Workout at Work
With the proliferation of computers, the Internet, social media and more, most people live a rather sedentary life. According to a recent study, the average adult spends "50 to 70 percent of their time sitting." Much of this sedentary behavior takes place in the workplace, so it is important to break up the malaise of the day by fitting in some mini-workouts. Bring a jump rope to the office and get a minute in every hour. Have a stretching break twice a day, every day. These are just a few examples of encouraging corporate wellness, and if you or your employer are interested, please contact Digifit regarding our Corporate Wellness program, designed to encourage employees to get fit and stay healthy.
4. Walk 10,000 Steps Every Day
In order to lose weight and keep it off, it is important to pay close attention to how much you exercise, as well as your nutrition. However, a third and often overlooked factor to optimizing your fitness is overall daily activity. In addition to regular exercise, it is important to constantly be moving and active. Too often people today spend a majority of their time sitting at a desk or on a couch, living a stagnant lifestyle. Luckily, Digifit has a solution to get you moving.
Enter Daily Activity trackers like Fitbit, UP or Misfit. Activity Trackers allow you to have a running tally of how many steps you have taken each day, with the ultimate goal being at least 10,000 daily steps. So if it is almost bedtime and you are stuck at 8,000 steps, it might be time to take an evening stroll around the block. Track your steps and link them with Digifit to see an integrated dashboard featuring your total calories burned for the day. Tracking your daily steps is an essential part of making sure you stay healthy and fit, and with Digifit you have the tool you need.
5. Track Your Caloric Balance With MyFitnessPal
Digifit is partnered with MyFitnessPal, a free online diet and fitness community, created to help you track your daily nutrition and get healthy. MyFitnessPal starts by asking for your weight loss goal, then computing what your daily caloric deficit would have to be to reach that goal. Once you have this information, you upload your Fitbit and Digifit caloric burn, and MyFitnessPal let you now how many calories you can eat in order to still lose weight. Connecting the three health and fitness apps can get a little complicated, but we have a concrete guide on the best method to connect Digifit with both Fitbit and MyFitnessPal.
Tips for Using Heart Rate Training to Lose Weight & Keep it Off
1. Spend the majority of your time in zones 1, 2 and 3.
If you are just getting started, many people use a walk-jog method of working out, where you walk for 5 minutes, jog for 1, then repeat. Eventually move it up to 4 minutes walk, 2 minutes jog repeats. When you are comfortable with that, keep moving the walk portion down a minute and the jog portion up a minute until you are jogging the whole time!
The types of workouts and terms used for these low intensity, high fat burn exercises are:
• Aerobic Base - Fitness (Zone 2 & 3)
• Slower, longer distance workouts
• Aerobic Base - Recovery (Zone 1 & 2)
• Recovery workouts
• Recovery days
2. Plan some variety of intensity in your workouts.
Once you've been working out for a couple weeks using the schedule above, try doing higher zone, harder workouts once a week, such as:
Lose Weight with Heart Rate Training
• Aerobic Development - Hard (Zone 3-4)
• Steady State workouts
• Anaerobic Development - Threshold (Multi-zone)
• Fun Fartleks (Speed Play)
• Hills / Higher Resistance
• Anaerobic Development - Max (Multi-zone)
• Intervals workouts
Pick a specific day of the week, consider it your "push" day. It will help you establish the routine and healthy habit. You'd be amazed at how pushing yourself, even just every once in a while, can boost your health and confidence!
3. If you are training for some specific distance, or just want to keep building your fat-building base and endurance, go 10% farther than your longest slow run once a week.
These are called Long Slow Distance workouts (LSD). For example, if you typically run 4 miles on Sundays, next time go 4.4 miles. The weekend after, 5 miles, etc. It is OK to go even slower - these workouts are for letting your body get used to "time" rather than "intensity" - and you'll do more good going slower than going faster. Once you get to 10 miles, start doing these on alternating weeks, to give your body time to recover. Of course, pick a max distance if you don't desire running that far!
4. Track your Resting Heart Rate (RHR)
A higher RHR will tell you it is time for a rest. A lower RHR tells you your efforts are working.
5. Remember, it isn't all about working out.
Sleep, nutrition, and weight can play major factors. Flexibility, form, stress and even spirit can affect performance. If you want to succeed, consistency is key. Building healthy habits takes perseverance at first, but comes with a great payoff!
Losing Weight and Keeping it Off - Sample Training Plan
Plans are coming soon, downloadable right in the app! However, for those who are looking to get up and off the couch right away, here is some training designed to improve your fat burning metabolism, maximizing the aerobic and fat burning zones to help you build a more efficient fat burning machine.
Copyright 2015, Digifit, Inc.