Month: September 2020

HI, Guys, so we are goanna list a very simple tip that we ask all our weight-loss client to implement into their daily life.

It is a very simple way and it is easy to follow.

So what is it?.

It is as simple as this, you take the stairs everyday instead of using the elevator, both up and down.

 

So when you get to work if you work a few floors up you always take the stairs instead of the elevator.

You will train your legs and you will get some cardio training in.

And also you work towards our minimum ask of 10.000 steps each day of walking.

If you learn to make this into a normal habit we can promise you that within one years time you will see great results with your weigh-loss and training.

Now take your time, maybe you have a larger bag with you every day to work.

 

It will take a few more minutes to take the stairs, but this will keep your blood pumping in a good way.

And this type of daily exercise that actually is not intended to be an exercise , will make all the difference in your life.

Let us give you a simple example when it comes to weight loss, we know that losing 1kg/2.2lbs of fat, requires us to burn off 7000 calories.

If you take the stairs every day a few times you can burn 150-200 calories that way (depending on the amount of floors of course).

But let us say for the sake of the argument that you burn 150 calories times 230 working days that is 34500 calories each year.

That amounts to almost 5kg/11lbs each year.

For just taking the stairs instead of using the elevator as normal to work.

You should always use the stairs both up and down, it is really good training also coming down the stairs, so do not forget that.

Take care.

LWC team.

 

HI, Guys, it has been awhile since we updated here on the site, and there are reasons for that.

So i am finally done with my mechanical project in Mongolia after a very difficult 2020 due to the Covid-19 pandemic.

 I work on a average around 50 hours a week as a mechanical engineer on global projects among other things.

And this has been my full time job for almost 20 years time.

LWC was started to do PRO BONO training for clients who needed it and could not afford personal traning. And later on it developed into an online business that raises money for our two local animal shelters. Our shelters are run completely on donations and voluntary work, we have 200+ cats and around 30 dogs.

We usually place 150 cats each year into a forever home and we get around 150 new ones in, so the work never stops.

With our dog side we usually get 20 dogs adopted out to their forever homes and another 20 new ones in.

 

Then we have on the cat and the dog side a few oldtimers who wants to stay in the shelters they like it there and we have tried to adopt them out in the past, but they get returned back to us.

Our cat shelter is run out of a bigger family home two floors and a bigger fenced in backyard.

So it is like a home environment for the cats, and this is why many oldtimers wants to stay with their friends.

 

When it comes to our local dog shelter we have the dogs together in one building and they get a lot of playing time together every day.

So both these animal shelters receive zero funding from the corrupt local government who just waists our tax payer money on utter BS.

We have a few bigger renovation needs coming up next year so we need to raise as much money as possible for this.

Hence the start of the You tube channel for loseweightcheap.

So our goal with the channel is to give our viewers honest advice on how to lose-weight and how to get in shape by making some easy changes in your lifestyle.

We will never lie to our audience or take advantage or to sell so called (miracle pills) but actually give you proper advice on how to start your weight-loss journey is a good and safe way.

So the goal with the channel on You tube is to reach 100.000 global subscribers so we can grow the channel with help of the ad revenue.

We will donate all the proceeds of the channel , besides paying our taxes and also paying our employee who will handle the channel.

And i will do training videos and other videos, and also some hiking videos on top of that.

Then it will depend on how many subscribers and viewers we can get if we can spend more time on putting out high quality videos more often.

Because i have taken a paycheck for over 20+ years time from my mechanical engineering work for global companies.

So then i have been able to use my free time for pro bono work and to fund LWC and now our goal is to make sure that the LWC can stand on its own two legs and make money for the two animal shelter’s we are active in.

So i am putting the Goprohero 8 black and our Rode system in play right now and hopefully within two weeks time we have our first videos done and uploaded to our You tube channel.

So please tell your family and friends to subscribe to our channel once it is launched we will inform you when the first videos are uploaded.

Thank you guys.

LWC team.

 

 

 

 

So first of all guy sorry for us being slow with updating the site during the last 30 days time.

So the world is a bit in A turmoil right now and America to say the least.

Our clients keep emailing us with strange things happening in the US in many cities, and for me who loves America as my former second home, is is a bit scary to see the images coming out of there right now.

Also me Rick have been involved in a mechanical engineering project in Mongolia for the past 3 weeks time and that has taken up most of my time, besides the time i spend on our clients at LWC.

But we promise to post more regularly now going forward, and the Youtube channel will kick off next month, with some training videos for you guys who can not go to the gym or you can no longer afford your membership due to the COVID-19 pandemic.

But we will keep you updated on the Youtube channel once it is operational.

So today’s topic is on how to train when you have injury problems?.

So the golden rule is that usually when you have injury problems that are not (new) you will benefit from different type of exercises.

So when you have a fresh injury problem you need to see a doctor get an MRI and find out what the issue is.

Then when that is done, you can start the rehab and sometimes you will have to live with that injury for the rest of your life.

So usually people have back issues/problems and this can stem from many different things, it can be bad posture, you sitting to much at your office desk, you have moving discs , you name it.

So usually gym type of training like dead-lifts with low weights will activate the muscle groups in the lower back and this is usually very beneficial to your body.

 

Then for your upper back we usually recommend rowing movements with both barbells and dumbbells.

Then when you have neck problems it is really important to strengthen the muscles around your neck like your (trapezoid muscles), shrugs with both dumbbell and barbell is to recommend.

 

So by buying cheap used equipment from Craigslist’s or a similar place you can for under 100 dollars have a barbell and some dumbbells and weight at your disposal at home for 2-3 times a week 30 min of training.

The more your muscles surrounding your injured muscle are strengthen the better off your body will feel.

We have seen over the years that clients with injury problems that have strengthen there body over time have felt much better and either the injury has been rehabbed or they have learned to live with that injury over time.

Neck and shoulder injuries are tough to deal with since they affect a lot of your movements.

So try and do a twice a week 30 min sessions at home with these movements, and your body will feel much better.

Also it is very important that you control the weight, and the weight does not control you.

So what we mean by this is that always start all sessions with very low weight and work yourself up words weight wise, this way you keep new injuries at bay, by slowly adding weight to your training session.

So like 5 sets of 10 reps warm up and then 5 sets of work out with medium weights also at 10 reps.

 

So as long as you do not have a new injury, then you are usually gonna benefit from weight training.

Take care out there guys.

LWC.