Blog – CrossFit Naples

12 Reasons You’re Not Losing Fat

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1) You’re Eating Too Many Calories

This should be pretty obvious to most people, but there are still those who are claiming that you can eat all you want as long as you avoid carbs.

That’s just not true. At the end of the day you need to eat less. It’s really simple.

If you’re eating the right amount of healthy food it would be hard NOT to lose fat. Most people eat way more than they think they do.

Eating less is challenging. That’s why most people look for another answer. Consuming just 2500 calories per day requires some discipline. But then so does anything else worthwhile that you’d want to accomplish.

When you’re not losing fat the way you want to the solution is pretty simple. Eat less food.

2) You’re Not Eating Enough Calories

This is the opposite side of the coin, #obvs. Some people diet too hard and in turn basically shut off their metabolism.

When you cut calories too low your thyroid will shut down and losing fat will become very difficult. One easy way to monitor this is by taking your temperature when you wake up. If it starts dipping way below normal you’ll know you’ve royally fucked your metabolism.

At that point the best thing you can do is crank your calories through the roof for a while. Nothing else will help. Unfortunately, this may be a very long process of eating your way back to a steady 98.6 degree temperature. But you’ll be a lot healthier in the long run for it.

3) You’re Looking for the Quick Fix or Latest Celebrity Diet

How long did it take you to get fat? How much time and effort went into it? How many shitty meals did you have to eat and how many training sessions did you have to miss?

Add all that up and you’ll get an estimate of how long it’s going to take you to lose that fat.

There are no quick fixes. That kind of crap doesn’t work and you always rebound and gain the fat back later. The only thing that works is a complete lifestyle change.

Eating healthy has to become habitual. It’s something you do every day without thinking about it or frantically counting and weighing all day some kind of neurotic lunatic.

You have to accept that eating a balanced diet of protein, carbs and fat is where it’s at. No foods are solely responsible for fat gain. And there is no food that will magically make the fat fall of your body. Click Here To See The Rest Of The Tips…

Pre-Workout Warm Ups

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Written by Nuno Costa

What does it take to get someone ready for a workout? That is a great question and the answer may differ for each person. I am beginning to understand this better each day as I get older – or should I say, wiser. Or maybe just more experienced. When I was in my 20’s, I could roll into the gym and start a workout immediately with no problem. Now, in my 30’s….it’s a different story.

There are a few key concepts that are important to incorporate in every warm up in our group classes. A good warm up will increase the core temperature and prime the body’s systems for high intensity work. During an effective warm up, we want to prepare connective tissues and muscles for movement. It is also essential to review the mechanics of the more complicated movements in the workout.

There are several components that we, at Invictus, will use to get our athletes ready, and we generally start by working on mobility drills. This can be something from Mobility WOD, banded stretches, lacrosse balls, foam rolling, mashing, and voodoo flossing. The primary goal here is to get the major muscle groups that are going to be utilized in the workout ready and nimble.

Next, we’ll start doing some dynamic drills, such as perfect stretch, reverse lunges with a twist, and lateral lunges, followed by some quicker drills that focus on increasing the heart rate. We want to prime the muscles and joints for the work that is demanded of them. Dynamic stretching will be targeted towards the movements we will see in the workout. For example, if we are doing squats in the workout, you can expect to see a variation of lunges to get the hips nice and open; if we have a pressing motion, then we will target the shoulders. Read More…

Is Sprinting 10 200 Meter Repeats as Effective as Running 5 miles?

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More effective. And this is precisely the runner’s dilemma.


Running is funny. Even ridiculous at times. Seriously. Why do we run? Kidding, I love running, but you know you have all asked yourselves this same question during a run. Or during every run.

I find that my clients, who have been running for years, usually get frustrated trying to get his or her pace down and to make matters worse, what usually goes hand in hand with this frustration, is a lack of any major weight loss. That last 10 POUNDS…WHY!

If you are looking to improve your pace for half marathons or 10k’s, or just want to lose weight, you have to start letting go of that mileage and implement some speed work. In a recent study in the International Journal of Sports Nutrition, Exercise and Metabolism, the researchers found that 2-minute sprint interval sessions done 3 times a week for 6 weeks elicited the same fat burning effects as a session of 30 minutes of endurance exercise. Read More…