20 Fat loss Tips For Summer!

20 Fat loss tips for summer!

1.       Processed Foods: eliminate them…that is all

2.       Control freak: understand you control what goes into your mouth

3.       RAW: research has proven over and over that people who eat raw vegetables and fruits have reduce bodyfat to those who don’t

4.       Breakfast: eat quality protein and nuts/healthy fats to cut catabolism and give your brain a boost, ditch the processed cereals

5.       Caffeine: drink coffee or green tea before our workouts, research has proven clean caffeine helps improve performance, reduces perceived effort and help oxidize fat.

6.       Belly: improve digestion with a good probiotic

7.       ZMA: make sure you are getting enough zinc and magnesium

8.       Carbs: eliminate high glycemic carbs, try to get most of your carbs from fruits and veggies, brown rice and quinoa

9.       Fats: eliminate trans fats

10.   Good fats: fats from fish, wild game, nuts, avocado are loaded with health benefits and actually make you leaner!

11.   Breaks: use short rest periods (0-60 seconds) between sets to stimulate the best growth hormone response

12.   Resistance: use resistance training in the 8-15 rep range with compound movements

13.   Cardio: perform HIIT cardio sessions, if you have bad knees and can do an elliptical or exercise bike follow the same concept. Close to 80% max for 30-45 seconds with 30-60 second breaks

14.   Water: shoot for a gallon a day, the more you drink the less your body will hold

15.   Protein: eat high-protein, aim for 35-35% total calories to be lean protein sources

16.   Go green: Eat an antioxidant-rich diet to prevent inflammation, which leads to fat gain. Try kale, broccoli, cauliflower, bok choy, berries, pomegranates, and cherries.

17.   Weekend warrior: avoid alcohol, juice, sodas and sports drinks. Aim for water, teas and coffee

18.   Fun stuff: try to include activities you already enjoy, trips to the park, throwing a Frisbee, even shopping!

19.   Go shopping: take some time to write out a list of foods you like that are healthy and grocery shop!

20.   Reap: admit to yourself where you can improve and consciously work on improving it!

 

The definition of insanity

The definition of insanity....
Years ago...before I could get my hands on accurate information from reputable sources, I hit a Massive plateau. Why? I was doing exactly what the "biggest" guy in the gym was doing. I read the magazines. I didn't realize then that so many atletes and fitness "experts" were chemically enhanced. Not that I feel I am here to judge but let's be realistic for a moment, what works for them or anyone else may not work for you.I realized I had to find out what works and what is best for my body. Many "moons" later I can give a piece of advice: variety is the spice. Changed your exercise selection, change your order,change volume, rest periods and intensity and see renewed progress.

Run away from fat!

Sprint to lose fat fast and get lean for summer! A new study shows sprint intervals will help you lose more fat, spending a fraction of the time doing it as "traditional" cardio exercises!

It’s well known in the strength and conditioning world that high-intensity interval training or HIIT is more effective for body composition and fat loss than low intesity steady state cardio or LISS aerobic exercise, but the rest of the population may still be stuck slogging through miles with the hope of losing fat. It won’t work nearly as well as short sprints. The second you step off the treadmill when performing a LISS exercise calorie burning stops, where witha HIIT based exercise your metabolism is ramped up for hours afterwards!

The study, published in the journal of Medicine and Science in Sports and Exercise compared the effect of a sprint interval program that included 30-second sprints with an endurance running program at 65 percent of maximal for 30 to 60 minutes over 6 weeks. Participants in the sprint interval group increased their volume from running 4 sprints with 4 minutes rest per session to doing 6 sprints per session by the end of the study. The endurance running group increased run time by 15 minutes every 2 weeks to reach 1 hour of training time per session.

The sprint interval group lost an impressive 12.4 percent body fat and an average of 2 to 3 kg of fat mass after 6 weeks. They spent a total of.75 of an hour actually sprinting compared to the endurance group that spent 13.5 hours running. That’s right—the sprint interval group spent 1/18th or 5.5 percent as much time training as the endurance training group! The total time required to complete the workouts including rest intervals was 6.75 in the sprint interval group compared to the 13.5 hours for the endurance group.

The endurance training group also lost about half a kilo of fat, which was likely due to the caloric deficit that came from greater energy expenditure while running. The sprint intervals were likely so much more effective because they increased post exercise oxygen consumption, effectively elevating metabolic rate and caloric use after the sprint workouts. Sprints also burn a lot of calories fast, and they enhance the of enzymes and proteins that are involved in using fat for fuel.

 Researchers say running may be better than cycling for fat loss, but I suggest caution about having novice trainees get on a treadmill at top speed. We can discuss methods to take advatage of this research for trainees that are interested.

Take away from this study the understanding that unless you are passionate about spending multiple hours a week doing endurance exercise, high-intensity intervals are a faster more efficient choice for optimal body composition!