Don’t Be Like Barbie…
I don’t want to sound too much like a late night infomercial, but…
“Follow these 10 fat burning tactics and you’ll absolutely GUARANTEE yourself a leaner, sexier body in as little as 8 weeks!”
Here’s the catch….YOU have to do it. It’s one thing to know what to do, it’s an entire galaxy far-far away from actually putting these into practice each day. With that said, let’s get to the top 5 for today and the other 5 in a later post.
=== >> #1…Up Your Exercise Volume
For most women (and men), exercise volume each week is far from what it needs to be in order to maximize fat loss. The “standard” for maintaining weight is 5 hours of activity per week.
AND that’s for maintaining!
Now don’t get me wrong….I’m not advocating you spend 5 hours a day exercising like the contestants from the Biggest Loser. What I am suggesting is that you, most likely, are quite substantially under 5 hours of activity per week. Five hours isn’t some arbitrary number, it’s what several long term studies and my personal experience have proven. Unless you’re brand new to exercise or have been sedentary for quite a while, then you need to crank the volume up on your activity each week. Ideally, you’ll get exercise in each day and “most” of the time that exercise will be on the upper half of your exertion level.
=== >> #2…Intense Weight Training
If your idea of weight training is lifting dumbbells that come in pretty pastel colors that Barbie would use, then it’s time to reevaluate what you’re doing. For the majority of weight training exercises, which should revolve around multiple joint or what’s often termed compound exercises, the weights should be “heavy.”
So, what’s considered “Heavy?”
Here’s the deal…if you can perform an exercise non-stop for more than 60 seconds with a weight, for all intensive purposes, it’s too light. You see, the purpose of using resistance training for fat loss isn’t to perform weight training like it’s cardio (long repetitive exercise). The purpose is to initiate a metabolic response by creating actual trauma to your working muscles.
Do you think 3-5lb pink hand weights cause trauma?
…..mmmm, Don’t Think So. Here’s your take home point on this…
Use weights that require you to stop within 60 seconds of starting an exercise. If you’re using a weight that’s heavy enough to induce muscular fatigue inside 60 seconds, you’ll achieve the best fat burning response from that exercise. That’s what you want, right?
To maximize your fat loss.
=== >> #3…Track Everything!
If there’s one “action” that’s been responsible for our most successful clients achieving their best results…it’s keeping a nutrition and exercise journal. Plan your day ahead of time. Simply write the what, when, how and where. That way all that’s left is actually following your plan each day. No guess work involved.
Make it a habit of writing everything down and plan ahead. It’s been my experience, both personally and with the hundreds of clients I’ve trained over the years, that “winging it” is a sure fire way to get nowhere fast!
=== >> #4…Increase Vegetables.
Increasing vegetables has a two pronged affect. For one, you’ll ingest more fiber during your day thereby controlling your “flow” of blood sugar. Controlling blood sugar, and therefore insulin, is a main factor in maximizing both your fat loss and your health.
And number two…you’re less likely to eat foods that don’t support your fat loss efforts when you include vegetables in your meals. Of course, there are other reasons like vitamins, minerals, antioxidants, anti carcinogenic properties, etc. Just know you need more veggies.
=== >> #5…Increase Protein.
There’s absolutely no question whether moderate to high protein meal plans accelerate fat loss….they just DO. Higher protein intake helps…
~ Manage insulin
~ Increase the “thermic” effect of meals
~ Speeds recovery
~ Increases lean muscle
~ Satiates appetite
By increasing protein, I’m talking about your intake coming in around 30-50% of your daily calories. The other 50-70% should come from a split of carbohydrates and healthy fats. So, a good macronutrient profile for fat loss would be a meal plan consisting of…
~ 30-50% of your calories from protein
~ 20-30% from healthy fats
~ 20-30% from unprocessed carbohydrates
~ Lean meat
~ Seafood (shrimp, scallops, crab, etc)
~ Eggs (preferably omega-3)
~ Low fat or non fat cottage cheese
~ Protein powders (whey isolate/concentrate)
That wraps up our top 5. Look for the second five in a later post as they’re just as important as the five we talked about today. So, what can you do today to start ramping up your fat loss efforts?
Go back through the first 5 and see how you can start applying them to your daily routine…..TODAY!