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Hey everyone, it's Lunden and this week we're talking about
fat loss.
Okay, so why did I choose fat loss as a topic for this week's
episode? Well, first of all because there are so many myths out
there
and it covers all of the magazines that you see
when you're in a grocery store or if you're watching a fitness
infomercial, it's all about losing fat, losing weight,
doing it really really really really quick, well I have news for you
burning fat is not something that you can do really really really quick
and anything that promises a quick fix like that
it's not going to be able to be maintained throughout,
which is what you wanna look for, something that you could
do healthily and habitually
forever, something that's not too over the top and not too extreme.
So these tips for fat loss aren't quick fixes, there are not gonna magically
burn all your fat tomorrow, but they will help you get an idea of what you need to
do
how to burn fat more efficiently and kind of change your body a little bit.
Okay, so the first one that I wanna talk about is strength training.
Now I have news for all of you that sit on a treadmill or on an elliptical machine
for a sustained period of time, with that same heart rate level
that's not gonna do anything for fat-burning,
what it's gonna do, it's just gonna burn calories while you're on the machine,
it's gonna waste the muscle that
hopefully you've worked to build and it's just just gonna do something for you while you're on the machine.
Strength training helps build muscle right?
And it's also going to help build nice tone and lean muscle,
now what muscle does, is it burns fat, so when you're not at the gym, when you're
at rest, when you're just hanging out, if you have a nice
strong, lean muscle built, you're going to actually burn fat
while you're at rest, so strength training at higher intensity is for shorter
durations of
time are going to actually help you burn more fat by building more muscle
versus just the numbers going up on the calories burnt, when you're on the
elliptical machine going going going going.
It's really not gonna benefit you later on and it's not gonna change
your overall body composition in the long run. So
strength training number one. Make sure you're getting these weights in, even ladies,
it's okay, you don't have to lift an insane amount of weight, go for a lower weights,
higher repetitions to get that nice tone
sleek great fat burning muscle that we all want. Number two:
Consume more protein
Now, first of all, protein is the building block
of muscles. So of course you're gonna need protein in your diet in order to
adequately fuel all the muscles that you're working while strenght training
right? So for the most part especially with a lot of my clients,
I realized that they don't consume enough protein especially
at breakfast. So if you're not having a good nutritious, well-rounded breakfast
you're more likely to choose
higher starchier carb snacks, maybe make a poor choice at lunch time cause you're
just so hungry
and your lacking proteins, so you're just kinda want to hold onto to whatever you can get, grab
that big juicy burger or whatever it is that you've been craving.
But if you get a very good well-rounded nutritious breakfast and that includes a
lean protein
then you're less likely to make those mistakes later on, you're less likely to
have those cravings,
you're gonna be on more alert, you're gonna have more energy and you're just not gonna
think about food as much.
So getting more protein in your diet is really important. Now where is protein
found?
Okay, protein is found in meat, so like chicken, fish,
turkey, red meat, bison is really good as well,
but those of you that are vegetarians or vegans, vegetarians can choose
something like eggs,
greek yogurt, cottage cheese or if you're vegan and staying away from animal
products entirely,
Quinoa is a great choice and rice and beans together make a complete
protein
as well, so you can get protein from those sources also.
Third fat-burning tip is getting enough sleep. Most people think they just have
work work work work work without any stopping
and that's gonna get them where they wanna be. But your body cannot function
to its fullest potential if it's lacking sleep, if you're not getting enough sleep
at night time now that doesn't mean four, five, six hours
that means getting the full seven to nine hours, that, you know just depends on the
person what they require
each night, when you're not sleeping enough, when you're not getting
enough rest at night time, your body actually gets stressed out. Now whether or
not you're feeling stressed out or maybe stress is the reason why you can't go to
sleep at night, then you're double stressing out your body.
Stress produces a stress hormone called cortisol
and cortisol causes your body to store fat a lot of times around the midsection
it's that sticky, stubborn fat around the midsection that we really wanna get rid
of and sometimes just getting those
extra hours of sleep, really focusing on our recovery, our relaxation
and getting enough throughout the night, is really what's going to help
us take our fat loss to the next level. And the last tip, number four is just staying
hydrated,
make sure that your body is hydrated at all times, you don't wanna go all day
long and realize
oh no, I haven't drinken any water today, that's really not so good, the more
hydrated that your body stays,
the more fluids that are in your body, continuously, the less your body is going to
retain that water, it's gonna use that water
to digest your food, increase your metabolism and of course hydrate your
whole entire body, hydrate
all of your cells. So don't forget that fat loss, weight loss,
even weight gain, or any type of fitness goal that you have isn't something
that's going to happen overnight.
I'm sorry, but all of those magazines with quick fixes and magical pills and magical this
that's gonna take you to your goals but the time you blink your eyes is just not
realistic, it's not something that you're gonna be able to do forever,
therefore you probably shouldn't even start it, so instead of starting
a fat diet, going into another yo-yo dieting face,
just go with what's real, with what's right and with what your body can
actually sustain, maintain
and get into the habit of doing forever without feeling deprived.
So don't forget to make sure that you're doing your strength training,
you're consuming more protein especially at breakfast to eliminate all of those
cravings throughout the rest of the day,
you're getting enough sleep and drinking enough water.
I know this may sound pretty basic, but they're very crucial.
So don't forget to leave comments to let me know what you think or if you have
another
fat burning tip that worked for you as well we would love to hear about it.
Don't forget to subscribe to the Runtastic Fitness Channel
for more tips, workouts, answering questions from you guys
and fun times with me, Lunden, your Runtastic Fitness Coach.
Have a good one, until next week!