Burn fat and get lean by investing your time with habits that support these three things

Getting lean can take weeks, months, years, or even the struggle continues for some. The investments of time are of the most important value that you have. Think about your habits and how important that habit is for your life.

Here are a few ways to invest that time into fitness, fat loss and overall well-being.

1. Move lightly often

In the workouts we do in Orangetheory Fitness Seattle, we take participants through five zone heart rate guided training. The second zone, light-zone which is colored blue is a light zone, one step above resting. You want to be in this light intensity zone throughout the actions of the rest of your life outside of of HIIT workouts, because you will burn more fat during EPOC.

People who look like they walk everywhere probably do.

Moving lightly would be things such as walking, doing chores, light games in the park, etc. Movement of some sort which is not strenuous and not taxing on mental performance as well. The more time you spend in the blue zone during the other hours in the day are near guaranteed health boosters.

Additionally, performing HIIT exercise 4x/week is killer for lasting calorie burn.

People in my classes know about that last part.

2. Go natural, careful of people who aren’t invested in your health

We have been exposed to many advertising campaigns about food and what’s healthful and what’s not. Media and popular culture are impossible to escape. Most ads are designed to create a false need.

Shocking for some, people haven’t you seen Food Inc?

Let’s keep this simple. If the company spends TONS of money on advertising campaigns, there’s a significantly greater chance that it is BAD for you. Eating processed foods and sugary foods is like taking on debt in the body — you even have to pay interest since body fat negatively affects the endocrine system. Making it even harder to burn fat.

So once you pay off the debt of eating poorly, then you must invest in eating healthy. The health of your stomach and digestive system are important elements strongly related to fat loss.

3. It is all about Gut Health: Living cells for digestion/immunity

We are walking environments and ecosystems. There are ten times more bacteria cells that exist mostly symbiotically with our human cells. This is a good thing because we need these bacteria to protect us with other bacteria of our environment and the things we eat.

Human cells have similarities to the quality of food which you consume 

So how do you PROTECT the Gut?

• Living / Fermented foods with known probiotic effects: yogurt, kefir, unpasteurized fermented vegetables such as sauerkraut and pickles, Korean fare like Kim-Chi, Miso, Kombucha, many raw foods, fresh juices & more
• Clean energy / vitamin and mineral-dense foods: Leafy green vegetables, Lentils, seafood like wild salmon (especially for Omega-3 BENEFITS), Squash, Coconut foods/oils/extracts, high fiber, quality proteins, healthy fatty acids (less of the omega-6 variety) & more
• Pre-Biotic foods that support our ideal healthy function of bacteria in the human body: Ginger, Garlic, Onions, Leeks-related, Dandelion greens, Asparagus (** HIGHLY POWERFUL FAT BURNER PEOPLE), cabbage (immunity), Fruits, also root vegetables, artichokes, & more

It’s not easy to know what is the best to eat for you so it’s best to be mindful.

Timing & Planning are what it takes

IF you aren’t planning for success in your actions, then the outcome of bad habits will resonate. You should plan for success with food and then you can enjoy moving often too.

Good luck stay tuned and thanks for reading!