Here are a few tips to help you in the fat loss journey starting with…
1. Drink more water before meals
If you intend to burn fat, then the energy needs to be moving. Support the flow with H20. Water before meals is associated with fat loss in a study of adults.
2. Focus on the healthy internal gut bacteria
Kefir is a great example of a fermented food for fat loss and gut health. More than that, it can reduce allergic responses and make the immune system more efficient. Along with antioxidant effects, fermented foods provide powerful fat burning nutrients.
3. Run fast up hills (HIIT)
Running fast up hill is pure fat burn potential. Whether at first it is a jog, then a run until finally you decide to sprint. Getting up that incline is devastating for fat cells. The benefit of high intensity interval training is that MOST of the fat loss comes after the workout.
Many people will reach a fat-loss plateau if their workouts have no progression. You need progressive resistance techniques. You must strive to do more physical work in a shorter time period.
The body always seeks to adapt, therefore the work is never truly done.
Challenge in new ways, kneeling cable pallof press for core strength and stability
Always strive for more, while understanding that recovery is even more important than your workouts.
You will burn more fat outside of a workout
By focusing on recovery, you will burn more fat in the day than you could ever burn during a one hour workout session. Here are some practical recovery trips:
RECOVERY TIPS
Consume lean protein and ideally a nutrient dense carbohydrate within 0-60 minutes post-workout
example: eggs/beans, chicken/rice, protein powder/designer carbohydrate, etc
Move around and stay active
stretches (especially dynamic stretches), bodyweight squats and hip bridges, going for a brisk walk, outdoor activities, jumps/leaps or sports
Consume lean protein at every meal
feed the lean, simple as that
Prioritize sleep
examples: drink relaxing tea after dinner, minimize exposure to light in the hours before bed, try a melatonin if you are forced into a different sleep schedule (such as shift work), naps
Hydrate with water
Eat living food with active cultures and live probiotic bacteria
You want to support the symbiotic colonies that make your digestion even possible.
Having a healthy gut ecosystem affects all things human (from the smell of your feet, reproductive health, and even whether you’re more likely to burn additional fat)
Other option is eating pre-biotic (food that is pre-curser to the natural bacteria present from birth). Examples: ginger, banana, onions etc
REMEMBER: Muscle groups can take between 12-36 hours to recover and a big part depends on your lifestyle factors
I would always kick your butt in a workout and leave you destroyed, but unless the recovery is a priority for you then we have to possibly limit the intensity of your workouts.
Bonus: things that hurt recovery
Alcohol
No sleep
Stress
If fat burn is your priority, avoid those and deal with it.
The Good Night recovery with many restful hours will help performance.
Rest meme
Nutrition in the morning
Carbohydrates and hydrating liquids are valuable because it takes less effort to digest these nutrients. The carbs are energy and must be used wisely.
Not an everyday thing
You want your body to burn the fuel, the carbohydrates fuel the intense feeling that drives you.
Go FAST or go moderate boost
Should you power through the first mile or sit back and pace it?
It probably depends on your own personal strengths. For those runners who have been training in the weight room, they will benefit from power at the start into a relaxed pace for active recovery in anticipation of the final mile push and all out. Powerful runners tap into a wider array of muscle fibers.
Hips are key to a lifetime of movement and mobility
Bottom. Backside. Glutes.
Center of the action
This article is all about the posterior chain. Hips to the ankles. The development of your rear down.
Glute activation
Lying on your back, hips into the air.
That’s something you could do everyday to enhance the benefits of squatting.
Squats
Getting stronger here will help you become more powerful getting out of the bottom of a heavy squat.
Women should aim for a 40+ lbs db
The muscle fibers are stimulated and the resulting glute hypertrophy will be noticed by your snapchat followers.
Progression: must become stronger or more efficient in measures of fitness
Here is some situation:
A woman exerciser has been using the same 25 lb dumbbells for every time she worked out squats. That booty gonna stay that way. If they are okay with it then fine.
It’s important to realize that the best glutes come from being subjected to progressively heavy forces throughout a range of motion.
Here are a few tips for progression:
1. Tempo: If you have no choice but to use the same weight as last time, then you can use tempo for progression. For each rep, lower yourself down slowly for a count of three seconds, then squat up as fast as you can. Do as many reps as you can in a minute.
2. Plyometric: Again, if you have no choice but to use the same weight as last time, now try jumping with it.
Weighted plyometric
3. Different squat variation: no need to always do two legged squats. Variation helps with progression by getting stronger throughout more diverse range of motion.
4. Go heavier. That simple, go heavier than you’ve ever gone before. Aim for personal bests often.
5. Do more. Sometimes you can’t go heavier. Then do more, either do more reps or more sets or some way of increasing volume over last time.
You recover well by eating well and resting. Then You Go Enjoy your GAINS!
Live Healthy, eat healthy foods, get enough sleep, exercise regularly, and avoid drugs and alcohol.
Practice good hygiene.
See friends to build your sense of belonging.
Try to do something you enjoy every day.
This is where the performance goals in fitness play in
If you truly want to get the leanest body you’ve ever had, you have to get better. Stronger perhaps, faster, or more skilled. Muscular endurance and recovery time.
Med ball push up
You force the body to change. Becoming faster or more skilled at controlling heavy resistance are key to training the body properly. Progression is everything.
We could all do a little better
It’s good to have support around you. Celebrate healthy attitudes and reward the pursuit of fitness for life, longevity, and anything you’ve ever worked for.
Recovery activities will help you do more sooner
How does one manage the stress of life? I think about the meaning of it, what the message represents. When in doubt, exercise self-care.
Dre Fitness 