8 Ways To Destroy Fat
Yes I mean cardio! But don't worry, you won’t need to stay on the treadmill for hours because I want you to incorporate HITT (High Intensity Interval Training) for just 15 minutes 4-5 days per week! You can do this anywhere and with anything - not just on a treadmill.
30 sec work
10-15 sec rest
Beginner - No elevation/high elevation OR walk/run
Intermediate to Advanced - Run/Sprint
Comfortable speed/Fast tempo to maintain 100RPM
Lunge back & kick (l)
Lunge back & kick (r)
*Stand by a cable machine and bring a couple pairs of dumbbells
*All fast tempo
Squat & press
Assisted partial jump squats (Bottom half)
Lat pull downs
Tricep pull downs
Although isolation exercises are awesome for gaining strength and for focusing on a specific area of the body, compound or multi joint exercises should be your go-to when wanting to burn a lot of calories in a short period of time. I’ll give you an example: Instead of doing a seated cable row try doing a squat and row! Start in a stationary squat position holding the cable with your arms fully extended. As you come up into a standing position, row the cable keeping your shoulders down, elbows tucked in and fully retracting your shoulder blades. By training this way not only will you be burning an insane amount of calories, but also use your time effectively at the gym by recruiting way more muscle fibres than you would with isolation. Both are great, but summer is here and we gotta burn some fat right!?
Squat & press
Lunge & lateral raise
Squat & row
Heathy eating is obviously a given! But you’d be surprised how many “healthy” foods are being sold to help us with our goals, yet are packed with hidden sugars, soy bean oils, processed carbs etc. My biggest advice is to eat whole high quality foods! Veggies packed with fibre that help you stay full longer. Organic chicken, lean beefs and fatty fish to help you with recovery and building metabolic muscle. Incorporating proper portions of complex carbs like brown rice & potatoes. Also, focus on good fats like nut butters, avocado, eggs, and seeds!
CLEAN OUT THE KITCHEN
I do not believe in restriction, period. However if junk its not in the house I’m more likely not to indulge in it. Yes, this can lead to a binge, but the point is to train our mind to break a bad habit until one day you simply don't care for it. Trust me on this one. I know from experience.
To lose weight you must be on a calorie deficit or burn more calories than you are consuming every day. But how much of a calorie deficit should you be under? The answer is simply based on your goals, your body composition, activity level and so many other factors. A good start could be by using “My Fitness Pal” - a calorie and macronutrient counting app. Give it a try or have us create a plan for you.
Things to keep in mind:
Protein .8gr to 1gr/lb desired body weight
Fat .4 desired body weight is a good rule of thumb
Don’t go lower than a 25% calorie deficit which causes great stress to the body
Don’t count veggies! Eat up!!
You cannot digest well, burn fat, build muscle and recover well if you are not hydrated. Its that simple. So this summer make water drinking one of your main goals.
Without a clean and healthy diet, no supplement will get you to your goal. however a fat burner can give you that extra edge to achieve fat loss results sooner. no its not a magic pill, but it can help you curb your appetite, give you more energy and speed up your metabolism because of its thermogenic effects. EHP labs oxyshred is my fave!!
Not getting enough sleep, can raise cortisol levels. Cortisol is a hormone that stores body fat. Get in at least 7 hrs of sleep.