Most of us have probably fallen victim to holiday weight gain. This time of year is all about the four “F’s”… family, friends, fitness, and finances. It is the time of year where everyone gathers around their friends and family to enjoy amazing (not so healthy) food. For the most part, this is accompanied by financial stress from all of the holiday shopping. We all know how much stress can contribute to weight gain especially when surrounded by all of this awesome food. So today I am going to give you all a little treat. I am going to give you three simple tips you can start using today to get that holiday weight off and be on your journey to a ripped six pack.
Fat Burning Tip #1: Carbohydrate Timing
You might hear about these ridiculous diets that require you to drastically reduce your carbs and some may even have you eliminate them all together. If you have tried any of these, you can agree that they not only make you a grump and don’t allow you to work as well, but these side effects make them impossible to stay on for more than a short period of time. This is why I recommend about 40-45% of your calories come from carbohydrates (Complex carbs)…only you will time them in a way that will provide optimal fat loss without feeling like complete shit.
The only time we NEED carbohydrates are a couple of hours before our workout and for about 3 hours following our workout. Any other time and they are completely useless. You see, unless you are training first thing in the morning, your breakfast should consist of only protein and natural fats. The “meat and nuts breakfast” is not only a great way to avoid an insulin spike in the morning after a 7-9 hour fast, but it also regulates your blood sugar levels and increases energy and mental focus.
Daily Meal Example:
Meal 1: Protein and Fats
Meal 2: Protein and Carbs – Pre workout meal
Meal 3: Protein and Carbs – Post workout meal (0-15 Minutes Post Workout)
Meal 4: Protein, Carbs, and Fish Oils (45 Minutes Follow Post Workout Meal)
Meal 5: Protein, Carbs, and Fish Oils (3 Hours Following Meal 4)
Meal 6: Protein, 1 cup of veggies, fats (avocado, olive oil, mixed nuts)
Fat Burning Tip #2: After Burn Cardio
Although the typical “steady state” cardio is a great way to burn fat on the spot, there are other ways that take less time that will have your body burning fat for over 24 hours. These types of exercises are very intense and usually take some sort of physical ability to perform. What makes these exercises so effective is their “after burn effect”. This is caused by an increased metabolic rate following your workout. So, although you are done training, your body will still continue to burn calories which makes for optimal fat burn.
After Burn Cardio
1. Circuit Training Routines
Circuit training routines consist of 6 different bodyweight exercises. Each exercise should be performed for 15 seconds at about 80-90% intensity followed by a 10 second rest. These exercises are executed in a circuit (back to back) with a short rest period in between. As your physical fitness increases, you will increase the amount of circuits you can perform per session.
Circuit Training Example:
• High Knees
• Mountain Climbers
• Jumping Jacks
• Push ups
HIIT or High Intensity Interval Training is another amazing way to burn fat and achieve the after burn effect.
1. Start off jogging for 1 minute. Once you reach the 1 minute mark, increase your pace to a run and continue for 2 minutes. Once your two minutes are up, slow back down to a jog and repeat.
2. Sprint at about 70-80% intensity for about 30 seconds. Once you have sprinted for 30 seconds, slow down to a jog or walk for 15-20 seconds. Once you have slowed down for 15-20 seconds, proceed to sprint again and repeat.
Fat Burning Tip #3: Caloric Deficit
At the end of the day, the only way to ensure fat loss is to put your body in a caloric deficit. This simply means that you are burning more calories than you are consuming. Most people consume about 15-16 times their bodyweight in calories. This is typically enough to maintain your weight. Although you may be able to burn some fat by eating this much while performing “after burn cardio” along with proper carb timing, you will plateau fairly quickly.
How many calories to burn fat
Your bodyweight (x) 14 = Daily Calories
Example: 210 lbs x 14 = 2940 calories per day
Week 1 and 2: Your bodyweight (x) 14 = Daily Calories
Week 3 and 4: Your bodyweight (x) 12 = Daily Calories
Week 5 and 6: Your bodyweight (x) 10 = Daily Calories
Depending on your target goals, you may or may not need to decrease calories under 10x your bodyweight.
Don’t Wait…Just Go!
I know the New Year is right around the corner and most of you are going to say ‘I’ll start on Monday” or “I’ll start on the 1st” …I say, fuck that! There is no reason to wait because every day you DON’T start is just another day wasted. What is so different about starting on a Tuesday and starting on a Monday? In reality, this is just another excuse to avoid taking the leap.
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