Strategy for fat burn

When you think of burning fat, you think of what?  Cardio?  Weight training?  Cutting carbs? Did you know that up to 30 minutes of exercise will use glucose (carbohydrates) as the primary energy source?  When our body is depleted of these stores it will convert fat for energy.  This process however requires a lot of oxygen from the muscles so you cannot move at a fast rate using stored fat.  There are two ways you can target your body fat during your workouts.  Exercise at a slow rate for longer than 30 minutes (60-120 minutes) or you can engage in a HIIT (high intensity interval training) regimen which depletes these stores and will cause an after burn affect (continuous calorie burn up to 72 hours after you have completed your workout.

Also, remember to limit your carbohydrate intake to target this stored fat.  If you keep eating carbohydrates, your body will just use this for energy and never reach the body fat stores.  When you do eat carbs make sure they are nutrient dense (whole grains and fruits).   I recommend my clients to limit their carbohydrate consumption to 2 servings per day when they are trying to lose bodyfat (healthy carbohydrates).  The rest of your diet should be protein and vegetables.  Ideally vegetables should be a majority of your diet.  This is the mistake most people make.

Exercise daily to keep your metabolism high and your calorie burn will be increased tremendously.

Putting it on the top of your list

Are you one that notoriously struggles with trying to establish a regular fitness routine??  Did you ever notice that the things at the bottom of your priority list are the things that get pieced in at the end (if they even fit)?  Think about it, if exercise is not a priority on your list, everything else you do during your day will be scheduled first and if it fits…….you will add your workout in.  STOP doing this!  We all know that living an active lifestyle is so important in your long term health.  Fitness should be who you are and how you live your everyday.  Will there be days that something crazy happens and you will have to forgo your workout?  ABSOLUTELY, but it will be few and far between if your “everyday” routine is living a fit lifestyle.

If you are struggling, try making fitness the first thing you schedule in your day.  I look at my week and know exactly when my workout is each day. Typically it is the same time everyday so that I know nothing will get in the way.  It is designated my “workout time”.  Do you have a designated time or does it just fall when you have extra time?

Monday Motivation

Most of us have so much more to do during the holiday season and unfortunately neglect our workouts.  This is a big mistake, due to all the extra calories and stress we have this time of year.  Even if you can only squeeze 30 minutes of physical activity per day, make sure to make it a priority to stick with your routine.  If you do, you’ll have a head start to those trying to undo the damage come January 1.

A big mistake lots of people make

When you think of losing weight or changing your body, what comes to mind?  Joining a gym and starting to exercise on a regular basis?  That’s what most of us think about, especially January 1st when the new years resolutions start.  What most don’t realize is that this doesn’t just happen those 3 hours you spend in the gym.  It has to travel outside the gym, into your home and your work life.  I have the opportunity to work with clients 3-4 days per week on average.  Those hours with me are great and they will get a good workout, but it is the other 165 hours they are without me are so much more important.  That’s a lot of time!  What do you do with the time that you are outside of the gym?  Are you eating healthy to support your workouts, are you sleeping 7-8 hours each night?  Do you stay active throughout the day in order to keep your metabolism high?  Are you drinking enough water?  There are so many things that you should be doing to help you reach your fitness goals.  It’s awesome that you come into the gym 3-4 days per week for your workouts but be aware and proactive about what you do the rest of the day.  Achieve that #fitlife status and live the lifestyle.  Let it become who you are and then you will start to see and feel your body make those changes.