Sample Content Preview
7. Sleep More
We look at a lot of things when it comes to fat loss. We try and put together the best workout program for boosting our metabolism. We change our nutrition and even try and eat specific foods and food combinations that are supposed to help burn fat. And these are obviously crucial to your body transformation. If you want to shed fat and build some lean muscle, while feeling better, too, you need to eat right and exercise.
But one of the most important things we can do, and you almost never see it recommended, is just getting more sleep each night! Most of us don’t get nearly enough sleep. This can not only affect your fat loss or muscle building efforts but your overall health as well. Stop staying up late to watch crappy television!
A lack of sleep raises cortisol levels. Cortisol is a hormone that increases when stress levels increase, one of the causes being a lack of sleep. Cortisol causes a break down of body tissue (think muscle). Combine this with dieting, which also raises cortisol levels and you have a problem with the potential loss of muscle mass.
Losing muscle mass is the opposite of what you want to happen when training for fat loss. Losing muscle makes everything worse – how you look, how you feel; it slows down your metabolism which makes it harder to lose fat. On top of that, it brings about a loss of strength which makes your training as well as everyday activities more difficult.
A study that appeared in the journal Laboratory of Physiology in Belgium, showed that those who were not getting enough sleep, had higher cortisol levels in the afternoon and early evening, when compared to those that were getting enough sleep.
Ever crave carbohydrates after a night of tossing and turning? It seems a lack of sleep has an impact on hormone release and levels as well as on the metabolism, one of which is an increase in appetite, according to a Chicago study.
Two hormonal issues with sleep restriction that can become a big problem are insulin sensitivity and a decrease in glucose sensitivity as well. These are extremely important factors when it come to diabetes as well as how full you feel after a meal.
You might want to reconsider how much damage that extra hour of television each night is doing to your health and your fitness.
8. Perform Interval Training
In its simplest definition, interval training is alternating bouts of high intensity with bouts of lower intensity. One example would be hill sprints. Sprint up the hill, walk down, and repeat. There are many ways to incorporate interval training into your program.
What is probably the most well known interval, thanks to a study done by Dr. Tabata is the 20/10 interval where you do an all out bout of exercise for 20 seconds followed by 10 seconds of rest before repeating.
But there are many, many effective interval ranges you can perform, with an almost endless variety of exercises. You can do intervals while running, or on a stationary bike or treadmill, which is what most people do. But you can also perform intervals using resistance training, such as with barbells, kettlebells, dumbbells, sandbags or even body weight exercises.
You don’t have to complicate things. If you’re doing some sort of cardio training with your intervals, you can use longer intervals, like 60 seconds hard, followed by 30 seconds or 60 seconds easy and go for 20 to 30 minutes.
With resistance training, you’ll most likely want to keep the intense portion of the interval between 10 and 40 seconds.
A great interval training workout could be as simple as 8 rounds of body weight squats in 20/10 style, followed by 8 rounds of push ups in 20/10 style, which makes an 8 minute workout.
Or you could alternate by doing one round of the body weight squats followed by one round of the push ups and repeat for 8 rounds.
However you do it, DO IT!
9. Eat More Protein
Eating more protein will help you twofold. It will help boost your metabolism and aid your fat loss efforts. Protein is also crucial for adding sexy, calorie burning muscle mass to your body.
Eating more protein to burn fat was confirmed in a study published in the American Journal of Physiology. One group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA.
The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA.
10. Use A Green Drink
We don’t get nearly enough nutrition from our nutrition these days. Be absolutely sure you’re feeding your body what it needs. And don’t get some “green” drink that has a lot of filler in it or tastes so absolutely horrible that you stop taking it after a day or two. Check out something like Macro Greens on Amazon, which doesn’t have that nasty taste associated with most green drinks.
Another option is making your own green drinks, if you have the time and the inclination. You’ll definitely need a high quality juicer like the Breville BJE200XL Compact Juice Fountain 700 Watt Juice Extractor.
11. Include Body Weight Exercises In Your Routine
Adding body weight exercises to your fitness routine will work wonders for you. Body weight exercises allow you to workout any time, anywhere, so lack of time or space is no longer an excuse for missing a workout.
You can get an endless variety of workouts with body weight exercises.
You can do an interval workout, a challenge workout, an endurance workout or even a strength workout. Yes, really. Don’t believe me?
Give me twenty true single legged squats or one arm push ups or pull ups. With good form and no cheating. Yeah, that’s what I thought.
With body weight exercises you can get in a complete workout whether your goal is strength, fat loss or overall conditioning.
12. Perform A Comprehensive Warm Up Before Each Workout
You MUST warm up properly! Without a proper warm up your workout performance will suffer, you’ll increase the chance of injury, and you’ll develop aches and pains that nag you the rest of the day, or tomorrow. Instead of feeling great like you should, you’ll be hobbling along.
Be sure to use a variety of bodyweight exercises for your warm up, as well as a foam roller. Do NOT just ride the stationary bike for a few minutes. Warm up your entire body.
Other Details- 1 Ebook (PDF), 63 Pages
- 6 Audios (MP3)
- Infographic, Animited Flip Ebook
- Year Released/Circulated: 2016
- File Size: 59,020 KB
License Details:
[YES] Can learn from
[NO] RESELL OR GIVEAWAY