Author: Robyn Deeley
You can't out train a bad diet, it's as simple as that. If you want to start seeing real changes and create the body of your dreams this summer, you have to pay attention to your nutrition. But it doesn't have to be a bland food, liquid diet nightmare! Fat loss takes knowledge and consistency, but there's a common misconception that this means greatly restricting your calories and doing cardio for 2 hours every day. We promise that the right type of workouts paired with smart diet decisions will yield the results you want.
Here are our 5 tips for fat loss that won't make you miserable:
Protein is the dietary golden ticket to fat loss! It boosts your metabolism (your body burns more calories breaking it down) and keeps you full longer. Not to mention all the other amazing things it does for your body. Aim to eat protein with every meal: egg whites/whole eggs, raw nut butters, rice and beans etc. (and other great plant based sources). For our meat eating friends, aim for organic, lean meats including chicken, fish and ground turkey.
The key word here is processed and it will make a HUGE difference when trying to cut fat. Basically anything sweet and pre-packaged, including juices and other sugary beverages is off limits. There's the obvious things like cookies and baked goods, but steer clear of breakfast bars and so called "healthy" products that pack a seriously sweet punch. Natural sugars from fruit are a great way to curb those cravings, but keep those to a fairly low daily intake as well. Your entire body will thank you for cutting out this junk, not just your waistline!
The goal here is to stay in an anaerobic state, meaning your heart rate stays low and your breathing is even. Focus on breathing through your nose the whole time, if you feel the need to breathe through your mouth or you get breathless, slow down. This will keep your body in a fat burning state! LISS cardio activities include walking, the stair master, rowing or biking. Aim to do between 30-45 minutes of work.
Weight training allows your body to continue burning calories long after your workout has ended. Awesome, right? Lifting weights is a fantastic way to cut fat for this reason alone. Hitting a weights session first thing in the AM just means you have more time throughout the day to burn those calories! Added bonus: continue moving throughout the day--especially if you work at a desk--to stay in that fat burning state!
Not all fat burners are created equal, but quality supplements can add that extra umph you need to cut fat quickly. These supplements typically keep your body in a fat burning state, meaning you burn more calories throughout the day with their help. It's as simple as that! Pair these with the above 4 tips and you'll be a fat shedding machine.
To reinforce the above message, this takes consistency, as any successful endeavor in life does. If you continuously implement these 5 tips, you will see results. Skip days and cheat every weekend, and you won't. There's no easy way to reach our goals, but we can make it more enjoyable along the way. Here's an example's of what your day could look like leading up to that summer bod.
Morning Snack: 1/3 cup oatmeal with almond milk and cinnamon
Workout: Morning weight session (legs or upper body) or LISS Cardio
Breakfast: Aim to eat this within 30 minutes of your workout. 2 slices of Ezekiel bread with raw almond butter (non-vegan egg white omelette with spinach and mushrooms cooked in 1 Tbs olive oil) and one piece of fruit (if berries, 1/4 cup).
Mid Morning Snack: Protein shake
Lunch: Zesty quinoa salad (non-vegan: add chicken)
Afternoon Snacks: Vegetables with hummus, one piece of fruit (if berries, 1/4 cup)
Dinner: Black bean burgers on a bed of salad (non vegan: turkey burgers on bed of salad)
See?! Not terrible and completely doable. Now let's get ready for summer!
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