Fat Loss

All you need to know about weight loss

IGF-1
1. It’s a hormone found in the liver.
2. It’s a hormone that promotes growth in childhood.
3. It produces protein synthesis in adults.
MELATONIN
1. A hormone produce by the pineal gland in the brain.
2. It helps promote sleep
3. Helps in the decreasing of body fat and the increasing of lean mass.

 

 

WEIGHT LOSS TIPS
1. Give almond butter a try – eat as a snack, it’s rich in protein and healthy fat.
2. Freeze grapes and bananas – eat as a snack.
3. Eat yogurt
4. Eat a handful of almonds before going out – keeps you full and less tempted.
5. Eat more nuts, beans, lentils, or fish – all has great sources of protein.
6. Get salad dressing on the side.
7. Only eat food capable of going bad – these are foods that don’t contain harmful preservatives, and contain healthy fats and oils.
8. Eat before you’re hungry – other wise you’re going to overeat.
9. Preprepare your snacks and meals – you can plan healthy and less likely to grab something unhealthy on the spur of the moment.
10. Portion out you food into bags or containers – you won’t overeat.
11. Don’t eat before bed – all those calories are stored as fat.
12. Shop the outside aisles – the middle aisles of the supermarket is where the processed, fatty, and fake foods are kept.
13. Don’t food shop when you’re hungry – you make bad decisions.
14. Eat raw veggies – you get fill up without filling you out.
15. No creamy foods – stay away from foods made w/ cream. sauces, soups, and salad dressing are just fattening.
16. No fried foods – this leads to nothing but bad fat. this is bad for your cholesterol and can cause heart disease.
17. Buy a grill – the fat is cooked away from the food.
18. Don’t be tempted – don’t kept temptation foods in your home
19. Don’t go sugar-free – these foods consist of more fat, more artificial ingredients, and the same amount of calories.
20. High-fructose corn syrup – manufacturers use this because of its long shelf life. HFCS causes the pancreas to stop producing insulin, which quenches hunger, so you just keep eating.
21. No diet soda – it stimulates your appetite.
22. Wipe out white – no white rice, sugar, and bread.
23. Eat breakfast – will help lessen heart disease, diabetes, and obesity.

 

 

PERSONAL DIET
Your personality is ruining your weight loss.
A. If you’re easily swayed
1. If you’re one who changes your mind frequently, you can be sabotaging you own diet
2.  Start with small increments of achievabe goals.
3. This will lead to greater discipline.
4. A small change every day will add up to a big change over time.
B. You’re impatient
1. You need to see results immediately, and if you don’t it’s time to move on.
2. You need to diet without setting any goals to avoid disappointment.
3. Just change the way you eat and exercise.
4. This will lead to reducing body fat and increasing lean muscle mass
C. You’re spontaneous
1. You’re strong point isn’t following rules.
2. You have very little focus.
3. Don’t focus on your caloric intake, but on exercise, sleep, and decreasing your stress level.
D. You’re lazy
1. You just might be bad at time management or low in energy.
2. Yes, you need more sleep.
3.  Lack of sleep is known to cause weight gain, and leave you tired
4. More sleep leads to more energy to exercise.
5. If you’re still not motivated,  make it into a game.
6. Get a fitness app to compete against friends, family, or even strangers.
7. This will help your focus on a goal. 
E. You’re self-critical
1. You’re always hard on yourself.
2. Give yourself goals that are very achievable then reward yourself.
3. If your legs are big, but you’re gaining muscles in  you upper body. 
4. Take time to appreciate the hard work you have been putting in.
5. Learn to love yourself.

 

 

THE PERFECT PLAN
This is the perfect plan to get fit in 2018, with this plan you will be able to shred abdominal fat, add muscle and improve your heart.
1. Eat more protein
2. Resistance training
3. Interval training
4. Stretching
5. Endurance training

 

 

GLYCEMIC INDEX
1. This is a food list showing how carbs effect our blood sugar levels.
2. Low GI foods are burned throughout the day to give a constant supply of energy.
3. Eating low GI foods in the range of 55 or less doesn’t raise blood glocose and insulin levels.
4. High GI foods in the range of 70 or more turns into fat if not burned off quickly.

 

 

BURNING FAT
1. The harder you workout the more oxygen is required.
2. This leads to an oxygen deficiency in the body.
3. The more oxygen you use during  your workout, the harder the body has to work to restore it back to it’s normal state of balance.
4. This is known as excess post oxygen consumption.
5. The body has to use more oxygen to fill it’s energy stores as to bring your body temperature heart rate, hormones, and oxygen levels back to normal.
6. This extra work takes energy, which causes the body to burn more calories at a higher rate long after exercising.
7. This is known as the after burn effect, and can last between 24-48 hours.
8. The leaner your body, the more calories get burn.

 

 

PALEO DIET
1. This diet limits you to only eating foods that early man ate.
2. These foods were meat, fish. fruits, and vegetables.
FIX MY METABOLISM
People say all the time their can’t lose weight due to a slow metabolism.
Our metabolism determines how fast we convert food into energy to perform exercise and daily actives.
This is known as our metabolic rate, which is effected by genetics, age, and whether.
The big effect on our matabolism is lean muscle and body fat.
Add muscle, lose some fat and watch your metabolic rate go up.
THE FIX:
1. EAT
 Our metabolism slows down when we go long periods without eating.
Eat every four hours to keep burning calories.
2. WATER
Drink water to keep your kidney and liver functioning.
These two organs are responsible for breaking down and disposing of waste products we make as we lose weight.
If the body doesn’t have enough water in your system, these two organs will source it from your skin, muscles and connective tissue.
Your body has to expend energy warming up water in your stomach before it can be absorbed, which boost your metabolism.
3. INSULIN CONTROL
Insulin is a hormone that when elevated causes the body to store fat.
You should eat grains, vegetables, fruits, and other fibrous foods that are digested slowly.
These foods keeps your insulin levels from not spiking.
CUTTING FORMULA
1. Keep your macro ratios average at 20% fats, 40% carbs, and 40% protein.
2. Your metabolism and muscles will decrease.
3. You can combat these problems by eating more lean protein and vegetables.
4. The body has a harder time converting these foods into fat, and protein keeps you full.
THE CUTTING FORMULA
BREAKFAST: Starchy carbs, protein
SNACK: Fats, protein
LUNCH: Carbs, protein
SNACK: Carbs, protein
DINNER: Fats, protein

FEEL THE BURN

You must increase your metabolism to create weight loss. Here are three ways to address this issues.

1. MUSCLE UP

We all know a pound of muscle burns more calories than a pound of fat.
When your body is at rest, you burn about a calorie a minute.
A quarter of that burn comes from muscle.

2. EAT REGULARLY

Did you know that digestion accounts for 10% of calorie burn.
If you want to stay lean you should spread your calories evenly throughout the day.
If you want to boost your metabolism green tea, hot peppers, coffee, and protein are known to give it a lift.

3. GO HARD

The harder you exercise, the more calories you burn, over a longer period of time.

DROP POUNDS FAST

These are ways to drop pounds fast by dieting, exercising, or strategizing.

EXERCISE:

A brisk walk – 135 kcal
Play ball – 184 kcal
Downhill skiing – 245 kcal
Cycling – 327 kcal
Circuit weight training – 477 kcal

PUSHUPS

Do an iso-explosive pushup. Hold the down position for three seconds and push up explosively.

STRATEGY:

EAT YOU PULSES

You’re probably what the hell is he talking about.
You know them as legumes, a group that includes chickpeas, lentils, and beans
If you eat 5 cups a week, you will lose inches on you waists and consume fewer calories.

CRACK SOME NUTS

If you have to shell it you’ll eat less of it…simply but.

NONDOMINANT

Put your fork in you nondominant hand. I a sure you…you will consume less calories.

USE CHEAT PLATE

This is a plate that separates your meals by portion. It has partitions for meat, grains, and vegetables.

ADD BISON

Put some bison on a grill every now ad then. Bison only has 148 calories, 4 grams of fat, and 26 drams of protein.

NO TV

Don’t eat in front of the TV. You’ll consume 300 calories less a day

CUT SUGARS

One week a month limit sugar in your diet. No soda, bake goods, cereals, candy, fruit drinks, and ice cream.

DIET:

EAT EGGS

Your morning breakfast will cut your calories for the rest of the day.

FIBER IT

Throw some chickpeas into your next pot of soup. the fiber will help fight that flab.

20 & COUNTING

You open up your email and there it is; it’s your 20th year anniversary, and you want to relive those glory days of being the star quarterback of the football team. On your wedding day your dress is going to be backless and sleeveless. You need to shed a little back fat and thighten up those arms. It’s your day and you must be the belle of the ball. When you’re with your friends; your the one always lagging behind, and out of breath. It’s just time to improve your health. All of these individuals have one thing in common. They all can drop twenty pounds to improve their situation.

When you start your weight-loss journey, you should make a realistic time period of how long it will take to burn body fat. How you burn body fat can depend on several factors, such as age. gender, level of activity, calories consumed, and your current weight. There is no quick fix to fat loss, and unlike those tv contestants. We don’t have several hours a day to work out or personal chefs to prepare our meals, but you are determine to lose those twenty pounds.

20 POUNDS OUT

When you first begin you weight loss journey, you are at you highest weight. This will make dropping weight easier. At this point a easy workout will help you burn calories, because the more you weigh, the more calories your body burns. You will see these results quickly. Your workous at this time should consist of brisk walking and basic bodyweight exercises two days a week. These forms of exercises will protect your joints from injuries. This will put less strain on your body and help you learn proper form. All the while preparing you for more difficult exercises and frequency.

Your starting slow and steady to build endurance, introduce your joints to impact movements, reduce injuries, and to teach you body how to utilize fat as fuel to burn more calories. Your goal at this point is to perform 30-45 minutes of moderate-intense cardio. You can walk, hike, or bike to move for a continuous manner. This is known as steady cardio.

10 POUNDS OUT

As you approach single-digits. The results you were seeing begins to slow down or comes to a halt. This is a good thing, since your body is becoming fitter. Your body has become adaptable to your exercise routine. Which causes your body metabolism to slow down. It’s time to ramp up the workout.

It’s time to lift some heavy weight. This will burn body fat and build lean muscle mass. If you are losing weight without lifting, you are losing a substantial amount of muscle. By adding weight training you will be able to maintian those muscle and burn more calories. If you hit a plateau with your workouts, then it’s time to increase one of these things:

Frequency – This is the number of times you workout a week. It’s time to go from two days to three days, basically add one more day of workout.

Intensity – This has to do with the amount of weight you are lifting. If you been using 10-pound dumbbells, go up 2-5 pounds. Do not add more than 5-pounds.

Time – This is how long your workout usually last. It’s time increase your workout duration by 5 minutes.

Type – It’s time to switch up yout routine

5 POUNDS OUT

You’re nearing your weight goal, but the body is fighting to maintain its natural balance, by holding on to it. It’s time to incorporate High-intensity interval training. These are explosive moves done in sprintlike all-out burst with periods of recovery. You want to perform three sessions a week for
30-45 minutes at a modarate intensity.

THE CARDIO PLAN

Your body needs to be in a fat-burning mode to lose weight. I’m going to give you multiple modes, and built in variety in each session that will help you reach your goal. We’re going to be using four pieces of cardio equipment, and each week will become progressively more harder. This is how the plan works.

You will be doing cardio four days a week, weight training two days a week, and eating clean four days a week. If you choose to do cardio and weight train on the same day. Do your cardio in the morning and weight train in the evening. As we know weight loss begins in the kitchen. so, from Monday-Thursday you should be reducing your sugar and processed foods intake.

WEEK 1: THE BIKE

DAY 1 TIME
RESISTANCE%
5-MIN, WARM-UP
 10-20%
10 MIN 50%
10 MIN 75%
5-MIN, COOL-DOWN
 10-20%
DAY 2 TIME
RESISTANCE%
5-MIN, WARM-UP
 10-20%
15 MIN 50%
10 MIN 100%
5-MIN, COOL-DOWN
 10-20%
DAY 3 TIME
RESISTANCE%
5-MIN, WARM-UP
 10-20%
15 MIN 50%
15 MIN 100%
5-MIN, COOL-DOWN
 10-20%
DAY 4 TIME
RESISTANCE%
5-MIN, WARM-UP
 10-20%
20 MIN 50%
20 MIN 100%
5-MIN, COOL-DOWN
 10-20%

This workout is great for the quads, and brutal on the legs. If you’re not limping home. Your not working hard.

WEEK 2: STEPMILL

DAY 1 TIME SPEED%
5-MIN, WARM-UP
 10-20%
10 MIN 50%
10 MIN 80%
5-MIN, COOL-DOWN
 10-20%
DAY 2 TIME SPEED%
5-MIN, WARM-UP
 10-20%
15 MIN 50%
10 MIN 80%
5-MIN, COOL-DOWN
 10-20%
DAY 3 TIME SPEED%
5-MIN, WARM-UP
 10-20%
15 MIN
50% (SKIP A STEP)
15 MIN 100%
5-MIN, COOL-DOWN
 10-20%
DAY 4 TIME SPEED%
5-MIN, WARM-UP
 10-20%
20 MIN
50% (WALK SIDEWAYS)
20 MIN 100%
5-MIN, COOL-DOWN
 10-20%

I guarantee you have never climbed stairs like this before. The guads, hamstrings, and glutes will all be targeted during these sessions.

WEEK 3: JUMP ROPE

DAY 1 TIME
SPEED/ REVOLUTIONS PER MINUTE (RPM)
5 MIN
SLOW WALK
5 MIN
SLOW JUMP ROPE (60 RPM)
5 MIN JOG
5 MIN
SLOW JUMP ROPE (60 RPM)
10 MIN JOG
5 MIN
SLOW JUMP ROPE (60 RPM)
5 MIN
SLOW WALK
DAY 2 TIME
SPEED/ REVOLUTIONS PER MINUTE (RPM)
5 MIN
SLOW WALK
10 MIN
MODERATE JUMP ROPE (75-85 RPM)
5 MIN JOG
10 MIN
MODERATE JUMP ROPE (75-85 RPM)
5 MIN JOG
10 MIN
MODERATE JUMP ROPE (75-85 RPM)
5 MIN
SLOW WALK
DAY 3 TIME
SPEED/ REVOLUTIONS PER MINUTE (RPM)
5 MIN
SLOW WALK
15 MIN
FAST JUMP ROPE (125-150 RPM)
5 MIN JOG
15 MIN
FAST JUMP ROPE (125-150 RPM)
5 MIN JOG
15 MIN
FAST JUMP ROPE (125-150 RPM)
5 MIN
SLOW WALK
DAY 4 TIME
SPEED/ REVOLUTIONS PER MINUTE (RPM)
5 MIN
SLOW WALK
15 MIN
FAST JUMP ROPE (150-180 RPM)
5 MIN JOG
15 MIN
FAST JUMP ROPE (150-180 RPM)
5 MIN JOG
15 MIN
FAST JUMP ROPE (150-180 RPM)
5 MIN
SLOW WALK

If you want to experience a full-body workout. Just pickup a rope and start jumping. You will build your cardiovascular endurance, lose pounds, and build your legs. It also works the arms and shoulders. Jump one minute, and rest :30 seconds for the allotted time.

WEEK 4: VEST RUN/BACKPACK

DAY 1 TIME SPEED
5 MIN, WARM-UP
SLOW WALK WITHOUT VEST
5 MIN
JOG WITH VEST
5 MIN
FAST WALK WITH VEST
10 MIN
JOG WITH VEST
10 MIN
FAST WALK WITH VEST
5-MIN, COOL-DOWN
SLOW WALK WITHOUT VEST
DAY 2 TIME SPEED
5 MIN, WARM-UP
SLOW WALK WITHOUT VEST
10 MIN
JOG WITH VEST
10 MIN
FAST WALK WITH VEST
10 MIN
JOG WITH VEST
10 MIN
FAST WALK WITH VEST
5-MIN, COOL-DOWN
SLOW WALK WITHOUT VEST
DAY 3 TIME SPEED
5 MIN, WARM-UP
SLOW WALK WITHOUT VEST
15 MIN
JOG WITH VEST
15 MIN
FAST WALK WITH VEST
10 MIN
JOG WITH VEST
10 MIN
FAST WALK WITH VEST
5-MIN, COOL-DOWN
SLOW WALK WITHOUT VEST
DAY 4 TIME SPEED
5 MIN, WARM-UP
SLOW WALK WITHOUT VEST
15 MIN
JOG WITH VEST
15 MIN
FAST WALK WITH VEST
15 MIN
JOG WITH VEST
15 MIN
FAST WALK WITH VEST
5-MIN, COOL-DOWN
SLOW WALK WITHOUT VEST

No vest, no problem! Just throw some weight into a heavy-duty backpack, and hit the road.

 

HIIT FOR WEIGHT LOSS

We know that HIIT is a great workout for weight loss, but we must also be aware of our diet. We want to consume quality calories, as we perform three-five HITT workouts a week, for about 20-40 minutes. I suggest following these guidelines to lose weight while doing a HIIT program.

1. Always have three meals a day.

2. Have small meals between meals. These snacks should be no more than 100-200 calories. protein shakes, nuts, and raw vegetables are considered healthy snacks.

3. Increase your protein intake with every meal and snack. It’s the building block for muscle.

4. Avoid foods made with white sugar and flour. They are highly processed foods known as simple carbs, that the body quickly turns into fat.

5. No alcohol

6. Limit intake of processed carbs and eat more complex ones.

7. Eliminate soda and all sugary drinks.

8. Drink water to keep feeling satiated.