4 BEST TIPS TO BURNING FAT

My four best tips, with more details and some science behind them in the video.

Start strength training – this type of exercise requires you to contract your muscles against resistance, therefore building muscle mass and increasing your strength. The more muscle mass you have, the better able you are at burning fat.

Follow a high-protein diet – more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat. In fact, multiple studies have found that eating more high-quality protein is associated with a lower risk of belly fat. Try this plan to drop the fat in 30 days.

Squeeze in more sleep – getting enough sleep may be associated with decreased appetite and hunger, as well as a lower risk of weight gain.

Try HIIT training – HIIT exercise can help increase fat burning and burn more calories in a shorter amount of time than other forms of exercise. Great for those who are short on time, but want to see lasting results.

4 TIPS TO GETTING A FLAT STOMACH

Here’s a brief rundown about what I chat about in the video:

Focus on more intense, total body workouts

Get that core strong with planks, but also with your big muscle lifts like lunges, deadlifts, squats, pull ups and even push ups.

Stay away from alcohol.  Not only is alcohol full of empty calories, it also releases estrogen into the bloodstream which, in excess, can cause you to put on weight. 

Take control of your eating habits. You can’t outtrain a bad diet. Try this plan for a flatter tummy in 30 days.

What Happens When You Skip Your Warm Up & Cool Down

More fun and details are in the video, but if you want the Coles Notes version, here ya go:

Warming up helps prepare your body for your workout. So, a good warmup will gradually rev up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. This, in turn, will help you train harder and for longer during your workout.

Skip the warm up and you run the risk of injuring yourself, decreasing your performance, and you will also set yourself up for sore(er) muscles the next day.

The best warm up drills are movement based…. so no static stretching for a warm up please.

Instead do arm circles, bodyweight squats, push ups, a light jog or brisk walk. Aim for 5-10 minutes before every workout for a happy, injury-free body while training

As for cooling down after your workout, a proper cool down allows for a gradual recovery of pre-exercise heart rate and blood pressure. So, it’s a safe way (for the heart especially) to complete your workout.

This is also the best time to hold those static stretches you were thinking of doing in your warm up. 

4 Training Tips for Beginners | Fitness Advice for Beginners

Start working out like a pro… right off the bat. More deets and info are in the video, but here’s the Coles Notes version 🙂 

Begin with two days a week, then add more. Ideally you should strength train 4-5 times a week, but work your way up so you don’t injure yourself.

Form before weight. Understand what you should be doing for the lift before you add more weight. Once you got it then…

Add 10% a week, or so. By adding a bit more resistance, or a tad more time, and increasing each week from there you will see changes in your body, without injuring yourself.

Warm up before your workout. Do a set of bodyweight moves and stay away from stretching. You need to prepare your body – and muscles – for your workout.

10 Fit Tips for Beginners | Fitness Advice for Beginners

My top tips to starting, and maintaining, a healthy lifestyle and fitness routine.

Keep it simple. Don’t start too much at once. Pick a habit, nail it for a few weeks & then add another healthy habit.

If an exercise hurts – stop! Muscle burning is fine, but an exercise that hurts or gives you discomfort later needs to be modified.

Add 1 green veggie a day. They are super nutritious and green veggies, like lettuces, cucumbers, asparagus, green beans, will fill you up without any harm to waistline.

Don’t skip the carbs. Our muscles need healthy carbs. Try adding sweet potatoes, oatmeal, fruit and whole grains into your daily diet.

Stay away from extremes. We can only handle “extreme” dieting for a short time. Think lifestyle, not a quick five or ten pounds.

Reduce salt and sugar intake. Read your food labels, and prep as many meals as you can – packaged meals can be high in sodium and/or sugar.

Always exercise on a Monday. Start the week with a workout and chances are higher you’ll continue that momentum as the week goes.

Try to walk more than you drive. See where, in your day, you can add incremental movement.

Walk off a big meal. This will help stabilize the blood sugar levels, which in turn will help keep your metabolism steady.

Smile more, stress less. Meditation will help with this, learn to quiet the mind and happiness, and better health, will follow.