Posts Tagged ‘Fat Loss’

Eugenia Reverse Sled Drag

 

1. Cardio Is Still Important

 

I’ve said many times in the past it’s possible to reduce your body fat and improve your body composition with¬†little cardio. I’m not anti-cardio, so don’t take things out of context. There is a caveat.

If you’re a part of population that works the typical 9-5 shift sitting at a desk, your energy expenditure is going to be relatively low compared to the person who works in…let’s say, construction or delivery. Guess who needs cardio? In order to facilitate lipolysis (breakdown of fat) you have to increase your energy expenditure. So yes, that means you’re going to need to add in some form of cardiovascular/aerobic work in conjunction with strength training. Whether it’s high-intensity interval training or steady-state cardio, that’s¬†entirely up to you. There’s no right or wrong. They both work.

2. Your Diet Is Whack

 

It’s no question folks looking to lose weight are more prone to fads and gimmicks ‚ÄĒ and because of that they engage in many dietary practices. Just because something makes you lose weight doesn’t necessarily mean it’s healthy for you (i.e. juice cleanses, detox). What you ideally want in a diet is sustainability, nourishment, enjoyment, and… does it actually promote a healthy lifestyle? Put another way, if your diet sucks no amount of exercise is going to overcome that.

Don’t mistake simple for ineffective. Rather than resort to extreme methods, you’ll find that all the magic can be found in getting quality sleep, adequate hydration, eating your fruits and vegetables, and minimizing junk food.

3. Fat Loss Is Not Linear

 

My primary goal has never been fat loss. It’s always been about getting strong and building lean muscle. That having been said, ¬†what we need to¬†appreciate more is that¬†progress is never linear. ¬†From a coaching standpoint, it’s really hard to pick¬†the best course of action for individuals who keep second guessing if what they’re doing is right. If you expect to see results after having only done two weeks worth of training, you’re delusional.

It’s not a sexy answer, but you have to be patient. Just because the scale didn’t drop in one week doesn’t necessarily mean you’re not heading in a positive direction.

Take home message: the body transforms in a wave-like approach.

4. You Go “Screw It Mode”

 

I applaud discipline and consistency, but to deprive yourself of a certain food group¬†results in unwarranted mood swings and self-sabotage.¬†If you continuously tell yourself you can’t have something, all you’re going to do is fixate on that. On some level avoiding it entirely does help, but believe me when I say: the longer you restrict yourself, the bigger the binge.¬†¬†One bite or serving of indulgence then all hell breaks loose and you have now entered,¬†“screw it mode.”¬†This phenomenon repeatedly happens¬†‚ÄĒ and unfortunately, it makes it more and more difficult for you to lose fat.

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More¬†pressingly, food avoidance¬†in an effort to lose fat¬†only works in the short-term. In fact, I’ve found that not everyone can adhere to a protocol like that. True, it will create a calorie deficit which is essential for fat loss, but you’re missing the big picture. Rather than avoiding completely, practice portion control and mindful eating. You can still eat the foods you want and still make reasonable progress, but you can’t eat¬†as much of it as you want. We want to develop good habits, and a rigid diet¬†tends to lead us in the opposite direction.

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Let’s face it, cardio is bone-numbingly tedious. There’s ample evidence that suggests long duration¬†of steady-state or low-intensity cardio leads to muscle loss. Simply put, it becomes counter-productive. Now, if we’re talking about having a positive impact on your performance and body composition, you’d be hard-pressed to find a better solution¬†than adding “finishers” to your workout ‚ÄĒ it does a fantastic job of building muscle, maximizing fat loss, and improving conditioning. Don’t get me wrong, low-intensity cardio is still important, but you’re not doing yourself any favors by doing only two hours of cardio five days a week. Mix it up.

 

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1. Sled Work

 

Sometimes you just need a good kick in the ass to toughen you up. Hence, the sled.

The vast majority can agree that¬†there’s really nothing more badass than moving¬†heavy weight on the sled. But… they’re brutal, and they also make you question your sanity (in a good way).

Push it. Pull It. Drag it. Move it.

 

2. Landmine Complexes

 

Just to be clear, I think traditional barbell complexes are absolutely fine. If you can do them, do them. Generally, though, I don’t like them because a lot of people royally screw it up, particularly beginners.¬†You also have to understand that the further you go into a fatigued state, one thing is constant ‚ÄĒ¬†your form will start to break down. That is why I’m more partial to setting up with the Landmine. They’re safer. Nuff’ said.

Try this:

  • Landmine Squat x 8
  • Landmine 1-Leg RDL x 8/leg
  • Landmine Deadlift x 8

Repeat for 3-4 sets.

 

 

3. Kettlebell Combos

 

While the sled is my favorite tool to use, the kettlebell would be a close second.  This piece of equipment is one of the most versatile tools you can have at your disposal.  As such, everybody should learn how to properly use them.

Option 1:

  • Kettlebell Swing x¬†12
  • Push-Ups x¬†8
  • Kettlebell Goblet Squat x¬†8
  • Push-Ups x 6

Repeat for 3-4 sets.

Option 2:

  • Kettlebell Swings x 20
  • Front Plank x 30 secs

Repeat for 3-4 sets.

Takeaway

 

Despite what you might’ve been told, cardio doesn’t have to be relegated into just countless hours of walking on the treadmill or elliptical. These are some of the simple protocols you can use to add some spice into your training, but also speed up your progress.

Speaking of which, I’m happy to announce that I’m taking clients for my online fitness coaching. If you¬†want to get stronger,¬†build lean muscle, and decrease body fat, learn more about my coaching here.¬†Follow the link and I’ll contact you as soon as possible to see how I can help.

Let's Get It Started

Well… It’s that time of the year again. With 2016 coming to a close, building muscle and concurrent fat loss is on just about everyone’s mind.

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Okay.

I’m not a dietician or nutrition expert nor do I market myself as one, but I do want to highlight why most people fall short¬†in their attempt to get results.

Eat More Protein

 

A constant observation I’ve made¬†in my work as a trainer and a coach is that most people do not get enough protein in their diet, particularly females as they tend not to be huge meat eaters. It’s an ongoing debate as to how much protein you should¬†actually consume.

But, nevertheless, the undisputed way to get lean and improve your body composition is, protein.

It’s painfully obvious, but believe me when I tell you this ‚ÄĒ¬†rarely are the simple things employed. I’ve had so many consultations in the past where folks claim they’re doing everything they can to get in shape, but the elephant in the room always seems to be a lack of sufficient protein in their diet.

Increase your portion size, make a protein smoothie, add more whole eggs or egg whites, have some greek yogurt ‚ÄĒ it’s absolutely essential that you get enough daily protein in order to build appreciable size, strength, and muscle.

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Moreover, you have to understand that a protein-rich diet does an amazing¬†job at increasing your metabolism and limiting hunger. Couple that with an intense strength training program, and you’re in for a sweet ride.

Wrap- Up

 

So, by¬†taking this into account, the general recommendation is to consume approximately one gram of protein per pound of bodyweight ‚ÄĒ watch what happens.

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