Posts Tagged ‘Hawaii’

It’s holiday season, so I thought it best to shed some light on strategies that many of us tend to overlook when it comes to effective fat loss.

Hint: There’s no big secret. It all comes down to making an effort, and creating good habits.

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1. Improving Sleep Quality

 

In a hierarchy of importance, insulin sensitivity and thyroid function are at the top of list. Both of which are highly affected by the amount  — and quality —  of sleep you’re getting.  If you’re trying to lose weight and you’re only getting 5-6 hours of sleep, good luck.

In short, lack of sleep makes you fatter.

If you’re constantly looking around the market for the best fat burner and detox without addressing the quality of your sleep, you need a reality check.

Pro Tip: If you’re having a hard time sleeping, I recommend supplementing with magnesium.

2. Creating Structure

 

Attempting to execute on the fly rarely works in your favor, so develop a sound routine — one that allows you to remain consistent. For God’s sake, please don’t wing it.

Plan ahead.

Make it a priority.

Get it done.

‘Nuff said.

3. Drinking More Water

 

So simple, and so painfully obvious, yet it behooves me to continually advocate it.

This should be a no-brainer, but it’s still surprising how a lot of people overlook the importance of adequate hydration.

It’s not rocket science. Don’t make it super complicated.

Drink a 12-16oz glass of cold water first thing in the morning to kickstart your metabolism. Then, hydrate throughout the day.

Take Home Message

 

It all boils to down to keeping it ridiculously stupid simple. Yes — it’s not sexy or arousing information, but it works.

Glossing over the details or what’s currently trending rarely leads to “long-term” success.

Get really good at executing the basics, and you’ll reap the benefits.

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Just so we’re clear, there is absolutely no supplement out there that is going to make up for crappy nutrition and destructive eating habits. Supplements are there to supplement your diet.

With that in mind, food is always going to be superior to supplements. There’s no debate in saying that your nutrition should primarily consists of whole foods — it’s a given. But, there are a handful that I strongly recommend looking into.

1. Curcumin

 

Curcumin is the yellow pigment associated with Turmeric — and is perhaps the most powerful supplement I’ve taken. In addition to its anti-inflammatory properties, its other effects range from pain management to benefits that affect nearly every organ system in the body. One of my long-time clients who has osteoarthritis in both knees has experienced tremendous feedback from supplementing with curcumin.

The caveat, though, is that it has poor bioavailability. So, you need to ingest curcumin as part of a formula that contains piperine (black pepper extract) to enhance absorption.

2. Vitamin D

 

More than 40 percent of American adults are thought to be deficient in vitamin D.  In fact, every time I ask my clients for their blood work, more often than not, their vitamin D level is sub-optimal. Interestingly enough, when carbohydrate intake is controlled, I’ve found that supplementing with Vitamin D has a positive effect on Hemoglobin A1c. So, if you’re pre-diabetic, look into your Vitamin D levels. Of course this is just anecdotal evidence.

3. Magnesium

 

Magnesium is a big player for a number of biochemical reactions that keep the body functioning properly. Unfortunately, most people across the population are deficient in it. A deficiency has been shown to increase blood pressure and has a negative effect on carbohydrate metabolism.

If you don’t want to supplement, nuts and leafy vegetables are among the best food sources.

4. Fish Oil

 

It’s pretty obvious that we all should be taking this due to it’s variety of health benefits. There’s ample evidence that suggest it promotes healthier blood vessels, and lowers lipid count. Omega-3 fatty acids delivers potent anti-inflammatory effects, and the most obvious is that it has a positive effect on brain and cardiovascular health.

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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 — 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 — 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.

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