Welcome to my site! As a gift, here's the REAL THOR WORKOUT. Download it here for FREE ---> Click HERE
We all want fat loss in some form or another. Even if we’re trying to add on 30-40 pounds of muscle, I don’t know too many people who just want bulky, rounded muscle. Most people want to be ripped. Am I wrong? Well here’s the thing about fat loss…
Fat loss is emotional. Think of the overweight girl in high school would give anything to lose a few pounds and get the ass holes that pick on her off her back. Or the man in his later 40s has an eye-opening experience and realizes that if he doesn’t loose 30 pounds of fat, he may not be around to see his kids grow up.
Fat loss has very strong emotions attached to it which makes it easy prey for marketers. Fads rule the fat loss niche – very few of them actually work. Everyone claims to have the ‘latest and best thing’. The one and only diet or training technique that will get results – with little to no work – and fast. But very very few of these fads actually have a positive effect on fat loss.
Studies since Tabata’s Method in 1996 have shown that short, intense bursts followed by brief rest periods do more for the body in less time than longer, steady-state cardio routines. Although steady-state cardio (longer, slower cardio) definitely still has it’s place, more can be achieved in less time with High Intensity Interval Training (HIIT).
HIIT increases our metabolism (RMR) for up to 24 hours after training due to excess post-exercise oxygen consumption, according to Jeffrey King’s 2001 thesis for East Tennessee State University. It may also improve maximal oxygen consumption (VO2 max) more effectively than doing the more traditional steady-state routines.
One of the main things I’ve found with myself and clients I have worked with, is that we all have the capability to lose inches around our waste line. We start off great, maybe shedding an inch in our first week or two, then completely fall off the wagon.
We have excuses like friend’s birthdays that we had to go “all out” for. Or cravings that we just couldn’t quell. But the reality is, we all have the ability to have the body we’ve always dreamed of, the reason why most of us never see that body in the mirror is due to a lack of dedication and effort.
Whether you’re trying to build lean muscle or simply shrink your waistline, you have to be supremely dedicated if you’re going to get there.
Have a plan and stick to it word for word, none of this “as much as you can” stuff. In the grand scheme of things you’re not going to miss out on much, and the feeling you’ll get when you see a six pack in the mirror will be well worth the hard workouts and healthy eating.
Sometimes the last 5 lbs of fat are the hardest to get rid of. A lot of us will plateau when we get around the last 5 or 10 lbs, or 2 or 3 % of body fat.
It takes more commitment in the gym and in your cardio, but also in your diet. Here are a few tips that’ll help you get rid of that last little bit that won’t seem to go away. I implemented these steps into my routine before a recent trip to Maui to lose 3% of my body-fat. Each helped big time.
1. Eat earlier and bigger
Wake up earlier to get that first meal in, and make sure it’s a big one. High in lean protein, good fats, and good carbohydrates in the form of veggies, fruits or whole wheat grains. A big meal will give your metabolism a boost allowing you to burn more calories throughout the day.
Great food choices for breakfast:
Oatmeal
Eggs or egg whites
Whey isolate or casein (or a blend) protein powder
Avocado
Almond butter
Apple sauce
2. Split up your cardio and weights
For example, do your weight training early in the am and your cardio later on at night after work. Having a break in between your weights and your cardio will result in more calories expended or burned, even if that break is only 20 minutes.
By splitting the two up you’ll also be able to train at a higher intensity because your body has had a chance to recover in between. Read the rest of this entry »
