Secrets to Losing Stubborn Fat!

Losing fat can be a frustrating process. These are a few tips that I offer when people ask:

"WHY CAN'T I LOSE ANY FAT?!"

1. STRENGTH TRAINING:

The more lean muscle you have, the higher your metabolism will be at rest. Strength training will increase your muscle mass and fat burning capacity. If you are strength training and are not seeing results, then you have to change-up your routine. Try circuit training and/or super sets to keep your heart rate higher during your workouts so that you can burn more calories. During lifting sessions, keep your rest periods short (1 minute max.) to keep your metabolism revved the entire time. You can also increase your rep range to increase muscle endurance which involves your fat metabolism pathway.

2. CARDIO:

Hours on the treadmill is not the cardio I am talking about. To increase fat-burning, try HIIT cardio sessions. High Intensity interval training is when you train at a high intensity for short bouts (30 sec-1 min) and alternate with lower intensity exercise for longer periods (1-2 min). Repeat these cycles for 20-40 minutes and you will burn more calories and more fat than steady state cardio. Complete 3-5 cardio sessions per week.

3. PROTEIN INTAKE:

To maintain your lean muscle mass, you need to increase your protein intake! Protein can also reduce hunger & cravings and help to maintain steady blood sugar levels. Consuming protein requires more energy than metabolising fats or protein so our bodies use energy when we eat protein. If you are active (which you should be if you want to lose fat) You can consume 0.8-1.5 grams of protein per 1 pound of body weight. Keep in mind you want to consume 25-30g per meal for optimal absorption and utilization.

4. HEALTHY FATS:

Are you eating healthy fats? Eating "good" fats like omega 3's and 6's can help burn the "bad" fat that you want to lose. It can also help reduce your LDL cholesterol levels. Eating healthy fats such as fish (fish oils), avocados, nuts & seeds can help burn fat, maintain your blood sugar, balance hormones and decrease hunger. Omega 3 supplements have many other benefits for our health and recommended for most North Americans since our diets do not supply enough sources. CLA is an omega 6 fatty acid that can decrease belly fat if taken for 1-3 months.
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5. FAT BURNERS:

If you want faster results and are effectively doing #1-4, fat burners can give you that extra fat-burning advantage. Thermogenic formulas contain ingredients that may increase your metabolic rate while taking them and produce faster results. Common ingredients in these supplements may include; Green Tea Extract, Cayenne Pepper, Green Coffee Bean, Caffeine, L-Carnitine and/or Guggelsterones.
*consume with caution if you are sensitive to stimulants, always read labels carefully if you are taking other medications

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