Weight Training for Beginners- Fat Loss Basics 101

Okay, so hopefully we’ve convinced you that weight training is a vital part of your fat loss program (if not, go back and read our propaganda…err…articles on weight training and fat loss). Yes- lifting weights does help you lose pounds of body fat.

Naturally, you’re chomping at the bit and can’t wait to get started, but lo and behold, you’ve never stepped foot in a gym and you have no idea what to do when you get there.

Enter our beginner’s primer on weight training.

Now, this isn’t intended to be an end-all, be-all, individualized blueprint on weight training nor is it intended to be a polemic discussion on the merits of various weight training approaches, but it should answer most of your questions and enable you to get started without doing anything that will land you in a hospital waiting room.

First off, “What am I supposed to do?”

You need a plan. A solid plan of action, so you can go into the weight room, do your business, and get out with as little wasted time as possible (after all, we’re here to stimulate serious fat loss, not fraternize with the regulars).

For fat loss purposes, we’re not looking to pump up our biceps or feel the burn in our hip muscles (fat lot of good that’ll do anyone anyways). No, what we want is to increase metabolism through added muscle tissue.

1) Working multiple muscle groups at once.

2) Taking little rest between sets.

3) Using the twin principles of intensity and progression to maximize results.

P.S. No gym or equipment available? You can dive into our home workout program here.

Ready to get to lifting? Read on!

With these ideas in mind, let’s move onto your first weight training program:

Lower Body Push – Squat (Barbell) or substitute with Leg Press (machine)

Squat:
Place your feet approximately shoulder width.

Lower Body Pull – Deadlift (Barbell) or substitute with Leg Curl (machine)

Deadlift:

With the loaded bar on the floor, stand close to the bar with your feet slightly narrower than shoulder width apart.

Upper Body Push – Bench Press (Barbell) or substitute with Chest Press (machine)

Bench PressUse a complete range of motion. Do not do partial reps or restrict your range for the use of a heavier weight.

Upper Body Pull – One Arm Row (Dumbbell) or substitute with Pulldown (machine)

One Arm Row With your dumbbell on the ground next to your flat bench, place one knee on the bench and your other leg planted planted firmly on the ground.

Now, I know what you’re thinking: only 4 exercises?

Yes. Only 4 – and here’s why. First off, these four exercises will work your body head to toe. It won’t completely and totally exhaust every single muscle you have, but the most important ones will be addressed, getting you in and out of the gym in a flash.

Secondly, we want you to actually do the exercises, so the more compact we make the workout, the more likely you’ll actually do it.

Lastly, since you aren’t performing these exercises under our watchful eye, we’ve decided to give you fewer exercises so you can sooner perfect your technique on each one.

“How much weight should I use, and how many times should I lift it?”

Your rep goal on all of these exercises is 15. Perfect for a newbie to strength training (allows for plenty of practice, since you’re doing a lot of reps) and great for an experienced exerciser (since getting to 15 reps with a sizable weight can be a real challenge).

Now, of course, the few times you do this workout, take it easy with the weights. You need time to perfect your technique and make sure you’re doing the exercises correctly. As soon as you’re ready, however, start adding the weight, a little at a time.

The best way to go about it is using the single progression method:

Let’s say the rep goal is 15 reps (which, conveniently, it is!). You perform the Chest Press at 50 pounds and get 15 reps.

Wonderful! Write it down.

Next time you perform that exercise, add a little bit of weight, about 5 pounds (or whatever the smallest increment you can increase the weight by is).

It’s next time. You perform Chest Press for 55 pounds and get 15 reps. Fantastic. Same story.

The next time. You perform Chest Press for 60 pounds and only get 12 reps. Disaster? No – you simply keep the weight at 60 until you can hit the 15 rep mark. Then, start increasing the weight again.

Ah – simple, but elegant. Kind of like e=Mc^2.

“Should I work out everyday?”

No – you should not.

But I applaud you for your enthusiasm! If you can apply that same enthusiasm to your diet, then there’s no stopping you.

As we discussed in our program, Man on a Mission, exercise is merely a stimulus for muscle building. Muscle needs time to actually get built. After all, it’s not as if you pick the dumbbell up, you curl it a few times, and voila, your arm is instantly stronger.

What you’re doing is causing microtrauma to the muscle fibers, damage which your body is called upon to repair. It is only after this repair process occurs that you actually have more muscle and get stronger.

So, back to the issue at hand: How often should you work out?

I’m setting the cap at three times a week, on non-consecutive days. Monday-Wednesday-Friday works well, as does Tuesday-Thursday-Sunday. You could even get wacky and do Monday-Thursday-Saturday (and no one will be the wiser).

The only caveat is that you need to leave at least one day between weight training workouts.

To intercept the questions I know are already coming:

“Can I work out twice a week?”
Yes. Go right ahead, in fact.

“Can I work out once a week?”
I don’t recommend it for a beginner or for people interested in fat loss – but yes.

“I’m kind of working out already, and not getting any results. What am I doing wrong?”

Overwhelmingly, when Mike and I have coached clients who’d already been trying to lose weight on an exercise program, we found one thing to be consistently true –

They had NO idea what hard work was, or how to properly condition themselves to utilize that much effort!

the harder you exercise the bigger the benefit

That means when you’re giving your all to a hard set of exercise, you don’t stop when you “think” you’re done. Not when your muscles start to get a little shaky. Not when your muscles burn and you desperately want to drop the weights to the floor.

You’re done when you’re done – meaning, when you’ve either achieved your rep goals for that set or when you literally can’t lift the weight another inch. Hey, Ralph Waldo Emerson said nothing great was achieved without hard work, and building a great body is no different.

As far as building up tolerance to exercise, you do it bit by bit. Remember, we talked about progression a page or two ago? Our progression method will provide you with the slowly escalating momentum that you need in order to build up a good level of exercise tolerance. Of course, we’ve picked up a couple of little tricks that make the process easier.

This should get you off the ground and running. No more excuses; now get in that weight room and lift!

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V-Shaped Abs Workout

I’ve heard the best way to develop that V-shaped taper in your lats is to perform pull ups and chin ups. What’s the difference between the two?

Pullups are performed with the palms facing away from you; chinups are performed with your palms facing you.

The best way to fully develop the V-taper body is to work hard and heavy on exercises that hit your latissimus dorsi muscles (aka, “the lats”).

Pullups and chinups are two of the best exercises for this, as they require a high degree of effort (for most people) to complete.

Best way to fully develop the V-taper.

If you are strong and find pullups and chinups easy, take a nod from our Weight Training 101 article and use single progression: add resistance to chinups/pullups by hanging a weight off yourself (a dip belt works great).

When you can achieve your goal number of reps, increase the weight.

Other exercises work the lats and will help you develop both breadth and width to your back.

These include horizontal pulls such as rows (barbell and machine versions) and other vertical pulls such as pull downs and pullovers (a good pullover machine is great for developing big, strong lats)

Whichever exercise(s) you choose to work with, remember the three keys:

1) You will only succeed by working hard (high degree of effort) on the exercise.
2) You must employ progression – when the weight gets easy, increase it!
3) You must eat to recover. Be sure to give the body the raw material it needs to build muscle!

-Eugene

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The #1 Must-Use Weight Loss Supplement: WATER!

What if I told you that there was a miracle supplement out there that could help you burn fat, had no side effects, was readily available, and (best of all) F-R-E-E? 

You and all your closest friends would likely be foaming at the mouth and ready to rush out and buy it by the box load.

And I’m sure one of your financially savvy buddies would make a beeline for the computer and make some surreptitious investments on his eTrade account. (Don’t forget to grab your free fat burning foods review list HERE). 

Well, this amazing supplement does exist. And no, it’s not exactly free, but it’s close.

The A#1, numero- uno, all-important, paramount, top-of-the-heap supplement we recommend for your fat loss efforts is WATER.

What is it about plain-ol’ water that puts it ahead of protein powders, fish oil, creatine, metabolic accelerators, or any other supplement out there?

Simply put, water is vital to life. If you don’t take fish oil for a week, the worst thing that can happen is that you compromise fat burning a little or that your mood might be less than optimal. If you don’t drink water for a week, however, there’s a strong likelihood you’ll die.

Of course, it’s common knowledge that water is necessary for good health and all – but let’s cut to the heart of the matter. What fat loss benefits can drinking water confer upon us?

The Importance of Water: Here’s a short list of fat burning benefits that water gives to you:

1) Drinking water actually burns calories. A significant amount of them, in fact.
I’m sure you’ve heard this on other sites and thought to yourself, “Yeah, right. How can drinking water make a difference in calorie burning?”

Well, a study from the Journal of Clinical Endocrinology and Metabolism found that metabolic rate actually increases by a whopping 30% after drinking just 17 ounces of water. The majority of the metabolic increase came from warming the water to body temperature.

Being that it requires roughly one Calorie of energy to heat an ounce of water to body temperature, drinking a gallon of cold water daily can result in a net calorie burn of over 120 calories!

That’s something to tip your glass to.

Does it have to be pure water? Unfortunately, the answer is yes. Another study (this time from the folks over at Charite University Medicine in Berlin) compared the metabolic boost from drinking a pint of pure water against drinking the same amount of an isotonic saline drink (i.e., water with some salt added to it), and there was no comparison. The pure water caused a 24% boost in metabolism; the saline drink caused none.

2) Water is a natural hunger suppressant.
One of the best ways to kill a hunger craving is to drink a tall glass of water. By temporarily filling out your stomach, your hunger cravings diminish. You can use this method to stop your inner Tasmanian Devil long enough to make sure you’re mindful of your food choices and to prevent yourself from bingeing on foods that don’t support your fat loss goals.

3) Dehydration stops fat-burning in its tracks.
Did you know that your body uses roughly a liter of water to go about its daily business? If left unreplaced, it’s easy for you to slip into mild dehydration, and that’s a death knell for fat-burning. Just 1-2% dehydration can cause your fat-burning machinery to stop in its tracks.

Here’s why: Fat burning is not a priority to your body. Survival is.

Our bodies still operate in Stone Age mode – your liver doesn’t know that there’s a Costco down the street with jugs of water or that 50 feet away there’s a faucet with a Pur filter installed on it; if the water’s not in your body, it doesn’t exist!

From a survival perspective, it doesn’t make much sense for your body to break down fat cells for energy when death from dehydration presents a much greater (and more eminent) threat. So your kidneys say to your liver, “Hold on a moment, boys; let us sort this water thing out before you continue with evergy production.” Drats.

Luckily, this scenario’s pretty easy for you to prevent: just drink your damn water!

4) Water is calorie-free.
Because water contains no calories, it can really help you reduce your daily caloric intake if substituted for other drinks you normally have that do contain calories (like sweetened iced tea, soft drinks, and alcohol).

As Mike wrote about in The Quickest and Easiest Way to Lose Fat From Your Waistline, diluting your calories by making smart substitions is one of the most powerful strategies in your fat loss toolbox.

Even small substitutions can have a big impact: a study presented at a meeting of the Obesity Society in Boston showed that overweight women who replaced all the sugary drinks in their diet with water lost on average 5 pounds more each year than women who didn’t, even though both groups were following similar diets.

Tally up all the beverages you drink in a given weekend (yes, alcohol too) and figure out the total amount of calories that represents. If you’re like most folks, you’ll probably total well over 1500 calories. That’s an awful lot of calories you can save just by making one small distinction: drinking only water.

5) Water can help regulate body temperature, which results in improved workouts.
If you don’t work out hard, your results will be sub-optimal. Anything that helps you excel in the weight room will help your fat-burning efforts in the long run, and regulation of body temperature by keeping adequately hydrated is one of the best things you can do.

A study from the Australian Institute of Sport found that cycling performance suffered greatly in athletes that were dehydrated, even if they were consuming carbohydrate gels to compensate for energy losses.

What is really striking about this study is that the dehydrated athletes were given easier workloads than the hydrated athletes, yet their time to exhaustion was nearly 30% sooner. In other words, they pooped out faster, even with easier exercise.

If you’re not giving your best efforts, you can’t reasonably expect to get the best results. So do yourself a favor and stay hydrated during your workouts, ok?

“Enough with the studies already! So where do you start? How much is enough?”

The best starting guideline is to drink as much water as you can tolerate – in most cases, we’ve found that this will almost be enough. A good baseline level of water consumption is the tried and true 64 oz of water a day.

You should seek to progressively increase your water consumption a little bit each week (much in the same way you’d increase the poundage on your squat or bench press), up to consuming an ounce of water per pound of bodyweight, or one gallon (that’s 128 whole ounces, folks). Unless you’re involved in rigorous athletics, you likely won’t need more.

As a point of reference, Mike and I both carry around and drink a gallon of water each day (although I am physically smaller than Mike, I lose tons of water during my jiujitsu training, so our daily intake is similar).

It’s the biggest point of frustration to a weight loss devotee to “be doing everything right” and not seeing the results translate to fewer pounds and less inches. When you’re looking to optimize your fat-burning, do everything you can to “get the little things right.” That includes getting enough water.

The importance of water cannot be overstated. In fact, go pour yourself a tall, frosty glass right now. Cheers!

-Eugene

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Eat More Berries, Lose More Fat: Antioxidants Explained

What do antioxidants and a bike helmet have in common?

Well, if you’re like a friend of mine, both play a huge role in limiting the damage from exercise!

Additionally, antioxidants provide nutritional support for your fat loss efforts (don’t forget to grab your free fat burning foods review list HERE). But first: 

What are antioxidants?

Antioxidants are nutrients (and enzymes) that fight free radicals, which are charged molecules that roam around like rogues, looking to combine with random molecules in the body and start trouble.

A friend of mine recently flew off of his bike and face planted on the concrete (with no helmet on – ouch). His unfortunate tumble provides a perfect metaphor for free radical damage:

Free radicals are like my friend on his runaway bike, on a collision course with whatever chance molecule that happens to get in their way. When my friend hit the pavement, his body had to absorb the massive amount of kinetic energy – resulting in considerable damage to his face, arms, and hands.

The same thing happens when free radicals “collide” with molecules in your body. Free radicals damage molecules by combining with them, changing otherwise healthy molecules into instable versions of themselves.

Left unchecked, free radical damage causes a host of undesirable effects in your body, from accelerated aging to cancer.

Obviously, free radicals are scoundrels that need serious corralling. But where’s the sheriff?

Enter the mighty antioxidant. Antioxidants neutralize free radical activity by combining with them, and like fire and water, the two cancel each other out.

There are many different antioxidants, all with uniquely compelling names, like glutathione, lycopene, and superoxide dismutase. Luckily, you don’t need to remember any of them to ensure you get plenty in your diet.

The best ways you can combat free radical damage and boost your antioxidant intake are:

1. Diet.

It’s no small coincidence that the foods with the highest antioxidant concentrations happen to be the same foods that best support fat burning. By maxing your antioxidant intake, you can kill two birds with one stone.

Berries – contain polyphenols and bioflavonoids in massive quantities. In English, they contain high levels of antioxidants, are low-sugar, and high fiber. In short, a nutritional winner and a must-have in your fat loss program.

Meat – contains Vitamin E, selenium, and glutathione (well, to be perfectly accurate, your body synthesizes glutathione from the BCAAs in meat). Meat – great for fat loss, antioxidant warehouse.

Cruciferous (leafy green) vegetables – contain carotenoids, glutathione, Vitamins A, C, and E, isothiocyanates, and whole lotta other stuff. Just eat your broccoli already.

Hmm. That list of foods to eat looks eerily familiar. I wonder where I’ve seen it before?

2. Exercise

Here’s the unpleasant truth: exercise increases free radical production in your body. After all, you are introducing a major stressor (or you’re just not working out hard enough to produce changes).

What we’re chiefly concerned with here is limiting the damage from exercising. You can do that through time management in the gym; i.e., getting more done in less time.

Use this time-saving tip we wrote about to help shave time off your weight room visits, and make the most out of your cardio work by using intervals.

It’s not just healthier for you to exercise more efficiently; you’ll get better results from it as well.

To summarize: Maximize your workouts by getting the biggest bang for your buck.

3. Supplementation.

Sometimes diet and exercise just aren’t enough. If you’re under attack from a lot of external stressors (like pollution, job stress, sleeplessness, etc.), then your body’s such a free radical party that you should consider taking an antioxidant supplement.

I’d like to offer a disclaimer here:

Antioxidants in their natural state are found in foods along with hundreds of other compounds, some of which act synergistically to increase antioxidant absorption (like Vitamin E and selenium, for example).

By taking these supplements in pill or powder form, you’re getting an isolated (and hence, less effective) dose of antioxidant goodness. If you can, eat it first. But, if you can’t get it solely through diet, then by all means, get it.

Ok, back to your regularly scheduled article…

Supplementation is a very personal thing, and is something that you should discuss with a healthcare professional, like your doctor. The ones with the best research behind them are Vitamins C and E, glutathione, selenium, CoQ10, and alpha lipoic acid.

In the rush to lose pounds and inches for this wedding and that premier, people have tried some truly insane regimens, and most of them stink (boiled cabbage soup for 7 days? I’d rather cut my head off to lose that 10 pounds).

Moreover, many popular fad diets are unbalanced and unhealthy, setting the stage for weight regain – and then some – when your body decides it’s had enough.

You’ve got to approach this fat loss thing intelligently, and with the long-term in mind. It’s no good if you lose 5 pounds this week only to gain back 7 next week (and deplete yourself of nutrients in the process).

To think that eating for fat loss was eating healthy, too. Will wonders never cease?

-Eugene

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How Can I Lose 10 Pounds in a Month?

Seriously, WTF were you thinking, waiting so long?

(download the free fat burning foods list HERE then read the rest)

Now the time- pressure is building and you know you can’t use the traditional slow-go, “sensible” diet and exercise plan.

And going in for some fat-suction procedure is out of the question.

But, you’ve gotta do something that’ll create an immediate impact because…

“I need to lose 10 pounds in the next month!”

 

You’re willing to suck it up and endure some un-comfortability for a few weeks because the pain of showing up sloppy is unacceptable.

Perhaps even embarrassing.

And, you know you’ve waited far too long to make your move, so flipping the switch with some discipline actually feels exciting.

You’re fired up, so let’s get to it.

Mission Metrics and Emotional Drive

Before you do anything else, you need to establish a clear target. Get on the scale and write down what weight you’re at right now, along with today’s date. Then, right down your goal weight and date.

Next you’ll write down all the reasons you need to lose 10 pounds.

Visualize each reason vividly and really think about it.

Dive in and write down all the people involved, scenarios, and what will really suck it you don’t get that weight down.

On another piece of paper, write down all the good stuff that will happen when you arrive at your goal. Visualize interacting with the people, navigating scenarios, and completing your mission successfully.

That Yellow Sticky Icky Icky

Take 5-7 situations from the first group, and 5-7 from the second.

Choose the strongest emotional drivers and boil each one down to a word or a few words that really resonate with you. This will become a list of 10-14 triggers.

Now, break out your little Sticky Stack, and write out the 10-14 triggers on each piece.

Make at least 5 sticky’s with your trigger list on each.

Next, put one everywhere you spend time- next to your bed so you can see it as soon as you wake up, on a refrigerator handle, on your shaving mirror, on your computer screen, in your car, etc…

Schedule Your Triggers

Obviously you can’t put sticky’s out in public, like at work, because then people will bust your balls about it.

So, what you’re going to do is snap a pic of a sticky, and set the alarm on your phone to remind you to take a look at the sticky on your screen.

Set the timer for every few hours- more if needed.

Just take a quick minute to review and visualize the triggers.

This is a simple yet powerful way to keep your eye on the prize and stay motivated.

Mission Map to Losing 10 Pounds

Overview:

1. *Losing 10 pounds over the course of 5 weeks comes out to 2 pounds per week.
2. You MUST create a caloric deficit daily.
3. The easiest way to create a caloric deficit is to adjust your diet to where you’re taking in less calories than you’re burning.
3a. You amplify the caloric deficit with exercise.

Fat Burning Foods

Fat burning foods do more than just help you get in the fat burning zone.

Eaten on a consistent basis, they will determine the quality of your physique, and how you feel.

More than exercise, more than supplements, nothing else affects your body composition more than diet.

As such, Eugene shows us that there are tons of choices of foods for you to eat when you’re dieting. He’s put together a comprehensive list of the 75 best foods to keep you in the fat-burning zone- we give you this list free when you subscribe to the Double Your Swagger.

In response to feedback I’ve gotten on the 75 fat burning foods list, I’ve taken 5 of the best fat burning foods and expounded a bit on why they’re good for weight loss, and why you should make them the backbone of your diet.

5 Fat Burning Foods and Why You Should Be Eating Them

 

Fat Burning Food Profile: Beef-

Fat Burning Food Profile: Beef
Photo Credit © Cookbookman

Many people don’t think of beef as a fat burning food, however it can be a very effective tool in the burning off extra pounds.

Beef is high in protein, which provides the amino acids necessary to maintain and build muscle fiber. This is paramount in raising your metabolic rate.

The more of these tiny muscle fibers you compile, the more calories you burn. I’m talking about that lean muscle that looks good on the beach and in a t-shirt.

Beef also provides a moderate amount of dietary fat. (I hear the collective “yikes!”) “But isn’t dietary fat unhealthy and high in calories?”

What you think might be a negative is actually very positive- for your health, and losing weight. It seems that the medical and fitness “authorities” are finally waking up to the realization that certain fats are not to be feared.

Not only are certain dietary fats, like those found in beef, healthy in moderation; the fats also provide a feeling of fullness.

When you’re not feeling hungry, you’ll have less compulsion to eat junk foods. Another benefit here is that the body takes a while to fully digest beef, which adds another dimension to its craving crushing properties.

Fat Burning Food Profile: Cottage Cheese

Fat Burning Food Profile: Cottage Cheese
Photo Credit © Chris Corwin

A high- quality, protein- packed food that helps raise metabolism to burn fat. Since it is a dairy product, cottage cheese boasts a great nutrient profile that includes a hefty dose of calcium, which has been shown to signal the body to use more body fat as fuel.

In fact, calcium has also shown to play a role in prevention of body fat accumulation. (If you never out it on, you never have to take it off!)

Because of cottage cheese’s high casein content (a slowly digested form of protein), cottage cheese is another junk food craving killer. Cottage cheese is great for times when you’re busy and you know you’ll have quite a few hours to go before the next meal.

I like to sprinkle in some crushed flax seeds for some fiber and omega-3’s. Many people tend to crave sweets before bed.

Topped with a small serving of fresh berries, cottage cheese can appease your sweet tooth and provide ample amino acids for a good night’s sleep.

Fat Burning Food Profile: Blueberries

Fat Burning Food Profile: Blueberries
Photo Credit © BRX0

Go ahead and throw these blueberries on the cottage cheese above! Blueberries are a delicious, power- packed “SuperFood”. Fresh or Frozen, blueberries provide a whopping dose of antioxidants, which may play a role in preventing certain types of cancer and other degenerative diseases.

So how do they help burn fat? Well, blueberries contain a high ratio of fiber, which satiates you without an abundance of sugar or calories. The sweetness of the blueberries can crush cravings for sweets.

For a night time snack, once in a while, I’ll blend up some frozen blueberries, which actually turns them into a sort of dry sorbet. Mix in a tablespoon or two of heavy cream to provide an ice- cream like mouth feel, and you’re in dessert heaven with a quarter of the calories.

Another great benefit of blueberries is again derived from their antioxidant content. Free radicals are produced rampantly in the body in response to exercise. Free radicals cause muscle fiber damage, along with accelerated again and can contribute to cancer.

As weight training and cardio exercise is of utmost importance if you are to get the most out of your diet, you’ll likely be cranking out quite a number of these free radicals. Eating your blueberries will provide the antioxidants which quench the free radicals, which in turn reduces soreness from the exercise.

Thus, you can take less time off from your workouts, and more time heading toward your 10 pound weight loss goal!

Fat Burning Food Profile: Broccoli

Fat Burning Food Profile: Broccoli
Photo Credit © Steven Lilley

Another “Super- Food” often overlooked for fat loss. Broccoli is fat burning fibrous vegetable, packing a solid satiating punch any time of the day. Broccoli is a wonder food in that it contains high amounts of antioxidants, much like blueberries, but contains so little calories that it’s considered a negative calorie food.

Negative Calorie foods are considered “negative calorie” because the digestion process takes more energy than they are actually providing the body.

The reason I like broccoli during dieting for fat loss is that it can fill the gaps. By “fill the gaps” I mean those times of the day when you get a bit hungry from low blood sugar, or simply have the urge to snack on something.

Broccoli comes through in the pinch, without loading up on calories. Try dipping some fresh stalks into calorie free dip for a nice high fiber, high antioxidant guilt- free snack.

Fat Burning Food Profile: Salmon

Fat Burning Food Profile: Salmon
Photo Credit © Gwen

Salmon is one of the most popular “weight loss foods” around, and for good reason. It provides ample EPA and DHA- the Omega-3 fats, a hefty dose a metabolism- boosting protein, and a nice dose of natural vitamins and minerals.

Omega-3’s have been shown to also boost metabolic rate, resulting in faster weight loss. Along with that, its anti- inflammatory powers offset much of the bodily soreness and metal fatigue that occur when dieting and working out intensely.

They are also very helpful for those who choose low carbohydrate diets.

Salmon, like the other power- packed super weight loss foods above also provides a feeling of fullness and content without breaking the calorie bank. Salmon makes a great solid meal for lunch or dinner (or if you’re really adventurous, I know some people who it eat for breakfast!).

Protein is the base of any good diet and salmon packs it in. The Thermic Effect of protein (TEF) is also higher than carbs or fat, meaning the digestion process of protein leads to more calories burnt.

Got 15 Minutes to Blowtorch Your Waistline?

Of course you do. Time should never be an excuse as to why you’re not exercising.

Even if you can only find 10- 15 minutes while watching Game of Thrones (insert current, hot TV show if you’re reading this in the year 2020), you can do some quick bursts of exercise that will get the heart rate going, and stimulate your metabolism.

Here’s an example of a quick burst of exercise:

Body Weight Squat x 15 reps
Trunk Rotations x 5 reps
Jump Squat x 10 reps (5 reps each side)
Plank 30 seconds
Split Squat x 10 reps
Rest interval for 1 minute.

Repeat for as many circuits as you can in time (12 minutes) or a minimum of 3 circuits.

Pro Tip: Exercise does not always have to entail getting sweaty for an hour.

Burning fat always comes down to burning more calories than you take in, and you can easily burn an extra 300- 500 calories per day simply by moving more. Walk around the block a few times instead of eating a big lunch, take the stairs instead of the elevator. There are many activities when added up through the course of the day will make a profound difference in your waistline.

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