Most people who have gained weight over a period of time feel as if their metabolisms have slowed down.
Ever hear this in a conversation with someone..
“My metabolism has slowed down as I got older“
“When I was young I could eat whatever I wanted but when I eat now it all turns to fat“
The fact is that, barring any medical issues, your metabolism is doing just fine.
It’s really the lack of activity partnered with the loss of muscle due to the fact that people are less active which results in their “slower metabolism”
Quite possibly, if we do find ourselves with a bit more fat than we are used to carrying we probably have a higher metabolic rate than ever before.
Why is this?
The extra weight we carry has a metabolic cost to it.
Due to the extra weight it takes more energy for your body to sustain itself than regularly before.
We may not want to believe this fact but it is quite true.
Add an extra 20 pounds to your body and the amount of energy you’ll need to expend has to go up to support that extra weight.
It’s just simple mathematics.
It’s when our bodies become slightly more leaner when our metabolisms actually slow down to a certain degree.
You’ll notice this if you’ve ever tried to lose the last 10 pounds and it doesn’t come off as fast as usual even though your activity and nutrition stay the same.
Thankfully, there are ways to speed up our fat loss to ensure we’ll be not only be burning fat at a faster pace but also be able to set up our bodies to be non-stop fat burning machines.
Here are 5 Awesome Ways to Train for Non-Stop Fat Loss
1. Start Incorporating a Rotation of Fat Loss Circuits
One of the biggest reasons fat loss workouts stop working is because our bodies get used to the stimulus we place on it.
We can’t keep on doing the same ole fat loss program for 5 weeks straight and hope to get a different result.
Your body responds to workout that make it highly INEFFICIENT.
What this means is that you must introduce a new stimulus to your body every 3 weeks or so to ensure your body is getting the most efficient caloric burn inside and outside of the workout.
In our transformation programs we incorporate rotating fat loss circuits that are always different from each other and always bringing new ways of stimulating your body to burn fat.
We may do a 3 week workout of 5 Minute AMRAP’s and then for another 3 weeks we’ll do a timed circuit of 45 seconds work and 15 seconds of rest.
The trick is to always do things that keep the body INEFFICIENT at doing the exercise.
Once you master this you’ll break through any weight loss plateau.
2. Increase Your NEPA (Non-Exercise Physical Activity)
This sounds so simple…because it is.
When we diet and put our bodies into a deficit we tend to move less and become overall lazier.
This may seem like it’s a reminder because it is: Start moving outside of the gym.
– Get up every 30 minutes from your chair at work and walk around.
– Take the stairs instead of the elevator
– Park farther rather than using the closest parking spot available to you
– Go for a walk after a meal rather than figure out what to munch on after
Simply put, increase the activity you normally put your body under.
The more you move the more calories you burn so get going and increase your NEPA.
3. Lift Heavier Weights (Yes, I’m Talking to You Ladies)
I always found the perfect compliment to a fat loss circuit was a solid weight training program that focused on strength.
Even if you’re lifting heavy once a week it can have amazing benefits to your overall rate of fat loss just through the muscle it builds.
And this especially goes for women.
The more muscle you can pack on your body gives, the more it will give you that long and lean look.
A good range to follow is keeping your reps mostly in the 3-5 range.
NOTE: We’ve found a difference between building lean muscle and building “bulky” muscle. Building lean muscle has a good sweet spot of 5 reps or less. Building “bulkier” type of muscles usually use more time under tension. Hypertrophy aka. building bigger muscles usually occurs in the 8 reps and above range. It’s not an exact science but it works for our girls.
We always say that every 10 pounds you add to the bar makes your sexier so train your body for strength and you’ll be setting it up for long term fat loss results in the end.
4. Add Metabolic Finishers to Your Program
Gone are the days where you’d have to spend hours on the treadmill in order to get that extra little bit of fat burn.
The key benefit of doing metabolic finishers after your workout is the fact that it retains your muscle and burns fat at the same time.
Due to its intense nature and use of a variety of fat loss tools (such as kettlebells and dumbbells) the exercises performed in Metabolic Finishers do a great job of giving your body that nice little metabolic boost at the end of your workout.
An Example of a Finisher would be a Tabata Squat and Press:
– Set a timer for 4 minutes
– For 20 seconds do a squat and press as many times as possible with good form
– Take a 10 second rest in between
– Do this for 8 rounds
This would be done right at the end of your workout and give your body that nice metabolic boost in a short amount of time.
5. STOP Creating Your Own Workouts
I recently had a conversation with a “fitness expert” and to my surprise all she does is her own workouts in the gym.
One thing I’ve constantly done in the gym is take other workout programs from other trainers and try them on myself.
This way I get to not have to figure out what I’m doing in the gym and I also get to understand how the workouts actually affect my body.
I must’ve tried out hundreds of different programs and, very humbly speaking, that’s why I’m able to create effective fat loss programs for all of our clients in our transformation programs.
One of the best ways to get consistent results and not get bored is to take someone else’s workout and actually do it.
It’s fun, it brings a new stimulus to your body and it takes the guess work out of the way when you hit the gym.
Setting up your body for Non-Stop Fat Loss doesn’t have to be a hard task. Take one of these points or all 5 of them and start incorporating them into your workout routine right now.
The result will be a body that is burning fat non-stop 24/7 365 days a week 🙂
Myths are harmful. They can lead you down the wrong path, hamper your results and possibly set you back in getting the body you desire.
The key is in RIGHT knowledge.
The more RIGHT knowledge you have the better you’ll be equipped to make an effective body transformation plan.
So what myths are out there waiting to trick you?
Here are five that you’re most likely to come up against.
Female Fat Loss Myth #1: You Need to Work Out Every Day
A little bit of working out will help you lose a little bit of weight, so a lot will help a lot…right? Possibly. If your “little bit” of working out involves taking a walk from your living room to your mailbox, ramping up to a jog around the neighbourhood, then everyday is a good thing.
However, if you’re pushing it hard at the gym 5 days a week, adding another two days isn’t a great idea. Not only do you increase your chance for overuse injuries, but you don’t give your body time to recover.
Recovery is IMPORTANT to getting better results because in rest is when your muscles develop so make sure you get 2-3 days of off days from the gym.
Also if you’re looking for something to do on the off days try this:
Female Fat Loss Myth #2: Coffee is
Bad For You!
For many people, having to drop coffee is unbearable.
Fortunately, if you’re a coffee lover and you’re trying to lose weight, you don’t have to give up your hot caffeinated goodness altogether.
Coffee is actually a very useful when taken before your workouts and also acts as a suppressant of your appetite between meals.
So continue drinking your coffee. Just lay off the sugar 😉
Female Fat Loss Myth #3: Lifting Heavy Weights Makes Women “Bulky”
One of the biggest myths about fat loss is the fact that women should not lift heavy weights for fear of getting bulky.
What we’ve seen in our Women’s Body Transformation Centre is the quite the opposite. Women who lift the most weight with the best form will usually burn fat at a much faster pace than a girl just doing a regular fitness class.
The key is muscle.
The more lean muscle a woman has on her body the higher her metabolic rate, which in turn, leads to increased metabolism.
Couple that with a good Afterburn session at our gym and your fat loss can increase up to 3x more.
So lift heavy with good form. Your body will thank you for it later.
Female Fat Loss Myth #4: Cardio Is All You Need
Want to lose weight? Good. You’ll need to get *some* cardiovascular exercise. But don’t buy into the idea that cardio is all you need to lose weight.
If you don’t lift weights or do some sort of strength training, your long runs and aerobic workouts (ie. fitness classes) will eventually work to burn off your muscle as well as fat.
In the end, this means less strength and a lower metabolism—both which could lead to an inability to maintain a workout routine.
So keep your focus on building lean muscle over cardio and you’ll keep that metabolism rocking at a high rate.
Female Fat Loss Myth #5: Blaming Genetics for Lack of Results
Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their genes.
Just like you may share your father’s hair colour or your mother’s eye colour, there is a small chance you also share your parent’s body type.
However, this is no excuse for doing nothing about trying to get into shape.
Genetics plays a small factor to losing weight.
It’s really all about habits.
What I find with people who have “great genetics” and usually in great shape year round is that their eating habits support their bodies.
They may eat very structured throughout the day adhering to a good meal schedule.
They may not like eating anything sweet.
With every person I know who has a super lean body (and I know a couple) they usually have a couple habits they practice daily that support their lean body.
Stick to a healthy way of eating, exercise the right way and start incorporating some lean body habits and you should definitely see results.
Female Fat Loss Myth #6: You Have To
Eat 5 Meals a Day to Speed Up Your Metabolism
Research proves time and time again that the amount of meals you eat DOES NOT increase your metabolic rate.
Research also has proven that more meals in a day leads to larger appetites throughout the day.
“University of Colorado researchers found that increasing meal frequency from three to six per day had no significant effect on metabolic rate or the amount of fat burned over a 24-hour period. But it did lead to an increase in both hunger and the desire to eat.”
SOURCE: Ohkawara K, Cornier MA, Kohrt WM, Melanson EL. (2013). Effects of increased meal frequency on fat oxidation and perceived hunger. Obesity, 21, 336-343″
Yet, trainers keep on perpetuating this myth and forcing their clients to feed themselves every 2-3 hours.
The best diet in the long term is the one that is easiest to follow.
We’ve found a nutritional sweet spot in having our girls eat 3 meals a day with a schedule that works with their lifestyle.
It helps them re-work their hunger response and allows them more food with each meal.
It’s not about eating in a certain way but it’s about making your nutrition work around your needs and wants.
Female Fat Loss Myth #7: You Gotta Do It All Alone
Greatness is never achieved alone and your transformation shouldn’t be done by yourself.
At our gym we’ve found that when women are put into a supportive environment with each other and workout to achieve a common goal their results soar through the roof.
When it comes to transforming it looks like this (don’t mind the bad drawing as I did this in my journal):
The most important factors are your habits, your identity and your overall mindset when faced with obstacles.
The environment you need to succeed at your transformation (the circle) is support from others on your journey, accountability and coaching.
If you have these things in place along with an effective diet and exercise program then your transformation practically guaranteed.
Which is a nice bridge to letting you know that we’re starting registration for our 6 Week Body Transformation Challenge.
It’s the same challenge that has helped girls in York Region to lose weight, drop the inches and get back into incredible shape.
Just like these girls…
Registration for that starts next week and we’re super stoked for it. It’s going to be our best one yet.
Too many people make the mistake of working out on their off days when they should be resting. The truth is if you train smart you can use your off day workout to your fitness advantage.
A good off day from your workout should be used to recover muscles, correct imbalances and help your performance for your future workouts.
Today’s video will list out the top 6 stretches you should be doing on your off day:
List of Stretches
- Upper Posture Correcting Stretch
- Deep Squat hold
- Hip Mobility Matrix (Hamstring, Hip/IT Band and Adductor)
- Psoa’s and hip stretch with a Bench