Athletes and Warriors! Here are some simple tips on this last day of July. I pray you are having a fit, and fun summer. And as we get to our guest article, remember that regardless of season that fitness is a lifetime pursuit. So relax and get a little stronger, gain endurance a little more, eat a little better and reduce just a little more stress every day. Before you know it you are looking and feeling better than ever!
-Nate
Maximize Your Fat Loss!
There are four primary areas to concentrate on if you want to maximize your fat loss:
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-Nate
Maximize Your Fat Loss!
There are four primary areas to concentrate on if you want to maximize your fat loss:
- Increase aerobic activity
- Increase aerobic fitness level (increase intensity)
- Increase Muscle Mass (increase metabolism)
- Eat more intelligently
Increase Aerobic Activity |
- Types of exercise: Walk, jog, bike, swim, treadmill, stairs, rowing, nordic ski machines, aerobic dance, in-line skating, etc.
- Frequency of exercise: 3 days/week minimum to improve health and fitness level. 4-6 days per week for optimal fat loss.
- Duration of exercise: Build up to a minimum of 30-40 minutes in your target zone.
Increase Your Aerobic Fitness Level |
- Know Your Zone: Monitor your heart rate during exercise
- Get Fit: Become more efficient with your exercise minutes. Burn more calories in less time. Increase the residual effect.
- Fat Burning Myth: Long duration light intensity is NOT the most effective way to burn fat. Moderate to heavy intensity for 30-40 minutes plus is ideal.
Increase Muscle Mass |
- Strength Training: Will significantly build or restore muscle mass
- Elevates Metabolism: Each pound of muscle burns roughly 60 calories every 24 hours.
Eat More Intelligently |
- Minimize high fat foods: fried foods, fast foods, nuts, chips fatty meals cream sauces etc.
- Eat more frequently: Consider 4 or 5 smaller meals throughout the day.
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