As the summer approaches, we all want to shed some pounds and get back to our best body that we had when we were younger and didn’t appreciate it but it takes discipline, planning, and dedication to make that happen. All too often people shed 10 or 15 pounds and then seem to stop losing weight. There is definitely a reason this happens and it should not be seen as failure or an excuse to give up on your weight loss goals. Here are 7 absolutely killer ways to maximize your fat burning routine and help ensure success with your weight loss goals.
1) Anaerobic Exercise
If you think you can just run laps or pedal that fat away, think again. Muscle tissue is what burns the most calories in our bodies and you need to life weights in order to create bigger muscles that will burn more calories. Now although aerobic exercises such as cycling or swimming are also necessary, the fact remains that building bigger muscles is the best way to lose weight and keep it off. This is because you are creating a more efficient calorie burning machine by lifting weights which will ensure you success with your weight loss goals.
2) Warm-up and Cool Down
Although warming up before exercising and taking the time to cool down afterwards with some light exercises are not generally seen as essential to a fat burning program. However, the reason why a lot of people tend to give up on their weight loss goals is because they failed to see the progress they hoped for when they began. An injury, even one that only lasts for a few days, can set your weight loss goals back by weeks and lead to a loss of stimulation. You need to plan an extra twenty minutes into your weight lifting routine for these two essential activities or you risk injury and derailing your weight loss plan.
3) Diet, Diet, Diet
As a Certified Nutritionist Coach I understand the misconception of eat what I want and work it off later is a struggle. The reason for this is because people tend to think of losing weight in two ways: diet, or exercise. Hey, these two go hand in hand and you are never going to maximize your fat burning routine in the gym unless you take care of your body outside of the gym. Stop thinking of meals in terms of three: instead, think 5 meals with smaller portions. The FDA recently developed a new food pyramid with this very idea in mind and you should check it out before starting your fat burning program because it can save you a lot of time and energy if you get the diet part figured out before even stepping into the gym.
4) Plan Workouts
The body is the most complex machine on the planet and you can’t just hope to step into a gym and jump on a machine or some weights and think that you are going to see the results you want without knowing how they affect your body. The ideal exercise routine is done only 3 or 4 times per week and only for 30-45 minutes at a time. You cannot work your body more than this because it will actually cause your muscles to break down which means you will be burning fewer calories, and therefore, not maximizing your fat burning routine in the gym. If you have any doubts about what kind of routine is ideal for your goals, don’t be afraid to sign up for my free consultation as a Certified Fitness Trainer to help you set up a program that is best suited for you.
5) Nutritional Supplements
If you really want to maximize your fat burning routine in the gym, then you need to consider using nutritional supplements. Now I am not talking about those crazy supplements that promise to burn fat for you while you sit and watch tv! I am talking about essential fatty acids, amino acids, whey protein….things that will truly maximize your workouts that you can’t always expect to get in the foods you eat every day. Again, consult a physical trainer if you want to know which supplements are best for your weight loss goals.
6) No More Late Night Snacks
This one may not seem to make sense, but I assure you that it will help maximize your fat burning exercises. The reason is your metabolism. When you eat right before you go to bed, it throws your body off and you probably notice that you awaken and don’t feel hungry. Then, you skip breakfast entirely or only snack on a bagel or something on you way into work.
The result: the body goes into conservation mode. This means that it slows down your metabolism and that means you are burning less calories throughout the day. Plus, it increases the likelihood of snacking and basically just sets the scene for a bad cycle. Eating five smaller portioned meals per day also has to do with your metabolism as it has been found that metabolism remains highest when there is a consistent supply of food in the body. You might not believe that late night snacking affects the way your body burns fat when working out, but it does.
7. Set Weekly Goals
I know that this just seems terribly obvious but the truth is that most people are not thrilled with the idea of working out so it is easy for them to skip a session or indulge in some pizza and think that they will make up for it next time. Listen, next time never comes and when you stop seeing the scales go down, the motivation just seems to stop. By setting weekly goals, you can track your progress and make it that much more likely that you will adhere to the goals when you see things are not going as expected.
Now some of the things listed above are obvious while some just seem silly. And yet, taken together and consistently adhered to, these 7 little ideas will maximize your fat burning in the gym and get you to your best body you can see in your mind and the mirror. Download this great journal to help you get your goals organized and to track your progress. You will be amazing how writing goals and being consistent can really motivate you!
Need help developing healthy habits to reach your weight loss goals?
Relaxing and allowing the body to sleep and refuel is so important. Imagine driving your vehicle around non-stop for a week – at some point, the engine will let you know it has had enough. The same goes for our bodies, they are our vehicles. Our bodies need sleep of at least 8+hrs, and our body needs time to relax and just let go of all that is confining our mind.
I say “relax and dream” because even if we are getting the right amount of nighttime shut-eye – we also need to take the time to truly let the energies within our body calm and find center throughout the day as well.
Think about what relaxes your body and how you can include those relaxation techniques in your daily routine?
DRINK THE MOST NOURISHING CHOICES OF LIQUIDS.
When it comes to nourishing our bodies with the proper hydration, it is vital to choose liquids that serve our body well. I regularly make sure that I drink at least 8-8oz glasses of water (good old h20) daily.
In addition to drinking my water first, I then add organic smoothies and raw juices to my daily routine. I typically juice more veggies than fruit – juicing is an excellent way to sneak those hard to taste vegetables in your diet. A typical smoothie for me consists of ½ banana, 1 handful of rich greens like baby spinach or kale, 1 tsp Chia seeds, ½ cup berries, and 1 cup of pure water or other liquid like almond or coconut milk (nondairy milk).
I also love – love – love drinking infused water as well. When drinking infused water, you simply add fruit to pure water and have it ferment in the fridge for a couple hours until the nutrients penetrate the liquid and are ready for use.
NOURISH YOUR BODY WITH NUTRIENTS.
It’s time we ask ourselves every time we eat if what we are about to consume will nourish our body or not. To choose foods that nourish our body and are designed to support it, we simply need to choose foods in their most natural form. I choose foods that are mostly raw, not packaged, not fried, not “fast” served, and foods that if labeled – are completely and totally understandable when it comes to the ingredients.
I choose to stay on the outer aisles when I shop for groceries because most of the products down the aisles contain harsh preservatives. I prefer mostly organic foods for both my veggies, fruits, and my meat. I prefer food items that are free from pesticides, herbicides, hormones, and antibiotics. I prefer meat that is free-range from farms where the animals were cared for and loved. As the old saying goes “Eat your fruits and veggies”. It truly cannot be simpler than that. If you don’t like to eat vegetables, try juicing them.
A nourished body creates a nourished balanced mood.
DANCE LIKE NOBODY’S WATCHING.
This step sounds pretty simple, doesn’t it? But, when was the last time you let your body freely flow in the form of rhythmic movement and pure joy? Too often, we create a busy lifestyle which involves demand deadlines and scheduled routines. Also having a workout routine is absolutely excellent for your health and for your mood because you are moving those needed endorphins to boost your mood.
But- I really want you to freely move, freely dance, as if nobody else is around. Not only will you be releasing tension, but you will be having a good time! I love to dance around when I’m by myself because it releases tension, and it’s fun, and I get to jam out to awesome music that by the end of my jam out session leaves me feeling fabulous and stress-free.
Indulge in key foundational supplements.
Our body runs on required vitamins and nutrients. Our digestive system runs on required “good bacteria” to function properly. I always take a good multivitamin, 1000mg of Vitamin D especially during the months when the sun is barely showing face, omega 3’s, and, of course, a multi-strand 5 billion CFU probiotic.
You want quality over quantity with everything in life, including supplements.
Now, we get to the “good stuff”. These steps fuel our mood by nourishing our soul as we take a holistic approach to our life and happiness.
Fearlessly dream. This step is vital for mood boosting. Too often, we stop dreaming especially when we become an adult and our responsibilities get in the way of our child-like free thinking mind.
I want you to write down your top 3 dreams – without fear, and without any thoughts of objects or circumstances that you think may get in the way.
The health benefits of beets are so amazing you will be wondering why you have been eating beets. By far, this is one of my favorite vegetables because it provides so many vitamins and nutrients for the body. It also prevents many disorders that we face today because we don’t consume these superfoods in our everyday diet. Here are some of the disorders beets aids in cancer, blood pressure, anemia, gall bladder, constipation, kidney problems macular degeneration, improves blood circulation, and heart disease. These health benefits of beetroots can be attributed to their richness of nutrients, vitamins, and minerals it has.
Benefits Of Beets
Not only the roots of beets are amazing but the leaves of beets have even more beneficial components to aid our bodies, which include the following:
Heart Disease: Beet fiber helps reduce cholesterol and triglycerides by increasing the level of HDL cholesterol (“good” cholesterol). Having a high level of triglycerides increases the risk for heart related problems, so increased HDL is a good line of defense against that. The presence of the nutrient betaine lowers the levels of homocysteine in the body which can also be harmful to the blood vessels. This condition helps fight against this diease and prevent conditions like ahterosclerosis, heart attacks, and strokes are less likely to develop. The fiber in beets also works to strip excess LDL cholesterol from the walls and help to eliminate it from the body fast
Studies have revealed that beets are good at aiding in skin, colon, and lung cancer since they contain the pigment betacyaninis, which counteracts cancerous cell growth. Nitrates used in our lunch meats or breakfast meats as preservatives can stimulate the production of nitrosamine compounds in the body which can also result in cancer. It is known that drinking beet juice inhibits the cell mutations caused by these compounds. Beet juice and its powdered form also slow down tumor development. By eating a healthy weekly amount of beets to your diet can keep your body cancer-free for a very long time.
Boost Libido: Beets are an aphrodisiac or sexual booster, it’s almost it is a secret because very little people know these surprising details of beet. Part of this stems from the fact that beets contain significant levels of the mineral boron, which has been shown to boost the production of sexual hormones. This can lead to a boost in your libido, increased fertility, sperm mobility improvement, and a reduction in frigidity in the bedroom. Beets can revitalize your sexual life bring back the fire you need by adding beets to the diet of you and your partner.
Boosts Energy Levels: Beets contain a significant amount of carbohydrates that provides fuel and energy for our bodies throughout the day and even sports, or workout regiments. These are the natural building blocks of energy that boost your metabolism, and beets provide them without any of the negative side effects of many other carbohydrate-heavy foods. When the body has a sufficient amount of carbohydrates, it is able to fuel all of the necessary bodily functions as well, including the important metabolic reactions that keep your organ systems functioning efficiently.
It is known that the oxygen uptake is greatly increased by people who drink beet juice due to the high nitrate content. The results show that oxygen uptake increases more than a normal person can improve by, even when training extensively. This increases stamina for exercising and participating in sports, making beet juice an interesting sports drink that most people would never consider.
Macular Degeneration: The beta-carotene present in beetroot aids in reducing or slowing macular degeneration in the eyes. Macular degeneration is often due to an increase in free radicals, which drastically affect the premature aging process of many people. The beta-carotene is a powerful form of vitamin A, which has antioxidant capabilities and defends the eyes against the damaging effects of these free radicals.
Blood Pressure: A deficiency of potassium in the body increases blood pressure and heighten the the risk of stroke. Therefore, the potassium-rich beetroot is recommended to boost heart health for that reason as well. Potassium is called a vasodilator, meaning that it relaxes the blood vessels and reduces blood pressure throughout the body. When blood pressure is reduced and the vessels and arteries are no longer contracted, blood clots are far less likely to form, or get stuck, and the plaque that may have built up along the walls of your blood vessels will not accumulate more detritus to form additional clots. Clots are what eventually lead to heart attacks and strokes, so beets and their potassium content are quite a health booster!
What is more impressive is that studies have shown the effect to be ongoing. Blood pressure will continue to drop over the course of 24 hours, as though beets are naturally delaying their effects so the body can adjust, rather than dropping the blood pressure at a dangerous speed.
Beets are good for lowering inflammation and blood pressure. It also helps to detoxify body, boost immunity and prevent respiratory issues. Beet greens packed with important nutrients such as potassium, copper, magnesium and vitamin A, K, and C. They also help to lower risk of chronic diseases such as hypertension diabetes and heart diease.