Feel great and look better than ever!
You basically have 2 months, give or take, before Spring is upon you. This is PLENTY of time to see some transformation in your body, no matter what place your body is in! I’ve outlined a few simple tips that I share with all new clients of mine. Follow these simple rules for the next 8 weeks and be in your best shape for spring.
You already have fasted for the duration you were sleeping. Eat within 30 minutes of waking. This will get your metabolism up and running quickly and you’ll be burning more calories quicker. Minimize the amount of simple carbs you eat in the morning. (Anything refined, like white bread, sugary cereals or other sweet pastries should be replaced in favor of protein rich, fiber rich foods). Carbohydrates will boost your cortisol (stress hormone – belly fat!) which is already high in the morning.
Drink Half Your Bodyweight in Ounces of Water Per Day
There are over 300,000 chemical reactions every day in your body and all of them require the presence of water. Many of these chemical reactions have to do with fat loss. Drink at least half your bodyweight in ounces of water per day. More when you work out. You have to replace the liquid you lost in sweat.
Eat Every 2 ½-3 Hours
Everything related to fat loss is hormonal. If you don’t eat every three hours your insulin (blood sugar) will rise too high and crash too low. This will cause you to store fat and burn muscle in a cyclical fashion that will be devastating to your health. Keep your insulin in a nice, steady state and eat every three hours. And make sure there’s some protein in what you are eating every time you eat!
Eat AFTER Dinner
Not eating after a certain time of day is simply wrong. You’re already “fasting” while you sleep. Your muscles CRAVE fuel while you sleep, even though it is a less amount. Eat until you’re “not hungry” (not “full”) Your body will be burning calories while you sleep!
Do Resistance Training
Your muscle IS your metabolism. The more you have, the more calories you burn. And for the women out there, don’t worry about “looking like a man.” You don’t make enough testosterone to look like a man. Multi-joint exercises like squats, deadlifts, chin-ups, lat pull-downs and push-ups are preferred. Pick a few exercises you enjoy, do them circuit-style and you cardio junkies will be begging for a rest period and some water. Remember, cardio is not the answer to long, lean muscle. Resistance training is.
Get to Bed Early!
The body produces the most growth hormone between the hours of 10pm-2am. Get to bed by 10pm to allow your body to recharge, keeping lean muscle which keeps your metabolism high. Also, it will help to lower cortisol levels which will help to keep fat off of your belly. People don't realize how important sleep is to fat loss! 10pm-6am every night is recommended!
twoday magazine wants to know: What gets you motivated to get back in shape? Share with us on our Facebook page.
Like this article? Check out other great pieces from twodaymag:
Are You an Exercise Junkie? by Kristen Houghton
Enough with the Fat Jokes by Bobby Cherry
Exercise: Does a Body Good by Natalie Bencivenga
About Phil Gephart:
Phil Gephart is a certified personal trainer with a Masters degree (MS) in Exercise Science with a focus in Coaching & Athletic Administration, received in 2009 from Concordia University in beautiful Irvine, California. Phil’s passion for fitness is reflected in his involvement in sports throughout his life—in high school, he played basketball, baseball and soccer, in college he continued playing basketball and soccer. Phil also played basketball professionally for five years.
Phil Gephart is currently a professor in the exercise science department at Concordia University, where he teaches an Advanced Personal Training course to undergraduate students.
Find Phil on Facebook HERE