When you think weight loss, fat loss or getting ripped?

You might be thinking, of all the cardio you have to do.

Things like do higher reps might come to mind as well.

The truth is fat loss comes down to nutrition and sleep mostly.

People don’t gain weight because there not jogging, or spending hour on the treadmill.

But, because of we may eat  and the stress we are under and the lack of sleep. Or all three,

Now, if you like doing cardio , go for it dig in .

As long as you know it not a must, especially the kinds most people hate like running, cardio machines etc.

Here 3 ways you can lose fat by exercising . But, like I said if you sleep like shit and are not working on improving your nutrition, you bound for disappointment, even with this. Need nutrition help click here 

1. Lift- This is the most important and effective, because if you done right. It burn a crap a tons calories and ensures that the weight, you lose is from fat, not muscle. This is important because less muscle means, slower fat loss and when you do lose fat, you might not have the look your looking for.

2. Move every day, doesn’t really matter what it is, as long as it doesn’t beat you up. Finding something active that you like to do for at least 5-30 minutes per day. This will help burn calories, recover and keep your motivation up. Walks, hikes, riding a bike, pick up games, light jogging are great, have fun with it.

  3. last thing you may want to add 1-2 two tough conditioning sessions(These are things like sprints, intervals circuit training). For some this can really boost fat loss, but if you under sleep, constantly stressed and eat rough, these seems to have the opposite effect.  So, if that sounds like you, I would just lift and do low intensity movements on off days, as well as work on improving  your food and sleep

Here are a couple example

#1 Younger less stressful Guy

LIFT- Mon, Weds, Fri

Daily movements  walking there dog 15-30 minutes per day

Sprints after Wednesday workout and Saturday Circuit training

#2 Example Busy and stressed out Dad

Lifts Tues Thursday and Saturday morning

Daily movements- Does 5-15 minutes of body weight exercises, when he wakes up , like squats, pushups, lunges, planks and goes for 15 minute jog or run , when he has a chance.

Does 1 sprint session after Saturday sessions, but will skip it, if too busy, stressed out and opt for a walk, instead.

Do those things on a regular basis and great thing will happen.

When trying to lose fat for the summer there are couple problems.

We like to , what we like to eat. Not doing that can be very hard.

When we look for way to, it can be overwhelming as hell, with so many contradiction out there.

If you were break your nutrition down to these two steps you’d, dramatically decrease your aggravation and make the whole things a whole lot stress ful.

Check these out and start doing them 90% of the time.

1.Eat lean proteins and a plant with every eating opportunity.  Eat those from the best version you can on that day. Don’t try be prefect but, do the best you can in that moment.

This works awesome because they will both fill you up a ton, give you the nutrients your body needs and help support holding on to the muscle you have.

2. Eat slowly and until 80% full. We are so busy, we have lost all sense of our internal cues that tell us to stop eating. Instead of stressing out about calories equation and tracking your macros and calories. Do these.

Eat slowly using one of these three methods

1. Time how long it takes you to eat on the average, slow down and try add 2-5 minutes on to that.
2. Try take 10-15 bites, for each thing you put in your mouth.
3. After very bite put down utensil and don’t pick it a back up to your done chewing.

When you get good at that. Start to  stop eating when you feel 80% full. Which isn’t exact number, it based on what feel 80% feels like. This make you constantly check in and to see how hungry you still are and start to build out natural hunger cues. Let it guide to better portion sizes.

Master those two, you’ll lose weight. But, you’ have to do 80-90% of the time.

Summer is here and that means people are trying lean out or get ripped

Before we dive into what is the form of cardio are best for this. Let get this straight.

Your nutrtion and sleep are going give you 80-90% of your fat loss. The soon you accept that and improve on that, the better.

If your doing cardio to get lean, get your nutrtion and sleep in check.

Let get into this. I like to decide cardio or conditioning into three categories

High intensity- So these are things like all sprint up hill, on sled, treadmill or machines. Intervals with body weight, kb exercises, crossfit circuits, ropes etc

This is great for making cardio fun, or maybe suck deepending on your personalty. The benfits it will boost your calorie burning ability for 24 hours after. Also can release fat burning hormones and as well help build or maintain strength and muscle.

The bad is if you don’t’ sleep or eat well or just have a lot stress, it might be too much and do more harm than good.This is because the intensity is so high, it takes time and resources to recover from it. If your not giving your body those things, it most likely, will not work well for you. Especially if your doing strength session on top of it.

I like to do 1-3 hard session per week. I like to do one after a strength work and one on Saturday by it self. This seems to promote better recovery. Recovery means better results.

2nd category is moderate intensity this things like spin class, running or even biking hard for long stances. Maybe a sport like a pick up game, kickboxing session or grappling.

It hard but nor as intense as intervals. This can be good if you like these things. But, if combined it with other intense workout might really beat you up. Too much of can make it hard to keep your muscle mass, while your leaning out.

I probably like this the least for people who want be strong , have muscle, while getting lean. It’s hard to recover from and can eat away at some muscle , if done too much.

If you really like it do it 2-3x week 20-40 minutes

3rd category is low intensity.

So there are things like walking, swimming, biking, certain low bearing activity. This usually never fails to hard to do.

This is great because this type of cardio promotes recovery, burns calories but doesn’t effect your bodies recovery ability, so you can do it more often.

You can do this really every day.

Conclusion 

If your goals is to just lose fat, while keeping the muscle or tone you currently have.

I’ll do low intensity as much as possible 3-5x week for at least 20- 40 minutes.

To accelerate a little fat loss , I recommend doing 1-2 high intensity sessions per week.

Now if your a running and love running just replace the high intensity one with some running a couple miles or 20-40 minutes.

I also want state, that the best of anything nutrtion, strength, or cardio program is the one you’ll actually do.  There is a lot weight in doing maybe the one you just enjoy the most

Hope this helped if you have nay questions let me know.

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