Lose Fat and Get Results

We as a society are so obsessed with FAT! Every article you read, show you watch, etc .. talks about being fat, loosing fat, eating fat etc … It is enough to make you go crazy! Here are some wonderful tips to add to your routine and will make a BIG impact in your waist and in your overall health!

 # 1 Eat Before Your Workout

Eat protein before you workout and you can peel off the lbs. A study published in the Journal of Science and Medicine in Sport showed that women who ate a high-protein meal an hour before their workout burned more calories per minute than women who ate a low-protein meal or no food. Protein gives you fuel and energy so you will get a better more effective workout and feel even better after and the rest of your day.

# 2 Eat More Fish (Salmon in Particular) – 

Diets high in omega-3 fatty acids, such as those found in salmon, lead to lower body-fat storage versus diets rich in other fatty acids. Scientists believe omega-3 fatty acids work by helping increase lean body mass, which boosts metabolism.

# 3 Make H2O Your Bestie:

Just like Stets talked about yesterday .. The importance of water consumption needs to be reiterated often! You can’t burn fat and calories without adequate water intake. It sounds too simple, but it’s extremely important.” A poor workout, either from lack of endurance or an inability to work out intensely, is due to being dehydrated. Drink at least half your weight and water.  A slow, water-starved metabolism will not burn fat efficiently.

# 4 Throw Some Weight Around:

Cardio for an hour may burn more calories at once than a one-hour strength workout, but weight training causes you to keep burning calories for hours to days after your workouts are done. On top of the metabolic effect, weight training boosts your natural fat-fighting hormones to. So grab some dumbbells, kettle bells, or a barbell and build strong bones and a strong metabolism all at the same time.

# 5 Get Your Zzzz’s –

Studies show people who don’t get sleep feel more hungry, make poorer food choices, and eat more  ( of the bad stuff too). Shoot for seven to nine hours of sleep per night, and try to get to bed earlier instead of sleeping in later. In a perfect world we would go to bed when the sun goes down and get up when it rises. You must shut down all LED lights at least 30 minutes before bed; this means no phones, television, or computers!

The Oboard Says…

A.
Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Alternating Reverse Lunges x 20 steps
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps
Rest 45 seconds
B.
Every minute, on the minute, for 15 minutes:
1st minute – 15 Kettlebell Swings
2nd minute – 200 Meter Run
3rd minute – 20/10 Push-Ups

Posted by: Annie