Optimising Your Workouts For Fat Loss (Part 3 of 3)
Hey, and welcome to part 3 of my Optimising Your Workouts For Fat Loss series.
If you haven't checked out part 1 and part 2 yet I recommend that you do first.
Once you have read through both part 1 and 2, you are ready for part 3... so read on!
7. Introduce Cold Therapy and Saunas
This is a really simple one, and can be quite therapeutic and relaxing.
Ray Cronise, former NASA research scientist, turned nutrition scientist has done some amazing research on how the cold can boost our metabolic ability. He was stunned when he heard that former olympic swimmer Michael Phelps could eat 12,000 calories per day and still stay in shape (maybe he just had the munchies lol). But it lead Cronise to conduct experiments on cold water immersion and how it can impact our metabolism in a positive manner.
This has also been backed up by the research being done about the Wim Hof Method.
For optimal results, short bursts in cold water or ice tanks are advised.
A sauna might be a more relaxing way to unwind, and there are quite often some possibly overstated caloric burn results from sauna use… I have seen some declare they burn 600 calories in 30 minutes *insert eyeroll here*.
Now, the actual caloric bun amount may not be that much, but that’s not to say there aren’t some fat loss benefits, as well as recovery benefits to incorporating sauna use into your regime.
8. Get Stronger
Getting stronger means you can lift more weight, and you will build more lean muscle. Lifting weights, and getting stronger will mean increase in muscle which will mean an increase in metabolism.
Whereas prolonged cardio can actually lead to muscle wastage and slower metabolism.
That is why the low calorie diet teamed with cardio strategy has failed so many people and caused a lot to yo yo diet, each time the person seeming to get bigger and find it harder to lose weight.
Low calories teamed with lots of cardio will lead to faster muscle wastage, which will multiply the metabolic slow down that occurs with eating lower calories. Your metabolism will then adapt at this lower rate. Meanwhile your hormones will be telling you that you are starving and you will inevitably crack and give in to going back to your “normal” food. Then because your metabolism has adapted at this lower rate, you will stack on weight quickly.
Each time this happens it will get harder and harder to see results.
You need to have a strategy to get stronger, build your muscle back up and build your metabolism back up, this will lead to more efficient and effective fat loss when you work out.
Another reason why you shouldn’t shy away from weights, but anything that works your muscles, and has resistance on them is great - pole fit, pilates, reformer pilates, calisthenics etc.
9. Don’t Forget About Recovery
Recovery is so important for effective fat loss.
It helps with consistency with workouts (no one likes training with DOMS), it helps you stay injury free (so that you can stay consistent), it also helps you de-stress and regulate your hormones.
Hormones like excessive cortisol can cause you to retain fluid or belly fat.
What are some great recovery exercises?
Getting up and going for a fasted morning walk each morning is a great way to help put your body in a natural hormonal rhythm as well as getting lactic acid moving out of your muscles and releasing fascia.
You can also incorporate foam rolling, yoga, meditation, stretching, massage, myofascial release and more.
So there you have it, my top 9 tips for optimising your workouts for fat loss.
I hope you have enjoyed this blog series, and got some value out of it. If you have any questions, please feel free to ask in the comments below, or post up in the Facebook Group.
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