Schedule is in the picture. For Monday’s Memorial Day Class feel free to bring Family and Friends!
The foods that you eat make a huge impact on your fat loss results. But it’s not just about what you are eating, it’s also about how much and how frequently you eat.
All of these factors make the topic of how to eat for best results a hot one with my clients! So let’s dive into the most popular eating strategies…
A quick online search produces two popular eat-for-fat-loss strategies: Intermittent Fasting versus Six Small Meals.
Which strategy works best? And, more importantly, which strategy would work best for YOU? Let’s find out…
This eating strategy cycles between periods of eating and periods of fasting. The content of your meals during eating periods is not a factor. Some cycle between eating and fasting each day, creating a small window for eating and fasting for at least 16 hours, while others cycle eating and fasting across several days, taking as much as 48 hours at a time to fast.
Pros: Humans have been fasting for thousands of years. Our bodies are well equipped to handle periods of fasting. Research shows that fasting produces benefits for disease prevention, metabolic health, weight loss and even life extension. Some find it less work to fast rather than to plan for several small meals. During eating periods you get to eat whatever you want.
Cons: Abstaining from nourishment for long periods of time can be challenging, especially when food is all around you. Socially it can be awkward to skip meals while your friends and family break bread together. Some find themselves overeating during eating cycles, and some find the ongoing absence of food to aggravate food obsession and to produce an unbalanced focus on food.
Six Small Meals
This eating strategy, of breaking the traditional 3 square meals into 6 smaller meals that are spaced 2-3 hours apart, has been used by body builders and fitness competitors for years. The content and size of each meal is an important factor of this eating plan. Meals early in the day contain lean protein, fiber-filled veggies and a small portion of complex carbs, while meals later in the day are smaller and do not contain any complex carbs. All meals are low in fat.
Pros: You never feel hungry. By fueling up every 2-3 hours you never get the feeling of deprivation that comes with fasting. Energy levels are steady and high due to the constant supply of wholesome calories. Fat loss results are steady, and, when done with an exercise plan, muscle is maintained.
Cons: You have to plan ahead. Every. Single. Day. Get used to carrying around a small cooler filled with containers of chicken, broccoli, brown rice and sweet potatoes. Each meal is small, so restraint is required. Unless you are including the occasional cheat meal, or cheat day, there is no room in this diet for empty calories or comfort foods.
The facts are out there to prove that both of these eat-for-fat-loss strategies work. There are photos of real, actual people who have subscribed to each of these methods and have gone from flabby to lean. Both methods irrefutably work.
But why? How can two methods that utilize opposing strategies both produce fat loss results? And which one is better? Let’s dive deeper into what makes these eating strategies work…
1. Meal Timing
When you eat is a factor with both of these eating plans. This means that subscribers to both plans are required to wait until the appointed time to eat. So mindless snacking, or grabbing a muffin just because it’s there, is out of the question. This reduces overall calories, which is key to weight loss, and explains why both plans produce results.
2. Meal Content
The Six-Small-Meals plan focuses on the content of each of your small meals in great detail. Your meals contain lean proteins, fiber-filled veggies, and limited complex carbs. This detailed control of calorie content is largely why this plan is a sure bet for fat loss, not just weight loss.
Intermittent Fasting Doesn’t worry about food content, but to us it will. We will focus on content!
3. Meal Size
The Six-Small-Meals plan also focuses on the exact size of your meals, which makes sense since you are eating six times each day, and excess calories would quickly add up. Typically this is done by weight, so as you pack your meals for the day you’ll be using a food scale to ensure that you have exactly the right amount of lean protein and complex carbs. Veggies are often measured rather than weighed.
Intermittent Fasting does not consider the size of your meals during eating periods.
So What’s the BEST Eating Strategy for FAST Results? As we’ve discussed, both of the eating strategies above are capable of producing results. This is due to the fact that both plans result in a lowered caloric intake.
When it’s all said and done, weight loss comes from caloric balance.
Remember the junk food diet where the professor lost weight eating restricted calories of only vending machine food? As long as you are taking in fewer calories that you are burning, you will end up losing weight.
While both of the strategies above end up curbing your calories, only the Six-Small-Meals plan encourages wholesome calories that are ideal for burning fat and building muscle, which is why this is the plan most used by body builders and fitness competitors.
When it comes down to you choosing your own eating strategy it’s important to determine what will work best with your lifestyle. If carrying a cooler with you and making time to stop every 3 hours to eat a meal is simply not something you can see yourself doing, then Intermittent Fasting may produce better results for you. The key is to figure out a plan for restricting calories that you would realistically be motivated to stick with. And the more wholesome the content of those restricted calories, the better and quicker your results will come!
Want more guidance? We’d love to help you! Our 28 Day FAST Challenge starts April 8th! Give us a call or shoot us an email and let’s get you on track to shed some major fat before summer!
Let’s do this together. CONTACT US HERE!
Hey CMass Crew!!! Did you know for the last 28 Days you were training side by side with an Olympic medalist? Tom Wilkens won the Bronze for the USA in the 200 Meter Medley at the 2000 Sydney Olympic Games. Two years later he went on to win the Gold at the 2002 World Championships held in Moscow. You never know who you might be training with at Critical Mass!
There are thousands of ways to exercise and eat healthy, so it’s easy to feel overwhelmed by it all, and end up doing nothing. The good news is that all effective fitness programs contain the same core elements, which I outlined for you below as 5 Easy Steps to Get Fit Fast:
Get Fit Step #1: Consistency is Key
If you want a fit body then exercise MUST be a consistent part of your life. You can’t exercise hard this week and then take the next two weeks off and expect to see results. Results come from consistency.
Don’t overthink the mode of exercise. Focus on being consistent.
Get Fit Step #2: Set ATTAINABLE goals
Let’s be realistic here, you aren’t going to lose 20 pounds in a week. That’s not an attainable goal! Those who achieve the most amazing body transformations do so by reaching a series of progressive, attainable goals. If you would like help in determining what an appropriate, attainable goal would be for yourself then simply reach out to me, I’d be happy to help.
Don’t give up too quickly. Keep striving and the results will come.
Get Fit Step #3: Make it CONVENIENT
Are you straining to include your chosen exercise routine into your life? If your exercise time isn’t a seamless part of your daily life, if it causes too much of a strain and headache to accomplish, then you won’t stick with it. Find a time, a place and a modality of exercise that is as convenient to your real life as possible, so that you can be faithful to Get Fit Step #1 by staying consistent.
Make exercise part of your routine. Don’t stray back to your old habits.
Get Fit Step #4: Find something you LOVE
Similar to Get Fit Step #3, finding a modality of exercise that you LOVE is key to making this a permanent part of your life. You may never love swimming because you hate getting your ears wet, or you may never love biking because you’ve always struggled with balance. If you’re straining to get through a modality of exercise that you loathe, then you won’t stick with it. It’s best to move on to something different that you would enjoy more.
**Note for exercise-haters: If deep down you consider yourself an exercise hater, then DO NOT take this as a free pass to forego exercise altogether under the guise of not loving it.
Part of becoming fit for life is learning to find a type of exercise that you can learn to love.
Get Fit Step #5: Work with a PRO
This is my favorite step because this is where I get to work with you! My passion and focus is in helping folks like yourself integrate fun, challenging, health-promoting exercise into your daily routine so that you reach your body and health transformation goals.
Don’t wait another minute! Contact us today to get started! CLICK HERE
100yrs ago our society depended on grass fed beefs and wild fish. Today a diet with adequate amounts of fish is diminishing. Your probably saying to yourself, “I don’t like fish,” that is because you were never brought up eating fish or “fish is too expensive!” Which in most cases is. Another thing that keeps people away from fish is mercury poisoning. Well, mercury poisoning is a problem but in a very small population.
The benefits of fish is not only high quality protein but is an essential fat and loaded with vitamin A and vitamin D! Fish fat, also known as Omega-3 fatty acids (good fats), are the top nutrient dense foods you could consume!
Omega-3 fatty acid benefits are:
- Production of testosterone
- Reduce stickiness of blood platelets reducing blood clots and thrombosis
- Protect and grow a healthy brain. DBA, a fatty acid found only in fish is an essential component of the brain, and is needed for brain development, especially during the late stages of pregnancy. DHA fatty acid also found in fish oil, is very important for children and nursing mothers since it affects learning ability.
- Reduces inflammation after workouts, within muscles and joints and is very beneficial for those with rheumatoid and osteoarthritis arthritis or most of us now as just plain old arthritis.
- Builds cell membranes.
In recent years omega-3 fatty acids have been shown to protect people from heart diseases and is showing promise in cancer therapies and prevention. Did we have cancer and heart disease 100+ years ago? Yes, but not like today. Years ago when fish was a corner stone in Americas diet, disease, if inevitable, was pushed off into the golden years. Today people who never were genetically prone to having a heart attack are now having them and at even younger ages. For instance, the over use of cooking oils… they are absolutely terrible for us (though taste good) because our bodies have such a hard time breaking them down for fuel. Now half an ounce of these fats would be fine but in reality you can’t cook a stir fry with only half an ounce. Our bodies become over loaded and we can’t use it as immediate fuel. The build up makes our bodies a toxic environment, leading to depression, mood swings, more laziness, bringing about heart disease, diabetes, obesity, cancers and others. Who wants this? Luckily people are finding alternatives to cooking oils like coconut oil.
Cod liver oil also contains Vitamin D. Now unless you are standing in your underwear in the sun then most likely you are lacking vitamin D. Vitamin D deficiency could cause heart disease, chronic pain, Fibromyalgia, hypertension, arthritis, depression, inflammatory bowel disease, obesity, PMS, Crohns Disease, cancer, MS and other autoimmune diseases.
The Vitamin D Council also has stated that Vitamin D deficiency can also cause stroke, osteoporosis, muscle weakness, muscle wasting and birth defects. Now again.. who wants this?
If you are not into working out hard and good nutrition…fine, but think about your kids and your overall health. Cod liver oil is the key component to helping you and your kids develop into self sustaining humans. So, take a shot of cod liver oil in the morning. You will thank me when your 80 years old!
Is After-Burn Real?
You’ve probably heard that High Intensity Interval Training (HIIT) produces an after burn effect, which means your body continues to burn extra calories at an elevated rate for 24 hours after the completion of your workout.
Sure that’s sounds amazing, but is it too good to be true?
The Science of After-Burn
There is a scientific term for after burn: excess post-exercise oxygen consumption (EPEOC). This refers to the oxygen that your body needs to restore after a heart-pounding workout.
So after-burn is indeed real.
While you exercise your body needs fuel to keep your muscles firing, and this requires oxygen to transport the fuel into the muscles. This causes your metabolism to rev up to an elevated state during and after exercise.
Intense Exercise = Intense After-Burn
Studies show that there is a direct correlation between the intensity of your workout and the amount of calories burned during the after-burn period.
In order to get the most after-burn bang for your buck, you must push yourself to 70-85% of your max heart rate during your workout. The more intense your workout, the more bonus calories you will burn in the hours afterwards.
Intense and vigorous exercise keeps your body burning calories hours after the workout is through. And this is not the only benefit to HIIT workouts – there’s also the bonus of increased muscle tone, fat loss and an increase in your aerobic capacity.
Keep this in mind the next time that you push yourself through a workout. Remember that intensity pays off, and an HIIT workout has more proven benefits than a steady state cardio workout.
I’d love for you to experience one of Adam’s intense, fat-burning workouts! Call or email me now to get started.
Click here: Critical Mass 732.889.3319
Then use all of your muscles.
To AMP up your after-burn, avoid single joint movements that isolate body parts and instead focus on compound, full body movements. Exercises like squats, lunges and deadlifts work multiple joints and muscles and increase the intensity of your workout, and likewise the intensity of your after-burn effect and the number of calories that you burn.