A few weeks ago I stated that I would be losing a bit of fat on Instagram…..and it’s in full swing.
SO, I thought it would be helpful for you to see how I go about this and for me to drop some educational bombs on fat loss fundamentals.
Let’s get down to business……
OK, fundamentals FIRST.
- You MUST obtain a muscle base before fat loss can occur. Don’t try to fast forward this part ok? If you have not been strength training regularly, then earmark what I’m doing here and come back to it in a few months.
- You still have to eat.
- Your workouts MUST be intense….not long.
- Train thoughtfully and recover well.
My own personal goals are pretty easy and pretty cheesy…….I want to fit into jeans that’s one of them. Plus, I want to side step the inflammation I deal with and I want to increase my mobility since I have lost quite a bit. The majority of my workouts are based in my home gym, but I’ll give you some workout recommendations at the end of the post. PLUS, I post one of my workouts each week too, so you’re golden.
I love food. Not in an unhealthy way mind you, I simply love what can happen when you marry the food that works with you and the eating style that works with you.
DISCLAIMER: I am about to tell you the eating style I choose. This is because it has always worked in the past to help me shed unwanted fat (not to be confused with weight) and squashed my inflammation. This is NOT a way of saying everybody should eat this way. Always do your homework before you embark on dietary change. If you have any chronic medical conditions, consult with your physician.
I am a happy intermittent faster. I’ll post more about the ins and outs of that later, but for the purposes of THIS blog I am simply telling you what I do.
I prefer a 16/8 fast, meaning that I fast for 16 hours and feast for 8. Pretty simple. I break my fast at 10 a.m. which is usually when my workout ends, and I have my final meal about 6 p.m. This works really well with my client schedules and responsibilities as well.
What does it mean to fast and feast?
I still drink coffee in the morning with a splash of non-dairy creamer, but stay below 50 calories. I drink 10 grams of BCAA’s while taking Debbie to school and 10 more during my workout. My workout duration is MUCH shorter now, but also more intense. I am using MMA conditioning training to help address imbalances and really tighten up my body. My workout ends around 10 a.m. and I will break my fast with a post-workout meal. That is usually a scoop of whey protein, 1/2 scoop of casein protein, and a piece of fruit. Then I’ll have a larger meal about an hour or so later. Depending on the day, I may have 2-4 more meals varied in size. I am eating intuitively and making sure I am getting my micronutrients in as well as my macronutrients. A breakdown of most meals is on my INSTA account.
More details on all the surrounds IF will be talked about soon.
Wrap a bow on it:
- Fat loss requires a muscle base and I have spent the last 2 years piling muscle on.
- I am EATING using intermittent fasting 16/8 protocol and choosing healthy foods even while some treats sneak in.
- My workouts are shorter and more intense, really focusing on core.
- I am also recovering smarter, utilizing nutrients as well as foam rolling, trigger point therapy and daily doses of yoga.
Hang with me and watch things change
OH, side note: I have also ditched dairy and alcohol (during the holidays!!!!) due to the fact that they have been causing slight allergic issues. How can you tell? Pay attention to your food and how you feel!