Fat Oxidation

Sleep: The "Magical" 8, Quality or Quantity

Sleep: The "Magical" 8, Quality or Quantity

The issue usually is not the amount of sleep as measured in time, but the quality of sleep that you have, and this goes back to your habits and rituals if you will tha your have established over your lifetime. There is usually no preparation for sleep time, and if you are over the age of 10 years old you have not had a ritual for sleep time that has worked to help you sleep in over 20-30 plus years, but even with that said we still fought the idea of going to sleep “early” before 9 pm. I remember when I was around 8-9 years old and it was the beginning of the school year and the time had not changed and it was still light at my bedtime( 6pm) and I literally had a temper tantrum in the bed kicking and crying because I could hear the other neighborhood kids playing outside and here I was being put to bed like a baby.

3 Options To Help you lose that last 20 lbs

You are well on your way to hitting the 30 lb weight loss goal you set for yourself on January 1st 2019. You are 1 month and 15 days into your training and nutrition regimen, and you are 10 lbs down (that breaks down to about 1 lb -1.5 lb per week).

Here are the Atlas Pro Training’s top 3 options to help you lose that last 20 lb over the next 12 weeks so you can be ready for the summer by early May 2019!

1) Intermittent Fasting -

This is a basic form of calorie restriction. Although there are several different versions of intermittent fasting, they all have the same fundamental rule; No Food or drink with a caloric value are to be consumed during the fast.

One of the most popular versions is the 16/8 method where you fast for the first 16 hours of the day, then you eat during the last 8 hours of the day consuming 1-2 meals.

PROS:

  • Reduces insulin resistance - which is key in helping manage certain metabolic issues

  • Reduces inflammation

  • May improve Heart health

  • May improve brain function and health

CONS:

  • May interfere with Mood (for the first few days or weeks)

  • May interfere with social eating

  • Digestive issues - Constipation due to limited fluid consumption

  • This is a true trial and error and behavioral modification method




2) Increase Workload/Intensity -

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This is tried and true way to increasing your energy expenditure to 525-625cal of energy per day. This could possibly help you hit that 1 lb- 1.5 lb fat loss per week. However, the 1# rule to remember is that you can not train yourself out of a bad or inconsistent nutrition/diet routine. The key in any exercise plan is have some variety and different variations of physical activity that match your goals and your personality. For example, some people like to lift weights and hate cardio (that’s me :-)) and vice versa. For example, you could increase your workload, ie., distance of running, increasing the weight that you lift, increasing the amount of reps, etc. You can also add or increase a different type of physical activity to your training program, ie., add more running/ walking/ sprinting to your training program, reduce your rest times between sets to less than 30 sec. (This adds a “cardio” element to your weight lifting session , which can help you increase your energy expenditure leading to more fat loss). You can incorporate a weightlifting circuit in your daily training program. Doing so will improve strength level and allows you to gain more lean muscle. This action will increase your metabolic rate and your increased energy expenditure will lead to fat loss.

PROS:

  • This method increases your physical activity

  • Adds variety to your training routine

  • Can help create balance within your training program

Cons:

  • Adds time to your training session

  • This training method works best when it is combined with a diet and or nutrition plan

  • Requires additional effort to track results




3) Track & Count Macros along with Body composition Testing analysis

This is a more holistic way of planning out your weightloss program, and in my opinion, this should be the first method you should try to lose unwanted fat.

Tracking and counting your macronutrients (i.e. Fats(9 calories per gram), Protein(4 calories per gram), Carbohydrates(4 calories per gram), can take the guesswork out of planning your meals in regards to calculating an accurate caloric balance that fits your lifestyle and or training program.

Body Composition testing and analysis - This is an essential element to reach your fat loss goals. When combined with tracking your macros, these tools can help you create a nutrition program that fits your lifestyle, health, and fitness goals. Body Composition testing gives you hard, accurate numbers that will allow the necessary adjustments to your health and fitness plan. This helps you see your total fat loss not just your weight loss

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PROS:

  • This method is accurate

  • With the assistance of a Professional you can help hold you accountable to your goals

  • This method can be applied to everyone

CONS:

  • This a labor intensive method and requires your full attention

  • You have to obtain access to credible body composition testing equipment

  • Counting Calories - Need I say more

Dying a death of 1000 Breaths

Dying a death of 1000 Breaths

There are several techniques that can be used to train your lungs and diaphragm to work more effectively, by increasing the lungs capacity which will help increase the amount of oxygen that is drawn into the lungs and strengthen the diaphragm. As an athlete, I would do a self-audit once a year always trying to see what I could do to improve my performance from year to year. I realized that my breathing was the one thing that was an issue and seemed to not improve as I played until later in the season and my endurance was below average. So I thought about what sport was dependent on developing endurance, so I started researching distance runners and I found that there was breathing exercise that some of the top runners would do to improve their lung capacity.

What is the AP HIIT Class.....

What is the AP HIIT Class.....

The concept was developed from a boot camp and a small group training sessions that I ran at the second gym I worked at when I first started. Most boot camps use just body weight for resistance and are really heavy cardio training (at least from the ones that I have attended and or seen) I wanted to include resistance training exercises within the session along with heavy to medium cardio, and core training. One of the main areas that I wanted to focus on was limiting injury but maintaining a medium-high heart rate and allowing the individual to focus on the movement first and not have to focus on counting reps. Here is an example of a training session……….

Body Composition: Good weight loss vs. Bad Weight loss

Body Composition: Good weight loss vs. Bad Weight loss

Regardless of what method you chose to use for your body composition measurement, it is best to use one testing and analysis method to insure accurate and consistent results to limit conflict and false information. Take a few minutes to research and find the best method for you and measure your progress beyond the scale.  No matter what your health and fitness goals body composition testing and analysis will be a game changer for you and give you the information you need to truly transform your body.    

Six Proven ways to Boost Your Metabolism

Six Proven ways to Boost Your Metabolism

These are just a few suggestions on how to increase your bodies ability to burn calories more efficiently, and help you maintain your healthy body weight.