Day 16: Bring on the Weight

How did you do yesterday staying in your target heart rate? Was it easier or harder than you thought it would be?

Today we are going to talk about picking up those weights the next time you are at the gym. Why? Well you see lifting weights builds muscle and muscle not only takes up less space than fat, it also burns more calories per pound. So if you are looking to speed up your metabolism, building muscle is a great way to do it!

Now for you ladies, I don't want you to think that your going to get big and bulky, because your not! You are going to see more definition in your body, maybe a few abs, but its going to look sexy I promise.

So today remember your target heart rate, lift some weights, and take in liquid protein within 30 minutes post workout and get your sexy back!

You can do this!

Day 15: Work Out Smarter, Not Harder

How did you do with your protein yesterday? Did you get in within in 30 minutes of completing your workout?

Are you one of those cardio all out people? Do you run for as fast and as long as you can? Sweat pouring, blood pumping, exhausted when your done? If you aren't training for a race there is an easier way. You see to burn fat you need to be in your target heart rate zone (which is usually achieved at a mild pace and incline.) When you get out of this zone you are burning sugar/ the meal you last consumed. For most of us we want to burn of our fat you last meal hasn't been stored in your body yet so stick to the mild, fat burning workout instead of the all out marathon.

To find you target heart rate:
220 - your age then multiply by .7 for your low number
220-your age then multiply by .8 for your high number

This is the range at which your body is burning fat. Try using a treadmill or elliptical with a built in heart rate monitor or if you have one like a watch or band wear it during your workout and see how long you are in the fat burning zone.

Workout smarter not harder!

You can do this!

Day 9: Fats

How did you do yesterday with your protein? Today we are going to focus on fats. Typically you should base your macro-nutrients off 40/30/30  plan. Meaning, that, of the calories you eat 40% should be carbohydrates and 30% each should be fats and protein. You can use the estimator here to determine those numbers just adjust the percentages at the bottom of the screen.

Here is the thing with fats, I know you're thinking but I need to cut fat or go low fat to lose weight. This isn't true, we need fats for our brain to function properly. The key is getting good fats, instead of bad ones. Why? Good fats eat bad fats. See I told you you wanted to eat that fat ;)


The Bad Fats
Avoid and limit these

• Saturated fat comes mainly from animal sources of food, it raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels.
• Trans fat occurs naturally in some foods, especially foods from animals, but most are made during food processing through partial hydrogenation of unsaturated fats. This process creates fats that are easier to cook with and less likely to spoil than are naturally occurring oils. These trans fats are called industrial or synthetic trans fats. Research studies show that synthetic trans fat can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol.

The Good Fats
Incorporate these daily to get your fat goal

• Monounsaturated fat is found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.
• Polyunsaturated fat is found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats  improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s, found in some types of fatty fish, appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels

Courtesy of the Mayo Clinic.

Visit this website to see an example of good and bad fat food sources.

You can do this!