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5 QUICK TIPS to BURN FAT

Every state in the UNITED STATES OF AMERICA has at least over 20% of their adult population considered obese... where are we going and what did we do wrong? Regardless of that stat, make sure you do not fall in to that category!

Let's keep it simple, here are 5 Fat Burning Tips that you can easily include in your daily life to help you BURN FAT!


Eat Protein...

A big mistake people make is skipping out on this powerhouse macronutrient. If you are serious about burning fat, then you need to be serious about lean mass (i.e. muscle). If you eat low levels of protein it is going to be hard for you to burn fat, simply put.


You should be eating at least 1 gram of protein per pound of bodyweight... and this is at a minimum! I actually recommend that you eat more than that. For example, if you weigh 125lbs than you should eat 125 grams of protein per day.


Resistance / HIIT Training...

This style of intense training is more effective in producing fat loss, particularly after the fact. Resistance or High Intensity Interval Training (HIIT) burns glycogen during the workout, typically, but then results in elevated fat oxidation (fat burning) following the workout. Inherently, you burn fat longer than just during the workout...


I do not recommend HIIT training all the time, but 2-3 times per week is good. Resistance training, lifting weights, should be done 5 days per week.


Eat More Fat!!!

Unfortunately this is a hard tip for people to do because they have been lied to for so long about fat... healthy fat is a great thing to have in your diet. I always like to look at hormones as fat, meaning healthy fats mean healthy hormones; reduced fat means reduced hormones... This might be stating things more simple than they are but you get the idea. Here are the fats you to use:

  • Grass fed butter

  • Tallow (do grass fed pasture raised animal fat)

  • Extra-Virgin Olive Oil

  • Coconut Oil

  • Avocado Oil


Drink Coffee... or Yerba Mate...

Drinking or ingesting caffeine prior to a workout will increase your adrenaline and epinephrine thus resulting in more fat burning. It increase fat mobilization and oxidation.


Yerba Mate increases a something called GLP-1 (Glucagon Like Peptide) in the body, which facilitates fat burning. The tea leaves have compounds that increase GLP-1 naturally. You can learn more about this by listening to Dr. Andrew Huberman's Podcast #21. Fast forward towards the end of the episode, around the 1:35:20 mark...


Get a Routine... become self-disciplined!

I could write a whole book on the importance of having a routine and being disciplined, but for the sake of keeping this simple, I will highlight a few tips to do so:

  1. Keep a Weekly To Do List... make sure you have this set up with specific items on it that allow you to check them off as they are completed.

  2. Create a Morning Routine... make sure this focuses on the person you want to become and the things you are trying to accomplish (your purpose).

  3. Schedule your Workouts... schedule workout times on your calendar and hold yourself to those times.

  4. Reduce Sugar Consumption... excessive sugar creates brain fog, less energy and changes you; by limiting or eliminating added sugar your will feel 10x better and more motivated.

  5. Find a Partner that can Tell You The Truth... having someone hold you accountable to a high standard is wildly helpful!

Incorporate these 5 Quick Tips in to your life and you will notice a drastic difference in Fat Loss. One thing to note, before I end this, is that I did not include calories anywhere??? Yes, calories in and calories out play a role but I do not think this is a great place to start. You should, instead, be focusing on lifestyle and training style changes to begin getting healthy and burning fat!



DEFINITION

The glucagon-like peptide-1 (GLP-1) is a multifaceted hormone with broad pharmacological potential. Among the numerous metabolic effects of GLP-1 are the glucose-dependent stimulation of insulin secretion, decrease of gastric emptying, inhibition of food intake, increase of natriuresis and diuresis, and modulation of rodent β-cell proliferation.

[Müller TD, Finan B, Bloom SR, D'Alessio D, Drucker DJ, Flatt PR, Fritsche A, Gribble F, Grill HJ, Habener JF, Holst JJ, Langhans W, Meier JJ, Nauck MA, Perez-Tilve D, Pocai A, Reimann F, Sandoval DA, Schwartz TW, Seeley RJ, Stemmer K, Tang-Christensen M, Woods SC, DiMarchi RD, Tschöp MH. Glucagon-like peptide 1 (GLP-1). Mol Metab. 2019 Dec;30:72-130. doi: 10.1016/j.molmet.2019.09.010. Epub 2019 Sep 30. PMID: 31767182; PMCID: PMC6812410.]


THANK YOU FOR READING!!


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