How To Avoid Getting Sick, Tired And Fat While Traveling
Part 3: Are you interested in a #1 Fat Burning Workout that is also great for traveling and helps sculpt your body so that you can look and feel ‘slim, strong and sexy’?
What if I told you that it takes less than 20 minutes!
And that you can do it anywhere – even when traveling!
I want to start by differentiating this #1 Fat Burning Workout.
It’s for those that are ‘leptin sensitive’ and NOT ‘leptin resistant’.
What does being Leptin Sensitive mean?
Being leptin sensitive means your body is responding to leptin’s signaling (a hormone produced from your white fat cells).
Leptin’s primary role is to regulate energy metabolism.
In other words, how much food you need, for day-to-day activity.
Imagine having full control of that!
Leptin regulates how many calories you eat and burn and how much fat you carry on your body.
Are you leptin sensitive or leptin resistant?
Some of the signs that you’re Leptin Sensitive are:
- You’re either at your ideal weight or overweight by no more than 15 lbs.
- You’re able to sweat.
- You can go 5 hrs between meals without starving.
- In general, you have great deep sleep and wake-up refreshed.
- You can tell when you are hungry and when you are full.
- You do not have hypothyroidism, osteoporosis, or any autoimmune disease.
- Your inflammatory blood markers are within normal range: ie HSCRP, homocysteine
Are You Leptin Resistant? TAKE THIS QUIZ.
The #1 Fat Burning Workout?
Let’s start by outlining WHAT NOT TO DO:
PERFORMING CARDIO TO ‘BURN CALORIES’
Does this sound like you?
- You woke up feeling guilty from last night’s dessert (600 calories of pie), so you ‘gym it to burn it’.
- You calculate how long you need to jog or work on the stepper to burn it (the 600 calories).
While this sounds like simple math. It just plain doesn’t work.
There is one important variable that is not accounted for
…and that’s accumulative muscle loss.
To exercise long enough to burn 600 calories on a stair stepper or treadmill requires slow steady, low-intensity activity.
Steady-state activity doesn’t place a high demand on muscles. Which is why you can go for long periods of time.
In this scenario, you are using a small percentage of your weakest muscles (slow twitch), over and over again.
The result is a loss of muscle mass… BAD IDEA!
Doug McGuff, MD, in his popular book, Body by Science does a great job explaining how long-standing ‘cardio’ type exercise – can make you fat.
Here are the facts according to Doug McGuff:
A person who persists in steady state training cardio could, over the course of six months to a year, lose about 5 pounds of muscle tissue.
It takes a lot of calories to keep muscle, so you’ve essentially downgraded your ability to eat enough and be an efficient fat burner.
This is where some people run into the problem of eating less and less just to keep the weight off.
They’ve lost precious muscle! AHA!
Furthermore, you’ve accelerated fat storage due to the production of stress hormones.
This surge in stress hormones due to prolonged cardio, raises blood sugar (independent of food intake) leading to an insulin resistance scenario, making you fatter.
Not to mention the deleterious effects of high blood sugar reacting with your own tissues creating advanced glycation end products (AGEs).
AGEs produce potent free-radical activity that damages arterial walls and even causes damage to DNA.
If this goes on too long, your body begins to look and feel older.
This is NOT how to get slim, stong and sexy folks!
The truth is you cannot outrun a bad diet (or your dessert).
MORE MUSCLE – THE REAL KEY TO HEALTHY FAT LOSS
The key to shedding body fat is to work out in a manner that helps you return to your healthy metabolism, by regaining your muscle mass without creating excessive AGEs.
Putting just 5 pounds of ‘calorie-burning’ muscle on your body can really turn things around for you.
Personally, for me, this was a game changer.
From serious hormonal problems and osteoporosis in my 30s to balanced hormones and strong bones in my 50s.
HIIT was how I got there and you can too.
HIIT – THE #1 FAT BURNING WORKOUT
I’ll explain, in a bit, how to perform HIIT – high-intensity interval training – the right way, but first, I’d like to give you a few major benefits of HIIT
HIIT your Mitochondria – One of the keys to getting and staying ‘slim and sexy’ is healthy mitochondrial function. HIIT supports your mitochondria (the little power stations in your cells) in ways above and beyond increased size and number.
According to Ben Greenfield, in his book, Beyond Training, ‘Your mitochondria contain oxidative enzymes such as citrate synthase, malate dehydrogenase, and succinate dehydrogenase. These oxidative enzymes lead to an improved metabolic function of your skeletal muscle…..conveniently causing you to oxidize more fat during exercise.
So with HIIT you become a metabolically efficient, fat burning machine in far less time than you could doing long aerobic session’.
Another bonus is, as your body is repairing from your HIIT workout, the calories that you do eat are used for repair and recovery instead of storage of fat.
HIIT Your Skeletal Muscle – Performing regular HIIT sessions, primes the body to become more receptive to insulin signaling. Just as anything you do consistently to the body, the body adapts. When it comes to skeletal muscle, muscular fat oxidation becomes enhanced with improved glucose tolerance.
Keeping your blood sugar stable.
Yet another way HIIT can get you fat burning, slim and sexy!
How to do HIIT the Right Way!
The #1 rule to do HIIT the right way is to make sure you are fully recovered before you engage in your next HIIT session.
Be sure to limit intense exercise sessions to last no more than 20 minutes. Remember, the last thing we want to do is invoke a ‘stress’ response putting you into fat storage mode.
HIIT – HOW TO DO IT
It’s pretty simple, just go for all-out bursts of exercise, followed by short periods of complete rest. Do this for no more than 20 min. Warm-up and cool down times are added to your workouts so, in total, you should be done in 45 min.
I recommend HIIT 2–3 times a week.
This can be done in 3 ways (mix and match):
- With weights. A routine using 6-8 max reps ideally using whole body exercise instead of isolated individual body parts.
- Calisthenics (as push-ups and jumping jacks) to develop strength and flexibility that are done without special equipment. 10 push-ups followed by 30-second rest. Do as many rounds as you can.
- Sprinting, cycling, or rowing. 5-10 seconds all-out sprint, followed by 20 seconds rest. Repeat 3-4 times.
For effective HIIT routines I would check these two out:
- The Big Five Workout as described by Doug McGuff in Body by Science. I recommend alternating a super slow workout with a higher frequency one.
- Anything by Craig Ballantyne, CTT, M.Sc creator of Turbulence Training.
So there you have it, my #1 Fat Burning Workout. You can easily do this while traveling too!
One more thing, for those that want to take a systematic approach to getting Slim, Strong and Sexy, I have a 6-week group coaching webinar series coming up Fall 2017.
Course outline and details coming soon! How can you tell I’m excited!!!!!
Please share this with anyone struggling to drop the body fat, performing endless hours of cardio, and getting to know where in their health.
Questions, comments or feedback about any of this info? Please leave them below.
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