Body Types and Fat Loss–Part I

Body Types and Fat Loss Part 1

Wow! What a response we received as a result of our last article, Fat Loss without Kardio”. We heard from a few naysayers who insisted that it is impossible to lose significant amounts of body fat without doing lots of cardio work. But, most people were relieved to know that weight loss doesn’t have to include long, boring sessions on the treadmill or stair-climber. Many people told us that they actually hate to do that kind of cardio work, and, that the results they are striving for are, to say the least, not evident.

For the people who have not read Fat Loss without Kardio please visit the link “Fat loss without Kardio” to get caught up. Just a quick note regarding this article: I stated that rhythmical cardio leads to an increase in the hormone cortisol, which research now links to an increase in abdominal fat. Remember, I am a strength coach who gets paid to train athletes to be faster and stronger, so rhythmical cardio would be detrimental to my athletes. For example, one of the professional football players who started at SST weighing 267 lbs and 21% body fat managed in only 8 WEEKS to weigh in at 276 lbs and had 11.3% body fat! Guess what, he did not do any KARDIO – just a proper strength training program and his my blueprint nutrition protocol.

I know what some of you are saying, “Yeah, that’s great for an athlete but what about the regular folks who want to lose 10 or 20 pounds?”

Well, ask the Fit and Lean women who participated in an 8-week class that consisted of a strength-training program with their Biosignature results in hand. Most of them lost 10 to 20lbs and some even lost 25 lbs of body fat! Now what woman wouldn’t want those results? Oh, did I neglect to state that they did NO KARDIO!

The best way to lose body fat is to increase growth hormone and testosterone. The method we like to use at SST is strength training with short rest period in between.

Just some quick notes on building muscle:

· Every additional pound of muscle burns roughly 50 calories extra per day.

· If one extra pound of muscle burns 50 calories a day X 365 days a year that adds up to 18,250 extra calories burnt per year, which would result in the loss of 5 pounds of body fat! And that’s just for one additional pound of muscle.

· Imagine if you gained 5 lbs of lean muscle in one year!! You could burn off 25 lbs of fat in one year!

· This does not take into account the huge caloric expenditure required to put on this muscle.

SST Adult Classes

Butts & Guts

For ladies and gents who desire a fitness program that gives you a firm buttock and a toned mid-section.

Fit & Lean

Helping ladies tackle weight gain and get in shape!

MaxFit

Men over 30? This program was created specifically for you!

10 Keys to “Getting Lean”

Hi, Steve Bodanis here from SST Hamilton. I thought I would get this info up just in time for your summer body planning.

10 Keys to getting lean in 2016!

  1. Lift weights – don’t sit on machines, do compound movements that recruit more muscles. Toning means increasing muscle and decreasing body-fat. 20 reps of 3lb Dumbbells doesn’t get you toned.
  2. Perform intervals 2x per week – My favorite is sprinting, but you can use bikes, treadmills, rowers. Ditch the slow cardio and get more results in less time. Also it’s not catabolic so it doesn’t breakdown your lean muscle.
  3. Set your protein intake – women generally get 1/2 or less their required protein intake daily. Start planning 5 meals a day with 20-30g protein at each meal.
  4. Carb Timing – Focus on getting healthy carbs after training sessions. Aim for a little more on hard training days and a little less on your off days.
  5. Good fats are your friends – you can get too much, but don’t avoid them. Adding nuts, seeds, avocado, olive/coconut oil, grass fed butter to your diet is healthy and necessary if you’re decreasing your daily carbs.
  6. Plan your meals ahead – spend 2 days a week preparing meals and having them packaged in the fridge ready to go.
  7. Don’t drink your calories – water with lemon or lime help to alkalize your body. Adding a cinnamon stick will help maintain healthy blood sugar levels.
  8. Get sleep – 7-8 uninterrupted hours a night is optimal. Go to bed at a regular time and try and wake up without an alarm (if possible). Turn off TV/electronics, make sure your room is pitch black and set the temperature properly. This will help reduce cortisol and helps with insulin sensitivity.
  9. Be mindful – when you eat try and chew 10-15 times for each bite. Also add mindful breathing techniques. This can also help reduce stress/cortisol which is the enemy of getting lean.D
  10. Don’t get neurotic – use your hands to measure foods instead of trying to calculate every calorie.

Palm of hand for protein

Fists for vegetables – 1-2 every meal

Cupped hand for carbs – depending on body type and meal 0-2 Thumb for fats – 1 if you’re having carbs at meal or 2 if you’re not.

If you cheat it’s ok, just aim to get back on track next meal. 85-90% compliance will get you good, sustainable gains.

10_keys-to getting-lean

Hopefully this helps you get the summer body you’re looking for. If you need more help contact your local SST location.