Cardio Day (treadmill):
-3min walking (warm up)
-25min HIIT
45sec inclined sprint (incline 10-15)
60sec inclined walk
60-90sec rest
-3min walking (cool down)
TIP OF THE DAY: Fat loss vs. weight loss. Ever realized there is a difference?! The Metabolic Effect posted an amazing article on the difference. In short, the difference between losing weight & losing fat dictate your body composition! It’s not just about being “small” – there are two types of “small” looks: small, tight, and lean, or small, saggy, and loose. Continue reading to see what you can do to make sure you’re losing fat not just weight!
“Fat Loss Insight: Weight Loss & Fat Loss are not the same
You can be burning calories and losing weight, but those calories and
that weight may or may not be fat. The standard quantity over quality
approach has been shown to result in muscle loss of between 20 and 50%.
Taking the weight loss approach and losing muscle may make you smaller,
but it won’t change your shape. If you are a large pear, you will
simply become a smaller, and mushier, pear.
Not to mention 66%
percent of individuals taking the weight loss approach not only regain
the weight, but end up fatter as a result. That which seemed to work in
the short run, made things worse in the long run.
Taking a fat
loss approach means doing what you can to maintain muscle at all cost.
It is a quality over quantity approach that seeks to control hunger,
energy and cravings so that willpower is not the determining factor in
success or failure.
And, the fat loss approach leads to shape change and a tighter more toned body.
Here are few hints to turn weight loss into fat loss:
– Trade in starchy and fatty foods for more foods rich in protein,
fiber and water. These control hunger energy and cravings (HEC)
– Don’t rely solely on cardio and realize weight training is mandatory
in a fat loss lifestyle. Without it maintaining muscle is virtually
impossible.
– Manage your stress through rest-based living.
More leisure walks, more physical affection, more hot baths, more sleep
and less late night TV.”
Thank you for sharing the difference between fat Loss and weight loss with us!!! This has always been my problem. Every time I want to loose weight I go crazy with cardio but don't really touch the weights. Mostly bc I don't know what to do with them and I was always able to loose the weight but never felt toned. I'm so happy I found you!! started doing your workouts Wednesday and I'm feeling great!! I hope I can finally get the body of my dreams!!! You are truly an inspiration. I had a question about the workouts. So lets say you are doing 4 sets for each exercise. Do you do one set of an exercise and move to the next one? Or do you finish all the sets for one exercise and then move to the next? Thanks!!
Good question – if it's a circuit move from one exercise to the next & repeat. For regular workouts, complete all 4 sets of the exercise before moving onto the next.
Hey Lauren,
I'm really having a hard time with losing the fat from my midsection, Especially my back fat/love handle.. I really want a toned back by June. Do you have any suggestions ?
YES. There are not particular exercises you can do to target this; that is a myth known as spot reduction (ie: doing crunches wont cause you to lose stomach fat) because the body stores/burns fat where it wants to. Still, what I recommend is keeping up with a combination of both cardio & weight training workouts AND diet. Diet (5-6 small meals evenly spaced throughout the day, high in lean protein) will help keep that metabolism high & burning fat!