The Difference Between Sprinting, Running And Jogging

Sprinting, running and jogging are vigorous-intensity exercises. The difference lies in speed while they all use the same muscle groups.

Sprinting, running and jogging offer a wide range of health benefits. (1) Every cardiovascular activity can help you lose weight, improve your cardiac health and increase your mood.(2)

Whats The Difference Between Sprinting, Running and Jogging ?

Sprinting

Sprinting involves running a rate for a short distance as quickly as possible. Usually, most sprinters train by running for stretches of 100-to 200 meters. These athletes have like a bodybuilder’s chiselled, highly muscular physics. Sprinting is an anaerobic activity that involves short, intense exercise bursts followed by periods of rest.

Running

Running is a type of cardiovascular exercise performed to be considered aerobic for at least 10 minutes, using oxygen mainly to fuel your muscle cells. Although there is no speed determined to classify a run, you typically run at a pace that makes you breathe heavier and break a sweat. Popular running races include the 5k, 10k, half marathon and full marathon during the competition.

Jogging

Jogging is an aerobic activity of low intensity and long duration. This is a steady-state exercise, which means that throughout the use the rate of intensity remains the same. Joggers put less stress on their bodies and can exercise compared to sprinters for more extended periods. Harvard Medical School notes that a 5 mph 185-pound jogger can burn up to 355 calories in 30 minutes, doing a calorie-burning exercise that can help shed fat.

Sprinting Vs Running Vs Jogging: Which is better?

If you’re struggling to choose between the three, consider your goal first (losing weight, muscle development, stress reduction, etc.) before making your choice.

Burns Fat

Sprinting Burns More Fat

Sprinting is a form of anaerobic exercise as a high-intensity exercise, meaning that the body does not depend on oxygen to fuel your workout, but on the fat in your muscles and the glycogen stored — a type of glucose that your body stores as an energy reserve. Therefore, during and even after an anaerobic exercise, more calories are efficiently burned in the muscles, which leads directly to weight loss. It also helps to improve athletes ‘ endurance and fitness. (3)

In fact, with sprint interval training (SIT), you can burn as many as 200 calories in as little as 2.5 minutes, where you perform a short high-intensity running session and then recover with easy exercises for a more extended period.

On the other hand, jogging and running is an aerobic exercise and relies on oxygen to fuel your workout without extracting the body’s extra energy. You’re burning fewer calories, of course.

And Burns It Faster

With less training time compared to running and jogging, sprinting helps you lose fat at a faster rate. Studies say that people who engage in anaerobic high-intensity interval programs— including a high-intensity exercise followed by a low-intensity exercise — can lose more fat in 20 minutes (three days a week) than those who choose 40 minutes of aerobic exercise a day. (4)

If you don’t have time to lose kilos or inches, high-intensity sprinting, and more specifically, sprint interval training (SIT) will be your best bet instead of jogging.

Aids Muscle Growth

It doesn’t mean muscle loss when we say weight loss. In fact, high-intensity workouts such as sprinting help you build lean muscle mass (fatless) and develop powerful muscles.

A study found that people who participated in regular aerobic exercise showed little or no muscle mass gain, while people who exercised hard resistance over months showed significant muscle mass gain. An anaerobic exercise such as sprinting also causes your body to release more growth hormone, which is essential for fat burning, tissue restoration and muscle building. (5)

Another study found that the anabolic effect was much more pronounced in women than in men (6) great news if you are a woman because “tone-up” your lower body (tone-up is key word for reduced fat and more muscular definition) will significantly increase your sex appeal and sprinting will do just that for you.

The front thigh muscles (quadriceps), back thigh (hamstring), hips (glutes and iliopsoas) and calves undergo a continuous cycle of rapid contractions when you are sprinting. This places repeated stress on the tissues and causes trauma. This trauma, in turn, triggers the muscle-repair system of the body, which increases the muscles.

While you’re also jogging, these same muscles are involved, but the effect may not be as pronounced. Of course, other factors such as your age and sex also influence the amount of muscle development.

Destroy Stress

Sprinting Fights The Effects Of The Stress Hormone Better

Your body releases the hormone cortisol when you’re under stress. You could say that your body’s cortisol level is an indicator of your stress level. During or shortly after any exercise, especially during high-intensity exercises, your cortisol levels remain high. (7) This would indicate that, because it produces less cortisol, jogging is better than running and sprinting.

But while intensive training such as sprinting increases cortisol levels, it also increases hormone production such as growth hormone and testosterone that counteracts the adverse effects of cortisol, i.e. muscle breakdown and fat storage.(8 9 ) The reason is sprinting raises the testosterone/cortisol ratio, which means testosterone has a more pronounced body-building effect than cortisol’s muscle-wasting effect. (10)

And It Releases Happiness Hormones Faster

A high-intensity anaerobic exercise like sprinting causes your body to release endorphins often referred to as happiness hormones, which raise your mood and give you a sense of relaxation. Jogging also releases these, but producing this effect takes longer. (11 12) This is because the changes in blood hormone levels rely more on the exercise intensity than the entire length of the exercise. (13) You now know why doctors recommend running for anxious and depressed patients.

Improves Metabolism

Any correctly performed exercise would enhance your metabolism. The question is: how quickly? For even 3 minutes, a high-intensity workout works well on your metabolism. And such intense sessions every two days can reduce your risk of diabetes by increasing your body’s insulin sensitivity and faster blood clearing of glucose. (14) Also, sprint interval training even when your body is at rest increases fat burning and burns carbohydrates when the body is fasting. It even decreases the arteries ‘ blood pressure. (15) Sprinting is a clear winner in this regard.

Sprinting, running Or Jogging: Which Should You Choose?

Although you know sprinting is better than the three, sprinting is not recommended for everyone. Sprinting can result in further damage if you have an existing heart condition, high blood pressure, or breathing problems. In such cases, it is always safer to consult a healthcare professional before starting any exhausting activity like sprinting or jogging.

Although high-intensity sprints are now useful, they can increase your chances of osteoarthritis in the longer term (16) Or other harmful bone conditions, especially if you’re a woman, because your hormones make you susceptible to osteoporosis. The key is to get the right nutrition to prevent the depletion of your bone density.

Over three days a week, you shouldn’t sprint. This is a high-impact exercise, and a lot of strength must be sustained by your body. You need rest and time to repair your muscles. There is no such restriction on jogging, though. Every time, anywhere, you can break into a jog.

The easiest and most effective way to ensure that your workout plan is smart is to put it into the hands of a trusted Personal Trainer or In home Personal Trainer.

Call or email today to get started on an ingenious exercise plan that will transform your body in ways that you’ve only dreamed.

Intermittent Fasting For Weight loss

Weight loss is achieved in many different ways and intermittent fasting is a popular way to lose weight(1).

Intermittent fasting is a proven fat loss and weight loss tool (1, 2).

Studies show that intermittent fasting can be a potent weight loss tool. In a review study from 2014, it was revealed to cause weight loss of 3-8% over periods of 3-24 weeks (3)

Intermittent fasting involves regular short-term fasts.

Fasting for short periods helps people eat fewer calories, and also helps optimize some hormones related to weight control.

There are a few different fasting methods. Three of the more known ones are:

1. The 16/8 Method: This method involves eating during an 8-hour feeding window, such as from noon to 8 pm.

2. Eat-Stop-Eat: Do one or two 24-hour fasts each week, for example by not eating from dinner one day until dinner the next day.

A 4-7% decrease in abdominal fat has been seen in studies on alternate-day fasting and intermittent fasting (3).

Visceral fat may be helped by fasting according to studies. Visceral fat has been reduced by 4-7% over a period of 6 to 24 weeks following an intermittent fasting way of eating in a massive review of studies (4, 3).

3. The 5:2 Diet: Only eat 500-600 calories on two days of the week, but eat the other five days ordinarily.

Consuming about 600 calories per day a for a couple of days per week, followed by a regular amount of calories is a beneficial way to promote fat loss. Eating like this is a form of intermittent fasting.

This approach results in the loss of fat by activating the energy-sensing molecule AMPK, by consuming only 600 calories per day (5)

Make sure not to compensate by eating a lot more during the non-fasting periods. These methods will reduce calorie intake helping you lose belly fat and weight (3, 4).

Intermittent Fasting Helps You To Lose Weight By Reducing Calories

Reduction in calories consumed is the primary reason that intermittent fasting is successful for weight loss. Unless you overeat during an eating period, fewer calories will be consumed.

According to a review study, intermittent fasting was shown to be able to lead to weight loss. In this review, intermittent fasting over a period of 3-24 weeks was found to reduce body weight by 3-8%.

Intermittent fasting resulted in a rate of weight loss of about 0.55 pounds (0.25 kg) per week but alternate day fasting resulted in 1.65 pounds (0.75 kg) per week (3).

Their waist circumference was reduced by 4-7%, showing that belly fat got burned.

Fasting has far more benefits than just weight loss. It has several benefits for metabolic health and may expand lifespan and prevent chronic disease (6, 7).

Fasting makes it easy to restrict calories without consciously trying to eat less. Many studies show that it can help you lose belly fat and weight.

How intermitten Fasting Affects Muscle

There is also another study showing that intermittent fasting causes less muscle loss than the more standard method of continuous calorie restriction (8).

Intermittent fasting can improve muscle growth.

This is because intermittent fasting reduces caloric consumption for a brief time, which dramatically decreases intramuscular fat stores (9 ).

The decrease of fat within muscle tissue has been shown to enhance the muscle cell’s response to the muscle-building hormone insulin , which drastically increases muscle protein synthesis, supporting more significant muscle growth (10, 11).

Intermittent fasting promotes fat loss and muscle growth.

How Intermittent Fasting Affects Your Hormones

Here are some of the things that happen to your hormones when you fast:(4)

When we eat are insulin levels elevate.but when we fast are insulin decreases. Lower insulin levels facilitate the body to burn fat (12).

During a fast Human growth hormone (HGH) has been shown to increase as much as 5-fold (13, 14).

Growth hormone is aids in fat loss and muscle gain (15, 16, 17).

Norepinephrine (noradrenaline) is sent by the nervous system to the fat cells. The body fat is then broken down into fatty acids which can be burned for energy (18, 19).

Studies have shown that Fasting for 48 hours enhances metabolism by 3.6-14% (20, 19). but anything longer can inhibit metabolism (21).

Short-term fasting leads to numerous changes in the body that enhance fat burning.

This includes increased growth hormone, enhanced epinephrine signalling, reduced

insulin and a small boost in metabolism.

What Changes Occur In Our Body When We Fast

Numerous changes begin to happen in out body when we fast.

These are some changes that occur in your body when you fast:

• Human Growth Hormone (HGH): The levels of growth hormone increase dramatically, increasing as much as 5-fold. This has benefits for muscle gain and fat loss. (13, 14, 16 , 15)

• Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible. Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3-6% and fasting insulin levels by 20-31%. This should protect against type 2 diabetes (5, 3)

• Cellular repair: When fasted, your cells start the cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells. (22, 23).

• Gene expression: The genes related to longevity and protection against disease begin to change. (24, 25)/

.• Increased metabolism: With these changes in hormones, short-term fasting may increase your metabolic rate by 3.6-14% (20, 19)

• Weight loss: As mentioned above, intermittent fasting can help you lose weight and belly fat, without having to restrict calories consciously. (3, 1).

• Inflammation: Some research show decreases in markers of inflammation, a key driver of many chronic diseases. (26, 27, 28).

• Heart health: There may be a reduction of LDL cholesterol, insulin resistance, inflammatory markers, blood sugar and blood triglycerides. Which are all risk factors for heart disease. (3, 29, 30, 31).

• Cancer: intermittent fasting may help prevent cancer in animals. (32, 33, 34, 35).

• Brain health: A brain hormone called BDNF increases, and may contribute to the growth of new nerve cells. It may also defend against Alzheimer’s disease. (35, 36, 37, 38).

• Anti-aging: Studies have shown that fasted rats live as much as 36-83% longer. (39, 40)

If you’re ready to begin your body transformation, then feel free to reach out to me. Email or call to get started today.

How To Lose Weight Fast

Most people workout because they want to lose weight and the faster, the better.

In this article, you’re going to learn how to lose weight fast, but also how to preserves your muscle in the process.

It’s a little easier than you might think. There are just nine steps:

Create a calorie deficit.

Reduce Carbs

Eat a high-protein diet.

Intermittent Fasting

Train Fasted

High-Intensity Interval Training to burn fat faster.

Do a lot of heavy compound weightlifting.

Get enough sleep

Drink water

Let’s go over each.

1. REDUCE CALORIES

Studies show that the only way to lose weight and a serious amount of fat is to eat fewer calories (less energy) than you burn (1)

Now, the more massive the calorie deficit, the faster you will lose weight, but if you make it too large (by eating too little), you’re going to lose muscle as well (2).

Reducing your calories by 20 to 25% seems to be a safe amount.

Research shows that this will allow you to lose fat quickly without losing muscle (3).

To figure out how many calories you should eat, you can use the Katch McArdle formula to determine your basal metabolic rate (BMR) and then multiply it based on your activity level to figure out your total daily energy expenditure (TDEE).

Now, that you have a number, you’re going to eat 20% LESS than that number every day. Calculate this by multiplying your TDEE by .8.

Using the Katch McArdle formula, my TDEE is about 2,800 calories per day.

2800 * .8 = 2,240, which is about 2,200.

Okay then, you now know how much calories you should per day.

2. LOWER YOUR CARBS

Studies on low-carb diets show that they can cause weight loss and improve health.

In fact, one extensive review of 13 studies found that people who ate 50 grams of carbs per day or less lost more weight than those following traditional weight loss diets (4).

Lowering your carbohydrate intake makes your body get rid of stored carbs, which bind water.

The body can only store about 300–500 grams of carbs and this carbohydrate is known as glycogen. Stored glycogen does hold around three times that weight in water (5, 6).

Following a low-carb diet for 7 to 10 days will reduce the amount of subcutaneous water in your body, which makes you look leaner and lose weight(7, 8).

It’s possible to lose 10 pounds or more in the first week of eating this way. The weight loss will be from body fat and water.

Cut the carbs, and you will be less hungry and eat fewer calories. Studies show that low-carb diets lower your appetite and that helps to make you eat fewer calories which helps you lose weight (9).

In studies where low-fat and low-fat carb diets are compared, the low-carb groups usually win (10, 11).

Low-carb diets also have other benefits as well. They’ve been shown to lower blood sugar, triglycerides and blood pressure. They raise HDL (the good) and improve the pattern of LDL (the bad) cholesterol (12, 13, 14, 15).

Low-carb diets cause more weight loss than the calorie-restricted, low-fat diets. Low carb diets have also been shown to improve health (16, 17, 18).

Many studies show that low-carb diets are efficient at helping weight loss and improving health.

3.. HIGH PROTEIN

Protein boosts metabolic rate more than either carbs or fat.

This has to do with the increase in metabolism that occurs due to the digestion of food or the thermic effect of food (TEF) . There is a 20–30% boost in calories burned with Protein digestion, which is more than double than with fat or carbs (19).

In a study, they had healthy young women eat 30% or 15% of their calories from protein on two separate days. The result, metabolic rates double after meals on the higher-protein day (20).

Protein at around 25-30% of calories has been shown to boost metabolism by up to 80 to 100 calories per day, compared to lower protein diets (21, 22, 23).

Second, protein stimulates the production of hormones, which help reduce appetite and help prevent overeating (24, 25).

Furthermore, maintaining a high protein intake can help protect against a drop in metabolic rate by preserving muscle, which is typical with weight loss (26, 27, 28).

Increasing protein intake can help boost metabolism, reduce hunger and prevent muscle mass loss.

Eating Protein Reduces Appetite

In a study eating 25% of calories from protein reduced the desire for late-night snacking by half, increased feelings of fullness, and reduced thoughts about food by 60% (29).

In another study, women who ate 30% of their calories from protein consumed 441 fewer calories per day. In 12 weeks they lost 11 pounds in 12 weeks, just by increasing their protein consumption (30).

A protein intake of around 30% of calories seems to be optimal for weight loss. It boosts the metabolic rate and causes a spontaneous reduction in calorie intake.

4. Intermittent Fasting

Weight loss is achieved in many different ways.

Intermittent fasting is a popular way to lose weight(31).

Intermittent fasting involves regular short-term fasts.

Fasting for short periods helps people eat fewer calories, and also helps optimize some hormones related to weight control.

There are a few different intermittent fasting methods. Three of the more known ones are:

1. The 16/8 Method: This method involves eating during an 8-hour feeding window, such as from noon to 8 pm.

2. Eat-Stop-Eat: Do one or two 24-hour fasts each week, for example by not eating from dinner one day until dinner the next day.

3. The 5:2 Diet: Only eat 500-600 calories on two days of the week, but eat the other five days ordinarily.

Make sure not to compensate by eating a lot more during the non-fasting periods. These methods will reduce calorie intake helping you lose belly fat and lose weight (32, 33).

How Intermittent Fasting Affects Your Hormones

Here are some of the things that happen to your hormones when you fast:

When we eat are insulin levels elevate.but when we fast are insulin decreases. Lower insulin levels facilitate the body to burn fat (34).

During a fast Human growth hormone (HGH) has been shown to increase as much as 5-fold (35, 36). Growth hormone is aids in fat loss and muscle gain (37, 38, 39).

Norepinephrine (noradrenaline) is sent by the nervous system to the fat cells. The body fat is then broken down into fatty acids which can be burned for energy (40, 41).

Studies have shown that Fasting for 48 hours enhances metabolism by 3.6-14% (42, 43). but anything longer can inhibit metabolism (44).

Short-term fasting leads to numerous changes in the body that enhance fat burning. This includes increased growth hormone, enhanced epinephrine signalling, reduced insulin and a small boost in metabolism.

Intermittent Fasting Helps You To Lose Weight By Reducing Calories

Reduction in calories consumed is the primary reason that intermittent fasting is successful for weight loss. Unless you overeat during an eating period, fewer calories will be consumed.

According to a review study, intermittent fasting was shown to be able to lead to weight loss. In this review, intermittent fasting over a period of 3-24 weeks was found to reduce body weight by 3-8%.

Intermittent fasting resulted in a rate of weight loss of about 0.55 pounds (0.25 kg) per week but alternate day fasting resulted in 1.65 pounds (0.75 kg) per week (45).

Their waist circumference was reduced by 4-7%, showing that belly fat got burned.

Intermittent fasting has far more benefits than just weight loss. It has several benefits for metabolic health and may expand lifespan and prevent chronic disease (46, 47).

Intermittent fasting makes it easy to restrict calories without consciously trying to eat less. Many studies show that it can help you lose belly fat and lose weight.

5. TRAIN FASTED

Once you start to eat, your pancreas produces insulin and releases it into your blood.

When in a fed state and your insulin are elevated no fat burning takes place. Instead, your body will use the glucose in blood and store what is not used for energy. What and how much you eat can affect how long this state last for (48, 49).

Having a pre-workout meal that elevates insulin levels will cause fewer fat cells to be broken (lipolysis) down during that workout. This has been shown correct with both untrained and trained individuals. Lipolysis is not the only thing required for fat loss. Fat oxidation (burning) is the process when the cells use the fatty acids (50, 51).

Lipolysis and fat oxidation go hand in hand. Studies show that the total amount of fatty acids available regulates fat oxidation rates (52).

Studies have also shown that consuming carbohydrates before rest or exercise reduces fat oxidation (53, 54, 55, 56).

6. HIGH-INTENSITY INTERVAL TRAINING

High-intensity interval training (HIIT) is performing repetitions of a series of high-intensity exercise bouts followed by rest periods. Its been shown to be a time-efficient way to exercise (57, 58).

Typically, a HIIT workout will range from 10 to 30 minutes in duration.

HIIT delivers benefits comparable to twice as much moderate-intensity exercise despite working out for a shorter period (59, 60).

Regardless of what exercise you perform, high-intensity intervals should involve short periods of intense exercise that cause an increase in heart rate (61).

HIIT Burns Calories Fast

You can burn calories quickly using HIIT (62, 63).

One study compared the calories burned during 30 minutes each of HIIT, weight training, running and biking.

The researchers found that HIIT burned 25–30% more calories than the other forms of exercise (64).

This is because HIIT allows you to spend less time exercising and burn about the same amount of calories.

HIIT may help you burn more calories or burn the same amount of calories in a shorter amount of time than traditional exercise.

HIIT Burns Fat

Studies show that you can lose fat with HIIT.

One study looked at 424 obese and overweight adults and 13 experiments

The study showed that both traditional moderate-intensity exercise and HIIT could reduce waist circumference and body fat (65).

Another study found that performing 20 minutes of HIIT three times per week lost 4.4 pounds (2 kgs), of body fat in 12 weeks without changing their diets (66).There was also a 17% reduction in visceral fat.

Numerous other studies also indicate that HIIT can reduce body fat even with the short time commitment (67, 68, 69).

For obese and overweight people, HIIT is an effective method for fat loss (70, 71).

High-intensity intervals can reduce unhealthy visceral fat and produce a similar fat loss to traditional aerobic exercise, even with less time commitment.

HIIT Provides Health Benefits

HIIT has indicated that it provides the benefits of longer-duration exercise in a much shorter amount of time — but it doesn’t stop there, it may also offer some unique health benefits (72).

A significant amount of research demonstrates that it can reduce blood pressure and heart rate and in obese and overweight people (73).

One study found that HIIT on a stationary bike for eight weeks decreased blood pressure as much as traditional continuous endurance training in adults with high blood pressure (74).

Some research is revealing that HIIT may even reduce blood pressure more than moderate-intensity exercise (75).

However, it doesn’t seem to change blood pressure in individuals with normal-weight individuals and normal blood pressure (76).

Reduced heart rate and blood pressure can be achieved with HIIT , primarily in obese or overweight individuals with high blood pressure.

HIIT Reduces Blood Sugar

Programs including HIIT lasting less than 12 weeks can reduce blood sugar(77, 78).

A summary of 50 different studies found that HIIT reduces blood sugar and improved insulin resistance more than traditional continuous exercise (79).

The effectiveness HIIT has been demonstrated with people who have type 2 diabetes regarding improved blood sugar (80).

High-intensity interval training may be beneficial for those needing to lower blood sugar and insulin resistance. These improvements have been seen in both diabetic and healthy individuals.

7. LIFT WEIGHTS

weight-training workouts don’t usually burn as many calories as cardio, but it has other benefits (81).

For instance, weight training is more effective at building muscle than cardio, and the more muscle you have, the more calories you burn at rest (82).

One study measured subjects resting metabolisms during 24 weeks of weight training.

In women, weight training led to a 4% increase in resting metabolism. The effects in men were more significant, with an increase of almost 9% (83).

Research has shown that weight training has more calorie burning benefits. Another benefit is that in the hours following a weight training session you burn more calories, in comparison to a cardio workout (84, 85, 86).

There have even been reports of resting metabolism staying increased for up to 38 hours after weight training (87).

This means that the calorie-burning benefits continue long after exercise.

Weight training improves your metabolism over time. Also, weight training is more effective than cardio at increasing the calories burned after a workout.

Resistance Training Helps You Lose Weight

Weight loss with weight lifting is similar to that of regular aerobic exercise. It also has an added benefit of maintaining strength and muscle mass (88, 89).

Full-body weight lifting decreases your body’s carb stores and water weight, which can cause fast weight loss (90, 91).

Lifting weights can also protect your metabolism and hormone levels, which often decline during dieting (92, 93).

Weightlifting boosts the retention of muscle mass, which is a significant contributor to how many calories you burn during rest and activity. Weightlifting might just be the most effective type of exercise for weight loss (94, 95).

For example, in a study for 12 weeks, obese women who lifted weights for 20 minutes a day and followed a low-calorie diet loss on average 13 pounds (5.9 kg) and 2 inches (5 cm) from their waistlines (96).

Exercising, especially strength training, can help prevent a metabolic drop that occurs during weight loss.

8. SLEEP

Inadequate sleep has, again and again, has been linked to a greater body mass index (BMI) and weight gain (97).

Changes in weight have been shown in people when they get less seven hours of sleep a night. In fact, a review found that short sleep duration increased the chances of obesity by 89% in children and 55% in adults (98).

Another study followed nurses for 16 years. Once the study was completed, the nurses who slept less than 5 hours per night were 15% more likely to be obese than those who got at least 7 hours of sleep (99).

Sleep deprivation studies have shown an increase in weight as well.

One such study showed allowing just fives hours per night for five nights led to an average weight gain of about 1.8 (.82kg) (100).

Lack of sleep causes weight gain, and weight gain contributes to poor sleep. It’s a terrible cycle (101).

Studies have found that poor sleep correlated with a higher likelihood of obesity and weight gain in both adults and children.

Studies have shown that being sleep deprived increases appetite (102, 103).Furthermore, the hormone cortisol level rises when you haven’t got enough sleep. Cortisol is a hormone that is related to stress, and it may also boost appetite (104).

Lack of sleep can increase appetite, possibly due to its effect on hormones that signal fullness and hunger.

Poor sleep leads to more calorie consumption.

A study found that subjects ate an average of 559 more calories when they were allowed to sleep only four hours, compared to when they were allowed eight (105).

Another study on lack of sleep showed that the extra calories are eaten after dinner as snacks (106).

Reduced sleep can increase your calorie intake by increasing portion sizes, late-night snacking and the time available to eat.

Research shows that sleep deprivation may lower your resting metabolic rate (RMR) (107).

Resting metabolic rate is the number of calories your body burns at rest.

In one study, 15 men were kept awake for 24 hours. Afterward, their RMR was 5% lower than after a normal night’s rest, and their metabolic rate after eating was 20% lower (108).

Muscle burns more calories than fat at rest, and poor sleep can cause muscle loss, which decreases resting metabolic rates.

One study put ten overweight adults on a moderate calorie diet for 14-days. Subjects were allowed to sleep either 5.5 or 8.5 hours per night.

Weight loss was achieved by both groups but the people who slept for 5.5 hours lost most of their weight from and less from fat (109).

RMR could be lowered by 100 calories per day by a loss of 20 pounds (10-kg) of muscle (110).

Poor sleep may lower your resting metabolic rate (RMR), although findings are mixed. This could be because poor sleep may cause muscle loss.

Insulin Resistance

Poor sleep can cause cells to become insulin resistant (111, 112).

In a study, the ability to lower blood sugar decreased by 40% in six nights when men were allowed only 4 hours of sleep per night (113).

It looks as though poor sleep can cause insulin resistance.

Poor sleep for a few days can cause insulin resistance that is a precursor to both type 2 diabetes and weight gain.

9. DRINK WATER

The average water consumption of the majority of the studies below was 0.5 litre (17oz).

Drinking water increases the number of calories you burn, which is recognized as resting energy expenditure (114).

For 60 minutes a 24–30% increase in resting energy expenditure has been seen within ten minutes of drinking water in adults (115, 116).

Another study showed similar results. The resting metabolic rate of obese and overweight children increased by 25% after drinking cold water (117).

A study found that in a 12 month period, drinking over 1 litre (34 oz) of water resulted in an additional 2 kg (4.4 lbs) of weight loss in overweight women (118).

These two studies showed that drinking 0.5 liters (17 oz) of water results in an extra 23 calories burned. Over a year, that sums up to 2 kg (4.4 lbs) of fat or roughly 17,000 calories.

Numerous studies have shown that overweight individuals have a reduction in weight, waist circumference, body fat and body mass index when drinking 1-1.5 liters (34–50 oz) of water daily over a couple of weeks (119, 120, 121).

Drinking 0.5 liters (17 oz) of water may increase the number of calories burned for at least an hour. Studies show that this can lead to weight loss.

Drink Water Before Every Meal

Drinking water before a meal can reduce appetite, especially with middle-aged and older adults.

Studies have shown an increase in weigt loss by 4.4 lbs (2kg) over a 12-week period by drinking water before every meal. Middle-aged obese and overweight individuals lost 44% more weight by drinking water before each meal compared to a group that did not (123, 122).

Further studies have gone on to show a 13% reduction of calories consumed at breakfast by drinking water before eating (124).

Drinking water before meals may reduce appetite in older and middle-aged individuals. This reduces calorie intake, leading to weight loss.

Drinking Water Lowers Calorie Consumption

Observational studies have shown that people who drink mostly water have up to a 9% (or 200 calories) lower calorie intake, on average (125, 126).

Children should be encouraged to drink water as it has shown to be able to help prevent them from becoming obese or overweight (127, 128).

This was further shown in a study when 17 schools installed water fountains and taught 2nd and 3rd graders about water consumption.

The result, a 31% reduction in the risk of obesity after one school year (129).

Increasing water intake may lead to decreased calorie intake and reduce the risk of long-term weight gain and obesity, especially in children.

Many health authorities recommend drinking eight, 8-oz glasses of water (about 2 liters) per day.

If you are serious about attaining a life-altering body transformation then feel free to reach out to me for assistance. I am here to provide you with everything you need to lose the weight, burn the fat and transform your body once and for all!

How To Burn Fat And Get Toned

Losing fat and getting lean is all about time. It’s going to take time to get you where you want to go, but you need to make sure that you get a few things right.

With that in mind, I’ve written these tips to help you achieve your goal.

1.High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is performing repetitions of a series of high-intensity exercise bouts followed by rest periods, builds fitness and decreases fat faster than extended training.

Training explosively on a treadmill, stationary bike, rowing machine or elliptical trainer will build endurance.

While it is uncomfortable, you can increase endurance, power and strength in only a fraction of the time it takes to do a traditional aerobics workout.

Scientific studies show that HIIT builds endurance, maximal oxygen consumption, increases muscle glycogen and enhances mitochondrial capacity (The powerhouses of the cell are the mitochondria). (Nutrition Action Health Letter, December 2012).

A Canadian study found that six sessions of high-intensity interval training on a stationary bike increased muscle glycogen by 20 percent, muscle oxidative capacity by almost 50 percent and cycling endurance capacity by 100 percent.

The subjects made this fantastic progress by performing four to seven repetitions of high-intensity exercise on a stationary bike and exercising only 15 minutes in two weeks.

Other studies showed the value of high-intensity training for building aerobic capacity and endurance and losing fat. (Strength and Conditioning Journal, 35(5): 41-42, 2013)

Researchers from Newcastle University in the United Kingdom found that high-intensity interval training (HIIT) decreased liver fat, total body fat and improved liver enzyme levels in middle-aged patients. It also increased aerobic capacity. HIIT improves physical fitness rapidly and enhances metabolic health. (Clinical Science (London), published online August 11, 2015

A simple method is to do 4 to 8 sets of explosive exercises on a stationary bike, treadmill, rowing machine or elliptical trainer for 30 seconds at 90 to 100 percent of maximum effort. Rest three to four minutes between sets so that you are fully recovered.

High-Intensity Interval Training improves fitness quickly, change body composition, promotes fat loss and reduces liver fat.

2. Train Fasted

People who perform recreational-level aerobic training burn about 10 to 15 calories per minute. Calories burned remain elevated after exercise— depending on duration and intensity. Japanese researchers found that 24-hour fat burning is more significant following exercise on an empty stomach than exercising after a meal.

Research subjects exercised for 60 minutes at 50 percent of maximum effort, either after or before a meal. Digestive status did not affect 24-hour caloric expenditure. Burn more fat exercising on an empty stomach. (Metabolism, published online January 11, 2013)

Aerobic exercise helps to burn fat and Diet helps to achieve the maximum fat loss. For example, consuming carbohydrates before and during exercise1 makes carbohydrates the primary fuel source while suppressing the burning of fat.

While increased ingestion of fat2 stimulates energy production by fat burning at the same time suppressing carbohydrate usage. Nonetheless, the consumption of high-fat foods will restore the fat consumed during exercise, reducing the loss of body fat.

Exercising in a fasted state prevents the fat burned from being restored as body fat.

A study 3 showed that endurance training in the fasted state over six weeks for one hour at 70 percent maximum capacity led to intramuscular fat breakdown (muscle fat) in both fast and slow-twitch muscle fibres.

This finding shows that exercise in a fasted state causes the muscle cells to burn fat for fuel.4

As a result, if exercise is combined with fasting to optimize the burning of body fat and following meals are low in calories and fat, a negative fat balance will occur, promoting lower body fat.5

Working out fasted increasing fat burning for 24 hours and prevents the fat burned from being restored as body fat.

3. LIMIT NON-NUTRITIVE SWEETENERS

Non-nutritive sweeteners don’t contain any calories. Diet drinks have been around since the early 1960s, yet obesity has consistently increased since then.

An interesting study on mice from Oita University in Japan showed that consuming sugar-sweetened water increased blood sugar levels in the animals while drinking water containing nonnutritive sweeteners triggered reduced blood sugar levels.

However, animals consuming the non-nutritive sweeteners gained body fat and increased leptin and triglyceride levels.

These animals also experienced decreases in uncoupling proteins in brown fat, which decreased metabolic rate and promoted fat deposition.

This study provided some insight into the reason that chronic consumption of diet sodas encourages weight gain. (Metabolism Clinical and Experimental, 63: 69-78, 2014)

Non-nutritive sweeteners reduce metabolism and promote weight and fat gain.

4. AEROBIC EXERCISE

Aerobic exercise can enhance muscle protein synthesis, particularly in older adults with increases in abdominal fat— according to a study of adults with organ and abdominal fat.

Researchers examined the effects of low-calorie diets and low-calorie diets plus aerobics on body composition.

Both groups lost weight and inches, but the diet plus aerobics group was able to maintain muscle mass.

People trying to lose weight should exercise and cut calories. The exercise will keep muscle mass that will help prevent weight regain. (Obesity Facts, 7: 26-35, 2014)

AEROBICS IMPROVE BLOOD FATS

Elevated blood levels of cholesterol, low-density lipoproteins (LDL) and triglycerides, and decreased levels of high-density lipoproteins, increase the risk of heart attack and promote poor metabolic health.

A review of the literature led by Larry Durstine from the University of South Carolina concluded that aerobic exercise improves the blood fat profile by decreasing total cholesterol, the cholesterol HDL ratio and triglycerides, and increasing HDL and the LDL and HDL particle sizes.

Exercise also helps improve related metabolic factors such as blood pressure and body composition. (Current Sports Medicine Reports, 13: 253-259, 2014)

Aerobics and calorie reduction lower blood fats and improve muscle protein synthesis.

5. INTERMITTENT FASTING

Consuming about 600 calories per day for a couple of days per week, followed by a regular amount of calories is a beneficial way to promote fat loss. Eating like this is a form of intermittent fasting.

This approach results in the loss of fat by activating the energy-sensing molecule AMPK, by consuming only 600 calories per day.6 Another benefit of intermittent fasting is improved muscle growth.

This is because intermittent fasting reduces caloric consumption for a brief time, which dramatically decreases intramuscular fat stores.7

The decrease of fat within muscle tissue has been shown to enhance the muscle cell’s response to the muscle-building hormone insulin8, which drastically increases muscle protein synthesis, supporting more significant muscle growth.9

Intermittent fasting promotes fat loss and muscle growth.

6. VITAMIN D

Vitamin D is produced naturally in a reaction involving sunlight. Vitamin D can is also consumed in the diet by eating fatty fish, mushrooms and supplements.

Vitamin D supplements combined with 12 weeks of weight training improved body composition and increased power output in overweight young adults— according to a study led by Andres Carrillo from Purdue University.

Researchers supplemented 4,000 international units of vitamin D per day. They found improvements in peak power output and waist-to-hip ratio, but no effects on calorie intake, blood sugar regulation, lean mass, fat mass or muscle strength.

Up to 75 percent of people in the United States are vitamin D deficient, which increases the risk of colds and flu, heart disease, diabetes, cancer and low bone density. Vitamin D levels are dropping because people have reduced sun exposure to prevent skin cancer. (Clinical Nutrition, 32: 375-381, 2013)

Studies have shown low levels of vitamin D are linked to poor bone health, muscle weakness, deficiencies in reproductive hormones, low aerobic capacity and increased body mass index (the proportion of weight to height).

A Korean study showed that vitamin D triggered fat calorie loss in fat cells exposed to vitamin D. Vitamin D also affected genes that affect fat cell formation, fat breakdown and fat use as energy. The vitamin reduced C-reactive protein which is a marker of inflammation.

The only health claims allowed by government agencies for vitamin D are reducing the risk of osteoporosis, preventing inflammation and promoting normal muscle function. (Nutrition, 32: 702-708, 2016)

Vitamin D burns fat and increases fat loss.

7. HIGH PROTEIN

Consuming a high-protein diet containing 1.6 grams of protein per kilogram of body weight (0.72 grams per pound) helps maintain muscle mass during weight loss.

Researchers from the U.S. Army Research Institute of Environmental Medicine in Natick, Massachusetts compared lean mass and fat loss during weight loss and weight maintenance.

The people consuming the recommended protein intake of 0.8 grams per kilogram of bodyweight (RDA), two times RDA (1.6 grams per kilogram) and three times RDA (2.4 grams per kilogram). Consuming 2.4 grams per kilogram of bodyweight was no more effective than 1.6 grams.

Increase your protein intake when trying to lose weight or maintain lost weight. (The FASEB Journal, published online June 5, 2013)

Another study found that high protein intake (3.4 grams per kilogram of body weight per day) plus a periodized weight training program for eight weeks showed more significant decreases in body weight, percent fat and fat mass than a group consuming 2.3 grams of protein per kilogram of body weight.

There were no differences in fat-free mass. Previous studies showed overfeeding protein without weight training did not alter body composition.

The researchers concluded that intensely training athletes would benefit from protein intakes higher than two grams of protein per kilogram of body weight per day. (Journal International Society Sports Nutrition, 13: 3, 2016)

Caloric restriction, high-intensity weight training and intervals, and high-protein diets caused substantial changes in body composition in only four weeks— according to study.

Participants reduced calories by 40 percent and consumed either 2.4 grams of protein (HP, high protein) or 1.2 grams of protein (LP, low protein) per kilogram of body weight per day. The intense exercise was performed by both groups for six days per week.

The low protein group lost eight pounds of fat and gained 0.2 pounds of lean mass in four weeks compared to 11 pounds and 2.5 of lean mass in the high protein group.

The study showed that high-intensity exercise plus caloric restriction triggers significant changes in strength and body composition and that the changes are most notable during a high-protein diet. (American Journal of Clinical Nutrition, published online January 27, 2016)

A high protein diet changes body composition by speeding fat loss and preserving muscle when losing weight.

8. SLEEP

The Hitachi Health Study in Japan found that sleep-deprived people had higher body mass index, waist circumference, and surface fat than people who slept seven to nine hours per night.

They used CT scans to precisely measure abdominal fat and fat around the organs. Age, physical activity, smoking, drinking or health status did not influence the relationship.

They concluded that short sleep duration was linked to total body fat, abdominal fat, and surface fat in Japanese men.

Many studies related inadequate sleep to obesity, but scientists aren’t sure why. (International Journal of Obesity, 37: 129-134, 2013)

Lack of sleep has been linked to reduced blood sugar regulation according to researchers from Charles University in Prague. Inadequate sleep increases the risk of premature death from all causes and cardiovascular disease.

Sleep interruptions increase the risk of type two diabetes and metabolic syndrome, which are a collection of symptoms that include abdominal fat deposition, high blood pressure, insulin resistance and abnormal blood fats.

Sleep interruptions interfere with signalling pathways that control blood sugar.

See your doctor if you have problems sleeping or if you snore. It could save your life. (Diabetology & Metabolic Syndrome, 7:25, 2015)

Lack of sleep increase can increase abdominal fat and the risk of type 2 diabetes.

9. Lift Weights

Resistance training stimulates the muscle cell to incorporate new muscle proteins, leading to gains in muscle. Consequently, resistance training translates into significant increases in daily calories burned because muscle tissue is metabolically active and increases in muscle mass tend to increase the energy.

In fact, an increase in muscle mass of two pounds boosts calories burned by approximately 20 calories per day. (American Journal of Human Biology. 2011;23(3):333-338.)

Now, while this amount may not seem like very much, it can have a signifi cant impact over time, especially if you keep lifting weights and putting on more muscle.

For instance, let’s say you can add 10 pounds of muscle after hitting the weights hard for a few years. Well, that increase in muscle mass would translate into an additional 100 calories burned per day, which is equivalent to roughly 36,000 calories consumed per year.

Since a pound of fat is equal to about 3,600 calories, the expenditure of an additional 36,000 calories per year is approximately equivalent to 10 pounds of body fat that you won’t accumulate.

Many studies that show the tremendous impact that weightlifting and muscle growth can have on fat loss.

For example, a study showed the enormous potential that high-intensity resistance training could have on weight management by having a group of young, overweight adults engage in three lifting sessions per week. Each session involved one set of three to six repetitions using nine different exercises with weights that were in the high-intensity range of 85 to 90 percent of the one-repetition maximum.

All subjects increased total-body strength by approximately 50 percent while showing impressive increases in muscle mass of around 2.7 percent.

Also, the subjects experienced a significant increase in their overall metabolic rate, increasing 24-hour energy expenditure.

Interestingly, this study also looked at the ratio of carbon dioxide exhaled and oxygen consumed, also known as the respiratory quotient, by each test subject.

The result was pretty impressive because it showed that resistance training lowered the respiratory quotient, which indicates that the body increased the use of fat as an energy source.

Seeing that muscle is the primary target organ for burning fat, this result makes complete sense, as resistance training increased the amount of muscle, resulting in higher utilization of fat for energy.

Altogether, the increased energy expenditure and preference of fat for energy seen in this study offer compelling evidence that high-intensity resistance training is a beneficial way to minimize body fat. (Medicine and science in sports and exercise. 2009;41(5):1122-1129.)

Resistance exercise not only trims down body fat, but it may also keep the fat off after losing it.

Body fat is kept off because after losing weight, the body tends to reduce energy expenditure, burning fewer calories because you have a smaller amount of muscle mass, which burns a lot of calories because it is very active metabolically. Of course, this is where resistance training and its ability to increase muscle mass can have a considerable impact on maintaining weight loss as it can reverse, or prevent, the loss of muscle tissue and therefore preserve regular energy expenditure rates.

According to a study recently published resistance exercise can stop unwanted pounds from reaccumulating.

In this study, when subjects lost approximately 15 percent of their body weight, resistance training efficiently prevented the fat gain while subjects that did not train regained more than 70 percent of their fat loss. (Obesity (Silver Spring, Md). 2010;18(4):690-695.)

Also, a second study found that subjects who trained with weights were able to maintain a large percentage of the fat they lost for the entire two-year period of the study.(American Journal of Clinical Nutrition. 86. 566-572. 10.1093/ajcn/86.3.566.)

Lifting weight speeds metabolism which results in burning more calories, fat loss and keeping the fat off once lost.

So there you have it, 9 tips that will take your results up a notch and help you burn fat.

If you haven’t joined one of my programs yet, now is a great time to start. Together we will get you focused on your goals with my results-driven method.

Call or email today to set up your first workout.

Does Fasted Training Help With Fat Loss

Should we perform fasted training?

A study from the American Journal of Physiology – Endocrinology and Metabolism makes an argument for not eating. At least for overweight men. (1).

The researchers say that fasted training results in higher fat burning rates than exercising after eating.

What Happens When We Eat?

Once you start to eat, your pancreas produces insulin and releases it into your blood.

When in a fed state and your insulin are elevated no fat burning takes place. Instead, your body will use the glucose in blood and store what is not used for energy. What and how much you eat can affect how long this state last for (2, 3).

But, as the nutrients are eaten are absorbed, insulin levels decline, and the body senses that its post-meal energy is running out. It then shifts toward burning fat stores to meet its energy needs.

Exercising in this fasted state increases fat loss, with weightlifting being useful in this regard. Fasting for longer than 6 hours has been shown to further increase your body’s ability to burn fat, so early-morning fasted training is a great option. (4, 5, 6).

A study showed that endurance training in the fasted state over six weeks for one hour at 70 percent maximum capacity led to intramuscular fat breakdown (muscle fat) in both fast and slow- twitch muscle fibers (7).

This finding shows that exercise in a fasted state causes the muscle cells to burn fat for fuel (8).

Why Eating Before A Workout Can Effect Fat Loss

Having a pre-workout meal that elevates insulin levels will cause fewer fat cells to be broken (lipolysis) down during that workout. This has been shown correct with both untrained and trained individuals. Lipolysis is not the only thing required for fat loss.

Fat oxidation (burning) is the process when the cells use the fatty acids (9, 10).

Consuming carbohydrate before and during exercise makes carbohydrate the primary fuel source while suppressing the burning of fat. While increased ingestion of fat stimulates energy production by fat burning at the same time suppressing carbohydrate usage. Nonetheless, the consumption of high-fat foods will restore the fat consumed during exercise, reducing the loss of body fat (11, 12).

Exercising in a fasted state prevents the fat burned from being restored as body fat.

Lipolysis and fat oxidation go hand in hand. Studies show that the total amount of fatty acids available regulates fat oxidation rates (13).

Studies have also shown that consuming carbohydrates before rest or exercise reduces fat oxidation (14, 15, 16, 17).

If exercise is combined with fasting to optimize the burning of body fat and following meals are low in calories and fat, a negative fat balance will occur, promoting lower body fat (18).

Working out fasted increasing fat burning for 24 hours and prevents the fat burned from being restored as body fat.

If you’re ready to begin your body transformation, then feel free to reach out to me. Email or call to get started today.

How To Burn Belly And Stubborn Fat

What Are Abdominal Muscles (Abs)?

The Abdominals primary function is to stabilize your core.

They also assist your breathing, allow movement, protect your internal organs and are in charge of postural support and balance.

The four main abdominal muscles:

• Rectus abdominis.

• Transverse abdominis.

• External oblique.

• Internal oblique.

Strong abdominal muscles have been shown to improve posture and balance back pain can be reduced and flexibility increased (1, 2, 3, 4).

Strong abs can help with back pain and abdominals stabilize the core.

There Are Two Types of Abdominal Fat

Excess abdominal fat, or belly fat, is associated with a higher risk of insulin resistance, type 2 diabetes and heart disease (5).

one of the leading causes of metabolic syndrome is Abdominal obesity (6, 7).

Subcutaneous Fat

Subcutaneous Fat Is stored under the skin, between the muscle and skin. It is the fat you can pinch.

Subcutaneous fat is not directly associated with metabolic risk. Despite increasing your BMI, it will not dramatically increase your risk of disease (8, 9).

Visceral Fat

Visceral fat Is also known as central obesity and Is found around internal organs within the abdominal cavity. It is the fat you cannot see.

It is linked to metabolic risk factors and diseases such as heart disease and type 2 diabetes (8, 9, 10).

Visceral fat is hormonally active tissue. It releases molecules and hormones that are associated with several diseases (11).

There are two types of abdominal fat — subcutaneous and visceral. Visceral fat releases hormones that have been linked to diseases.

Can Ab Exercises Burn Belly Fat?

Ab exercises are popular because people want to lose belly fat. Unfortunately, ab exercises have not been proven to be effective.

One study followed 24 people, 14 men and ten women. Ab exercises were performed five days a week for six weeks. This training alone was not enough to reduce subcutaneous belly fat (12).

Another study looked at the effects of a 27-day sit-up program. A total number 5004 sit-ups were done. The result, neither subcutaneous belly fat thickness nor adipose fat cell size decreased (13).

Spot reduction does not work for the abdominal area, and this applies to all areas of the body as well.

For example, one study asked 104 subjects (45 men, 59 women) to complete 12 weeks of supervised resistance training, exercising only their non-dominant arm.

Subcutaneous fat was measured before and after the program and found that both genders lost fat throughout their bodies, not just in their trained arms (14).

Numerous studies have had similar results (15, 16, 17, 18).

There have been studies that have shown otherwise. (19, 20).

However, the majority of the studies show that spot reduction does not work primarily with ab exercises alone on subcutaneous belly fat.

How to Lose Belly Fat Effectively

1. calorie deficit.

A study conducted by scientists at the University of Jyväskylä had lean (=< 10% body fat) track and field jumpers, and sprinters restrict calories for fat loss for four weeks.

All participants exercised on their regular schedule and followed a high-protein diet. One group of the athletes maintained 300 calorie deficit, and another group maintained a 750 calorie deficit.

After four weeks, the 300 calorie deficit group lost very little fat, and muscle and the 750 calorie deficit group lost an average of 4 pounds of fat and very little muscle(21).

When we eat, our body’s insulin level rise and small elevations in insulin before exercise suppress lipolysis during exercise and limits fat oxidation.

Research shows that exercising in a fasted state increases both lipolysis and fat oxidation rates (22, 23) .

Research shows that blood flow in the abdominal region is increased by 50% when you are in a fasted state, which helps you burn fat in this area (24).

2. HIIT

For example, this study found that people lost more fat doing 4 to 6 30-second sprints (with 4-minute rest periods) than 30 to 60 minutes of incline treadmill walking training three times per week for six weeks (25).

Research shows that HIIT…

• increases your metabolic rate for up to 24 hours (EPOC).

• improves insulin sensitivity.

• increases your muscles’ capacity to fatty acid oxidation {burn fat for energy},

• elevates growth hormone levels, which helps fat loss.

• increased catecholamine levels, which are responsible for fat release from both subcutaneous and intramuscular fat stores.

• also, decreases post-exercise appetite, which helps with fat loss and overeating (26)

3. Lift Weights

Your basal metabolic rate is increased for numerous days after each workout, and this type of training has been shown to burn more calories than exercises done with lighter weights (27, 28).

Lifting weights have been to reduce belly fat in studies with type 2 diabetes, prediabetes and fatty liver disease (29, 30).

In one study 139 obese teenagers showed that aerobic exercise and lifting weights were more effective in improving the visceral fat, than aerobic exercise alone (31).

4. Intermittent Fasting

Intermittent fasting is cycled between eating and fasting for a defined period.

A conventional method is fasting for 16 hours every day and eating in an 8-hour window. Another favourite way is fasting 24 hours once or twice a week.

A 4-7% decrease in abdominal fat has been seen in studies on alternate-day fasting and intermittent fasting (32).

Visceral fat may be helped by intermittent fasting according to studies. Visceral fat has been reduced by 4-7% over a period of 6 to 24 weeks following an intermittent fasting way of eating in a massive review of studies (33, 34).

5. Eat Plenty of Soluble Fiber

Soluble fiber helps you feel full, so you eat less, and that promotes weight loss. Your body may also absorb fewer calories from the food you eat (35, 36, 37).

A study of over 1100 adults found that belly fat decreased over a five year period by 3.7% for every 10-gram increase of soluble fiber intake (38).

6. Cut Back on Refined Carbs

Eating unprocessed starchy carbs instead refined carbs may reduce belly fat and improve metabolic health in some research (39, 40).

People whos Diet was high in whole grains had a 17% reduced chance to have excess abdominal fat compared to diets high in refined grains according to the Framingham Heart Study (41).

7. Do Aerobic Exercise (Cardio)

Visceral fat can be reduced with aerobic exercise even without dieting according to several studies (42, 43, 44, 45).

Moderate and high-intensity aerobic exercises had the most success with reducing visceral fat without dieting. These results were shown in a review of 15 studies comparing different exercises that visceral fat without dieting (46).

Performing aerobic exercise for 300 minutes per week has been shown to burn more fat than 150 minutes per week according to a study with postmenopausal women (47).

8. Get Plenty of Restful Sleep

Lack of sleep has been shown in studies to cause weight gain and belly fat (48, 49).

People who slept less than 5 hours per night over a 16-year study with over 68,000 women had a higher risk to gain weight than those we got more than 7 hours of sleep per night (50).

Visceral fat has been linked to sleep apnea, which is a condition when breathing stops randomly in the night (51).

Visceral fat may increase with lack sleep (52, 53, 54, 55).

9. Track Your Food Intake and Exercise

Tracking your food intake helps to monitor your calorie consumption. Using a food diary or app or online food tracker can make it easy. Improvement in weight loss has been seen with performing this task (56, 57).

10. Reduce Your Stress Levels

Stress can cause cortisol levels to increase, and cortisol has been shown to increase abdominal fat and appetite (58, 59).

Women with large waist usually produce more cortisol because of stress and higher cortisol contribute to more abdominal fat (60).

Visceral fat storage can be increased with excess cortisol (61, 62).

So hear you have it, 10 easy steps to reduce belly fat. Perform the simple actions laid out in this article and you will achieve that flat, lean and ripped abs you’ve always wanted.

Call or email today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to meeting your fitness goals.

Strength Training For Weight Loss

Strength Training, building and maintaining muscle is essential for all of us, especially as we get older.

Like most things the sooner we start, the better.

Most adults lose close to a half a pound of muscle per year after the age of 30, mainly because they aren’t as active as they were when they were younger according to the American Council on Exercise (1).

A loss of muscle at the same time that metabolism starts to slow down is the perfect scenario for weight gain and the health issues that it can bring with it.

According to a study from the Mayo Clinic, strength training not only helps with weight control, but also can build new bone and prevent bone loss (2).

Resistance Training Increases Metabolism

Your basal metabolic rate is increased for numerous days after each strength training workout, and this type of training has been shown to burn more calories than exercises done with lighter weights (3, 4).

Strength training have been to reduce belly fat in studies with type 2 diabetes, prediabetes and fatty liver disease (5, 6).

In one study 139 obese teenagers showed that aerobic exercise and strength training were more effective in improving the visceral fat, than aerobic exercise alone (7).

Strength training workouts don’t usually burn as many calories as cardio, but it has other benefits (8).

For instance, strength training is more effective at building muscle than cardio, and the more muscle you have, the more calories you burn at rest (9).

One study measured subjects resting metabolisms during 24 weeks of weight training.

In women, strength training led to a 4% increase in resting metabolism. The effects in men were more significant, with an increase of almost 9% (10).

Research has shown that strength training has more calorie burning benefits. Another benefit is that in the hours following a resistance training session you burn more calories, in comparison to a cardio workout (11, 12, 13).

There have even been reports of resting metabolism staying increased for up to 38 hours after strength training (14).

This means that the calorie-burning benefits continue long after exercise.

Strength training improves your metabolism over time. Also, strength training is more effective than cardio at increasing the calories burned after a workout.

Strength Training Helps You Lose Weight

Weight loss with resistance training is similar to that of regular aerobic exercise. It also has an added benefit of maintaining strength and muscle mass (15, 16).

Full-body resistance training decreases your body’s carb stores and water weight, which can cause fast weight loss (17, 18).

resistance training can also protect your metabolism and hormone levels, which often decline during dieting (19, 20).

resistance training boosts the retention of muscle mass, which is a significant contributor to how many calories you burn during rest and activity. Strength training might just be the most effective type of exercise for weight loss (21, 22).

For example, in a study for 12 weeks, obese women who performed weightlifting for 20 minutes a day and followed a low-calorie diet loss on average 13 pounds (5.9 kg) and 2 inches (5 cm) from their waistlines (23).

Exercising, especially resistance training, can help prevent a metabolic drop that occurs during weight loss.

Why Heavy Weightlifting is Best for Weight Loss

The key to preserving muscle and strength while losing weight is to perform heavy weightlifting. Weightlifting increase protein synthesis and muscle growth (24).

There are fat loss benefits to heavy weightlifting as well.

A study published by Greek sports scientists found that men that performed heavy weightlifting (80-85% of their one-rep max, or “1RM”) increased their metabolic rates over the following three days, burning hundreds of more calories than the men that performed lighter weightlifting (45-65% of their 1RM) (25).

Compound lifts like squats and deadlifts are the types of lifts that burn the most post-workout calories (26).

If you’re ready to begin your body transformation, then feel free to reach out to me. Email or call to get started today.

How Sleep Can Help You Lose Weight

When it comes to losing weight, the amount of sleep you get maybe just as important as your exercise and your diet.

How Lack Of Sleep Can Cause Weight Gain

Inadequate sleep has, again and again, has been linked to a greater body mass index (BMI) and weight gain (1).

Changes in weight have been shown in people when they get less seven hours of sleep a night. In fact, a review found that short sleep duration increased the chances of obesity by 89% in children and 55% in adults (2).

Another study with nurses found that over 16 years, the nurses who slept under 6 hours per night were 15% more likely to be overweight than those who slept at least seven hours a night. (3).

One study showed allowing just five hours per night for five nights led to an average weight gain of about 1.8 (.82kg) (4).

Lack of sleep causes weight gain, and weight gain contributes to poor sleep. It’s a terrible cycle (5).

Studies have found that poor sleep correlated with a higher likelihood of obesity and weight gain in both adults and children.

Sleep Deprivation Slows Metabolism

Research shows that sleep deprivation may lower your resting metabolic rate (RMR) (6).

Resting metabolic rate is the number of calories your body burns at rest.

In one study, 15 men were kept awake for 24 hours. Afterward, their RMR was 5% lower than after an average night’s rest, and their metabolic rate after eating was 20% lower. (6, 7).

Muscle burns more calories than fat at rest, and poor sleep can cause muscle loss, which decreases resting metabolic rates.

One study put ten overweight adults on a moderate calorie diet for 14-days. Subjects were allowed to sleep either 5.5 or 8.5 hours per night.

Weight loss was achieved by both groups but the people who slept for 5.5 hours lost most of their weight from muscle and less from fat (8).

RMR could be lowered by 100 calories per day by a loss of 20 pounds (10-kg) of muscle (9).

Poor sleep may lower your resting metabolic rate (RMR), although findings are mixed. This could be because poor sleep may cause muscle loss.

How Sleep Affects Appetite

Many studies have found that people who are sleep-deprived report having an increased appetite. (10, 11).

Also, the hormone cortisol increases when you do not get adequate sleep. Cortisol is a stress hormone that can increase appetite. (1).

Lack of sleep can increase appetite, possibly due to its effect on hormones that signal fullness and hunger.

Poor sleep leads to more calorie consumption.

Furthermore, research has found your affinity for foods that are high in calories, carbs and fat increases with lack of sleep (12, 13).

Furthermore, some studies on sleep deprivation have found that a significant portion of the excess calories consumed is snacks after dinner. (4).

A study of 12 men found that subjects ate an average of 559 more calories when they were allowed to sleep only four hours, compared to when they were allowed eight (14).

Another study on lack of sleep showed that the extra calories are eaten after dinner as snacks (15).

Reduced sleep can increase your calorie intake by increasing portion sizes, late-night snacking and the time available to eat.

Lack Of Sleep Can Cause Insulin Resistance

Sleep deprivation can cause cells to become insulin resistant. In one study, 11 men were allowed only four hours of sleep for six nights. After this, their bodies’ ability to lower blood sugar levels decreased by 40% (16, 17).

Poor sleep can cause cells to become insulin resistant (16, 17).

In a study, the ability to lower blood sugar decreased by 40% in six nights when men were allowed only 4 hours of sleep per night (17).

It looks as though poor sleep can cause insulin resistance.

Poor sleep for a few days can cause insulin resistance that is a precursor to both type 2 diabetes and weight gain.

So here you have it. Sleep is an essential factor when it comes to weight loss.

Don’t forget to exercise: the quickest way to reshape your body is with a combination of exercise and smart eating.

Please feel free to call or email me to get started on your body transformation. That’s what I’m here for!

Online Personal Trainer Benefits

The benefits of an online personal trainer have far more pros than cons. For example, the cost-effectiveness and real, trackable results, there aren’t many reasons why you shouldn’t give it a try. Here are a few more benefits, listed in detail.

Workout on your own time 

Working with a personal trainer in person can require you to work around their schedule. With online personal training, you can choose what time you want to workout. If you have a busy family or work schedule, you can select a time that fits your life. You now have more control over your fitness goals!

Save Money

One on one training can get pretty expensive, especially if train multiple times per week. Not everyone can afford a one-on-one training session, but online personal training costs far less. One month of online personal training can cost less than one hour of in-person training.

Communication 

With online personal training, you can message your trainer at any time. You can do it through a personal training app, or you can call email, text, and more. Training online keeps lines of communication open. You get constant attention from your trainer by them routinely checking in on you through the app. 

Motivation and Accountability 

Online personal training may require some self-motivation, your trainer is just a click away. An online trainer will check in on your progress and making sure that you are completing your workouts.  A little coaching and program tailored towards something specific can have a significant impact on motivation and results.

Seeing Results! 

With everything being online, it’s trackable.  Get a detailed track record of your previous workouts. You can check to see if you’ve ever lifted that much weight or if you’ve done that may reps. You will know if you set a new record. You can track your body fat and weight, and see your progression over time.

My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals. 

Call or email today and we’ll get you started on the program that’s best for you.

In Home Personal Training Benefits

Studies have shown the numerous benefits of exercise. In home personal training is a great way to start incorporating exercise into your life. Despite all the evidence, only one in five adults achieved the recommended physical activity set out by the Canadian Physical Activity Guidelines.

Why is that?

Well, the number one reason seems to be lack of time. Whether its work, family and personal time, there does not seem to be enough hours in the day. 

Well, I’ve got great news for you!

Working with an in home personal trainer may be the solution that you’ve been looking for.  

Numerous studies have shown the benefit of working with an in home personal trainer and here are our top reasons to hire a trainer.

Time Efficiency Is Provided With In home Personal Training

Say goodbye to having to schedule in the gym and travel time to and from the gym. In home personal training can also save you a lot of time by getting maximum results in minimum time with are FBX program.

Picture this, you waking up and heading downstairs for your workout with your trainer, and afterward heading back upstairs to shower and get ready for work.

Sounds great, doesn’t it?

With an in home personal trainer, it is much easier to make time for a workout.

In home Personal Training provides Privacy and comfort 

Let’s be honest.

If you don’t have your ideal body, it can be intimidating to work out in a public gym. It can feel like everyone is staring at you–especially the parts that jiggle when you move.

When you work out in the privacy and comfort of your own home, you get to control the temperature, type of music, the cleanliness, and you get to workout without an audience.

Convenience is provided with In home Personal Training

In home personal training can be convenient and benefit people with physical limitations, stay at home moms, older adults and people with injuries who have a tough time travelling to the gym. 

There’s No Need for equipment with In home Personal Training

In home personal training programs require little or no gear. If you have your fitness equipment, your trainer will incorporate it into your workouts. And if you don’t have any equipment don’t sweat it; your trainer will bring everything you need for a heightened metabolic workout.

You’ll learn how to double your results in half the time from anywhere: at home, outside, in a hotel room, in your office…You get the point.

In home Personal Training Provides Undivided Attention

Your in home personal trainer will give you full and focused attention, free of distractions and interruptions, which happens in gym facilities.

Receiving your trainer’s attention equates to greater communication which can lead to better cueing, form, and overall direction.

Why bother travelling to a gym when you can have your trainer come to your home and receive their undivided attention?

In home Personal Training provides Accountability 

Talking yourself out of going to the gym is easy. But when the in home personal trainer shows up at your door, there’s no more time for excuses.

Your scheduled appointments ensure that you’re on track towards your fitness goal, It’s hard to skip a workout when you know someone is coming to you.

In home Personal Training provides Motivation

Most of us push our self-harder when supervised.

Having an in home personal trainer can provide the encouragement, energy and motivation you need to break through plateaus.

A trainer can also help you set realistic goals, create a plan to accomplish them and celebrate the day you reach them.

If you have a fitness, weight loss or fat loss goal that you’d like to achieve, please feel free to reach out to me. I’m here to be your resource and your coach for all things fitness. 

Call or email today to get started on a fitness program that will get you to your goal quicker. 

You and I both know you have enough time for that!