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Hey friend, so I'm aware, as of late, I've been heavy into personal development, productivity, and business development for newbie entrepreneurs.
However, I want you to know I have not left my fitness folks behind. Which is why I'm doing a special series of fitness blogs.
I'm calling it, The 5 Days of Fitness. (I love alliterations, don't you?)
So, for the next few posts I'll be answering some of my most commonly asked weight loss questions, while sharing some of the most incredible transformation stories of my fitness and nutrition coaching clients (check out my girl Bethany's bad ass before and afters at the bottom of this post!).
Day 1: Fast Weight Loss
If you've followed me for any length of time, you know I will never promote a quick fix or extreme weight loss plan that's going to leave you back at square one when you inevitably fall off the wagon.
But just because there's no such thing as a 'quick fix', doesn't mean there aren't ways of being more efficient with your weight loss plan.
Here are my 3 best tips:
Generally I prefer teaching you how to simply eat clean and watch your portions for a slow and steady weight loss. But if you're hoping to slim down as fast as you can without destroying your metabolism, it's going to come down to the numbers.
You want to create a big enough calorie deficit that you're dropping those inches, but not so big that your body freaks out and starts rebelling against your weight loss attempts.
How do you know the right number to aim for? This is the easiest calculation I can give you:
To maintain weight: 15 x your body weight (in pounds)
To lose more than 20 pounds: 10 x your body weight (in pounds)
To lose less than 20 pounds: 12 x your body weight (in pounds)
Again, I prefer working 1:1 with clients to customize their training plan. But if you want to know the best rule of thumb for training to burn fat quickly, here it is.
2 sessions/week of HIIT.
HIIT stands for high intensity interval training. A good example would be sprinting for 30 seconds, walking for a minute, and repeating this cycle for 15-20 minutes.
The best part about HIIT is you can burn just as many calories in about half the time as a steady state cardio session.
2 sessions/week of total body strength training.
You do want to lift some weight in order to build some lean muscle. The more muscle you have, the more of a fat burning machine you are, even at rest.
2 sessions/week of light cardio or active rest.
Listen to your body to decide whether you're up for cardio or if you need more active rest like yoga or pilates.
If your energy, sleep, and mood are doing well, you should be good to get those cardio sessions in.
However, if you're exhausted, struggling to get a good night's rest, and are finding yourself in a fowl mood without cause, it's a good sign your body needs more recovery.
1 full rest day.
To all my hard core workout junkies out there who think more = better, I'm sorry but the science just doesn't back it up. Workouts are a stressor to your body - a good stressor - but a stressor nonetheless.
And in order for your body to benefit from that good stress, you have to give it a chance to completely recover.
Otherwise you run the risk of adrenal fatigue, burn out, heightened cortisol, lack of blood sugar control, injury, and more, which all work against your weight loss goals.
I know this one is a bummer, believe me... but honestly this is one of the worst things you can consume if your goal is fast weight loss.
It's empty calories.
It lowers your inhibitions making you more likely to indulge in unhealthy choices.
It dehydrates you which makes you retain water.
It spikes your blood sugar which raises insulin (a fat storage hormone).
It's a hinderance to sleep which is essential for weight loss.
And it signals your body to store food as fat while it prioritizes processing out the neurotoxin that is alcohol.
Have I convinced you?
If I have and you want some strategies to help you stop drinking without getting crap from your social circle, click here.
Ok those are my top 3 tips for fast weight loss without going on any extreme diets or fitness plans. Have a question? Don't hesitate to comment below!
This is Bethany. She came to me with a mindset I see from a lot of novice weight loss clients. She struggled with serious self doubt, believing that even if she put in the work, her body simply wouldn't change.
But what set Bethany apart, is even with this belief, she invested in my online 3 month transformation program, and gave it her aaaaaall.
I mean I rarely see her level of determination and grit. Every workout, every nutrition task, every mindset task, she committed to it like her life depended on it. Even when she didn't believe, even when she doubted, she stuck to the plan.
And that level of consistency and drive led to her hitting her goal weight (and losing 5 inches in her hips alone) at MONTH 2!! A whole month earlier than intended. Which meant for an entire month, we had to keep her maintaining because further weight loss would cause problems with her dress fittings!!
This is what Bethany has to say about her experience:
"I never thought I could feel as strong as I do. I feel sexy and confident from all angles! I have also eliminated all of my excuses; I am in control of my health and have many tools up my sleeve now... Kat has truly found the secret to getting your body the results you never thought possible. I have lost 5 INCHES in my hips alone, which is EXACTLY where I told Kat I wanted to lose. YOU WILL GET RESULTS, you just got to be ready to put in the work! The only person stopping you is you."
I hope you enjoyed day 1 of The 5 Days of Fitness!
See you in the next post when we talk about weight loss beyond 40!