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Fat Loss Secrets

The start of a New Year is the perfect time to reflect on the past year and to recommit to self-improvement in the upcoming year.

Many of us will make new resolutions to lose weight and to adopt a healthier lifestyle.  I have a few simple secrets that can help you meet these goals!

Keep reading for my Top 7 Fat Loss Tips…some of them may surprise you!


Make Hydration A Habit

  • Dehydration can leave you feeling physically and mentally wiped out. Not only is water essential for proper digestion and nutrient absorption, but it’s a fat-burning necessity. When it comes to leaning out, more water is definitely better.
  • Water flushes out your system, keeps you feeling full longer, and ensures that you don’t suffer from a dehydration-related reduction in performance.
  • Water can help to suppress your appetite.  Often times when we think we’re hungry, we are actually thirsty!  Try drinking a glass of water before you reach for that extra snack.
  • Try to consume 16 ounces of water before each meal to help reduce food consumption.


Shorten Your Rest Periods!

  • Time your rest periods between exercises to make sure they’re not too long, and be careful not to get distracted by other people in the gym
  • While it might be easy to feel wiped after pressing out a few heavy reps, make sure to keep your rest between sets to a minimum.


Be Smart About Cardio

  • High-intensity interval training (HIIT) can be far more advantageous than steady-state cardio. It revs up your metabolism and elevates your body’s ability to burn fat long after the workout ends
  • High-intensity cardio sessions usually last no more than 20 minutes, they give you the chance to get your workout done quickly, providing maximum benefit with minimal time commitment
  • Less time spent running it out also means your body is less likely to tap into muscle for fuel, increasing the likelihood that you’ll preserve your gains.


Eat Whole Foods!

  • By eating foods in their natural state—and not from a prepackaged box with a slapped-on nutrition label—you’ll automatically start to cut processed foods from your diet and take a step in a healthier direction.
  • Processed foods can cause blood glucose levels to soar and increase your risk of fat gain.
  • Whole foods, on the other hand, contain one ingredient and are nutrient-dense and fuel your body properly.
  • High Fiber Foods? Green Vegetables, leafy greens, beans, oats and brown rice help maintain blood sugar and supply a steady supply of energy.


Increase Protein Intake

  • Be sure to add a lean source of protein to every meal you eat to help build fat-burning muscle.
  • Protein will help you maintain muscle mass while dieting, keep you feeling full for the long haul, and even help you burn additional calories because of its high thermic effect.
  • For great sources of protein, consider chicken, beef, fish, eggs, and a quality protein powder.


Get Serious About Sleep

  • To maximize your results, make a concerted effort to get at least eight hours of sleep per night.
  • If your body doesn’t get enough sleep or rest, it won’t recover properly.
  • Lack of sleep also increases hunger and food cravings.
  • Sleeping Tips- Keep the room cool, dim lights, turn off electronics will result in you falling asleep faster and getting better recovery.

Take off days

  • Everyone has off days where they’re too busy or simply lack the desire to make it to the gym.
  • Days off help our minds and body’s recover so we are able to enjoy maximum results from each workout.
  • Banish that all-or-nothing mindset.


For questions or more information about what we do at Prepare For Performance, please visit www.prepareforperformance.comor email us at jsisman@prepareforperformance.com

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