I assisted a friend of mine in a Shakeology Fat Zap group, in which I helped provide information regarding diet, nutrition, exercise, and injury-prevention. I compiled a list of my top tips for maximizing fat loss while maintaining muscle & preventing injury. Due to the positive response, I thought I should share it on my blog as well:
- Lift EFFECTIVELY! This means lifting ALL muscles with HEAVY weight consistently, until failure. This is #1 bc I feel very strong about this, and if done correctly, will ENTIRELY change your body for the better. Read more at my blog post here: http://favoritefitnessfinds.weebly.com/blog---new-posts/but-wont-lifting-weights-make-me-bulk-up-said-every-girl-that-irks-my-nerves
- Do HIIT cardio 3 days/week – to increase metabolism & burn more calories. Switch up your modes of exercise to keep it exciting. I recommend the Jacob’s ladder, Cybex Arc Trainer, Precor AMT, and the Indorow (pictured here: http://favoritefitnessfinds.weebly.com/suggested-items--accessories/archives/04-2014) ...I have more HIIT info here: http://favoritefitnessfinds.weebly.com/cardio---for-fat-loss.html
- Pick a macronutrient profile to suit your body type & goals, and then track both macros and calories. I recommend http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html for choosing your macros (scroll down to mid-page to find calculations), and I recommend the "My Fitness Pal" app for tracking (adjust your macros and calories under "goals" on the MFP app). Especially as you get leaner, 80% of your weight loss will be from diet, and EVERYTHING counts!
- Eat every ~3 hours to keep your metabolism going - You must feed the fire to make it burn! This will also keep your blood sugar levels stable and deter you from binge-eating.
- When you have a craving but are “out of calories”, drink tea/coffee with stevia, then brush your teeth. Have your spouse keep you accountable/on track – especially at night. Additionally, look at your progress pictures for motivation to stay strong (did I mention you should take progress pics in your swimsuit every week?)
- Go to the grocery store with a specific list so you are not tempted to buy junk food. I made a great list here: http://favoritefitnessfinds.weebly.com/food-finds
- In regards to injuries, never work THROUGH pain. Ice, NSAIDs, ~3 days of rest, and gentle pain-free stretching should do the trick for most *MILD* injuries. In general, numbness/tingling usually indicates nerve involvement, pinpointing 1 specific dull/achey spot in the tibia or femur could indicate a stress fracture, and inflammation/throbbing could be a strain (“pulled” muscle). If pain persists for more than 1 week (and you’ve tried what I’ve suggested above), definitely consult a PT or MD.
- Stretch before and after workouts consistently. If your IT band gets tight (which is VERY common), it often pulls on the patella (your kneecap), causing pain in the knee. Foam rolls are great for this!
- Make sure you take 1 (active) rest day per week. Even if you don’t physically feel tired, it gives your neuromuscular system a break. I enjoy doing hot yoga on my rest day, as it forces me to stretch and alleviates my stress.
- Supplement intense lifting or cardio workouts with BCAAs - this way, you won't burn through your muscle that you've worked so hard for. Supplement info is here: http://favoritefitnessfinds.weebly.com/supplements.html and here: http://favoritefitnessfinds.weebly.com/food-finds/favorite-pantry-fridge-finds.