There is no secret to losing weight. You have to be in a calorie deficit which means burn more calories than you take in. I know you’ve heard that before. This doesn’t necessarily mean cutting back to a severe low calorie diet. It just means choosing the lower calorie food options that are also high in nutrients and density. This includes foods are are whole and unprocessed. You’ll get the biggest return health wise eating these foods vs spending your calories on ’empty’ processed foods that have little to no nutritional value.
Talking food and calories is not the point of this post… today we’re talking about the ways that you BURN those calories! There are 6 main ways that your body burns calories to help you lose.
6 Ways to burn:
RMR is your resting metabolic rate – This is the energy your body uses just to LIVE. This accounts for the largest amount of calories burned at 60-75% of your total daily burn. The amount you burn is related to muscle. If you have more muscle, you have a higher RMR.
Weight training. Training with weights increases RMR calories burned as well as post workout calories burned. Weight training burns about 7-9 cal per min.
Cardio training. Doing cardio exercises is one of the best way to burn calories. Calories burned during cardio training varies due to your workout intensity, duration, and how often you train. Steady state cardio should be done for about 45 minutes at a moderate intensity, or 20-30 minutes at a higher intensity.
EPOC (Excess post-exercise oxygen consumption). This post workout calorie burn can last 12-24 hours after your workout. It’s also known as the “After Burn Effect”. Raising your exercise intensity raises your EPOC. HIIT workouts and strength training provide the highest EPOC.
Thermic Effect of Food (TEF) – This is the energy your body burns digesting food. It accounts for about 10% of energy burned. More lean protein in your diet can slightly increase TEF which is why a higher protein diet may promote more weight loss. More protein in your diet protect muscle and keeps you fuller longer. Replacing 1 serving of fats or carbs a day with protein can help.
Non Exercise Activity Thermogenesis (NEAT) – This is all of your activity outside of workouts. This includes standing, sitting, talking, sitting, working, gardening… all of your extra movements during the day. Move more through out the day, burn more.
So, now that you know the ways your body burns you can tweak each one to give you the max calorie burn possible!
Make sure you check out the FitCamps tab up top! February will be a special JumpStart Your Year FitCamp! Focusing on HIIT workouts to get that burn started!
Are you a resolutioner? I hate New Year’s resolutions. Something about making resolutions just makes it hard to stick to. They’re notorious for being fails. GOALS though…I love me some New Year’s goals! I love all goals actually. I also love Mondays, new months, fresh starts…what better fresh start is there than a New YEAR? While I’m on the goal setting high I wanted to go over some ways that you can stick with your New Year’s goals and make the best out of your 2017.
Sticking with New Year’s Goals:
WRITE THEM DOWN. This is so big. You can think all day about what you want to do but until you take pen to paper and write it down it doesn’t mean as much. Write your goals down. Use a planner, use post its, make a poster! Hang it up and show them off. Keep your goals somewhere where you will see them every day. Don’t lose them. Don’t forget them. Keep reminding yourself what you are working toward.
TELL PEOPLE! Take writing them down one step further and tell people your goals! Grab a buddy to keep you accountable. Joint the FitFriends community! Blog about your goals. Tell your friends and family. The more people that know, the more willing you’ll be to work for them.
BREAK THEM DOWN. Once you come up with your goals, break them down. Come up with smaller, short term goals that will ultimately help you reach the big ones.
START SMALL. Small changes a little at a time that you build on will make sticking with the goals more likely to happen. If you go big all at once it’s easy to get overwhelmed and give up. A lot of little changes add up to BIG change!
TRACK PROGRESS. Keeping track of your progress will help you stay motivated. Looking back at where you started and how far you’ve come will keep you in the game!
HAVE PATIENCE. Keep working. The changes will come if you work for them. It wont happen over night but it will happen. Don’t give up.
HAVE FUN! Find new and exciting ways to meet your New Year’s goals. The less it feels like work the more you’ll want to do it! Find something that makes you want to get up each morning and work for it.
It’s here! January FitCamp registrations are open! If you’re looking for an affordable challenge to kick start your new year that doesn’t include buying shakes or wraps, consider joining the Girl Meets Fitness January FitCamp.
When you join you’ll receive 4 weeks of workouts, nutritional guidance, recipes, online coaching, and access to a private Facebook accountability group. Sign up now because workouts start January 2nd! All you need to do these workouts is a set of dumbbells (they don’t have to be heavy) and a bench or chair to step up on. They can be done at home or in a gym and can be modified to fit your fitness level.
Lets start this new year off right! To join, click the Fitcamps! tab above