5 Tips To Get In Shape For Spring Break

Most of you know the basics tips I preach about how to maximize fat loss.  Take your supplements (greens, fish oil, grass-fed whey); drink plenty of water; balance your protein, carbohydrates, and fats; and avoid processed food. Here are five new things to consider when you’re on a quest to lose a few unwanted pounds!

spring breakTip 1: Try lifting weights – Tabata style

If you don’t already know what a Tabata interval is, it’s a high-intensity interval training protocol created by Japanese researcher Dr. Izumi Tabata. Each Tabata interval consists of 20 seconds of high intensity (as hard as you can go) exercise followed by a 10-second rest. This interval is repeated for eight rounds, totaling 4 minutes in time. Tabata is one of the simplest and most powerful ways to increase your total work capacity in a short amount of time. I like using this method for strength exercises like goblet squats, kettlebell swings, push-ups, and TRX rows

Tip 2: Keep workouts short and intense

One of the least talked about training method tips is workout density, which is the amount of work you do in a given time frame. The greater your density, the greater your caloric expenditure. The best way to increase workout density is to decrease rest periods. The longer your workout, the less likely you can keep up the intensity.

A simple way to do this is set a time limit of around 20-30 minutes and get as much of your workout done in that time frame. Try to beat your previous time each time you complete the workout. So, if you’re trying to lose body fat, get out of the mindset that you have to work out for hours and hours. A higher workout density (working at a higher intensity over a shorter amount of time) will equate to a higher metabolism and a much more efficient weight loss program. Keep it short and sweet and intense!

Tip 3: Finish your workout with a bang!

At the end of every workout, I like to include what I call finishers. These are exercises that are short, intense, and very demanding. After a robust full-body workout it always feels good to end your session on a tough but positive note.  Finishers are good both psychologically and physiologically. My favorites are sled pushes and rope training circuits. These exercises get the heart rate up and keep your metabolism rocking for the next 12-48 hours after exercise, due to the increased oxygen demand called EPOC (Exercise Post Oxygen Consumption). EPOC is defined scientifically as, “the recovery of metabolic rate back to pre-exercise levels and can require several minutes for light exercise and several hours for hard intervals.” Primarily, we’re looking for activities that keep us burning more calories after the exercise session. Be sure to end your session with a bang to keep your engine burning all day long!

Tip 4: Spice up your food

There are so many spices you can use to help foods taste great.  Did you know their many health benefits could lead to fat loss? Two of my favorites are turmeric (curcumin) and cinnamon. Turmeric can help reduce inflammation, helps detoxify the body, may aid in fat metabolism, and help in weight management. There have been countless studies on turmeric in both spice and supplement form that help support these claims. Cinnamon is another great tasting spice that can help promote a healthy blood sugar level. In short, if your blood sugar level is off due to not eating often enough or consuming too many processed carbs, this can lead to excess storage of body fat. My tip is adding a little cinnamon to help keep your blood sugar level and your metabolism in the right gear.

Tip 5: Practice table push-aways

Table Push-Aways are by far the hardest exercise you will have to do. I took this tip from Coach Mike Boyle, and it makes sense. Table push-away means stepping away from the table and not eating too much!!! The old saying that you can’t out train a bad diet is so right. Along with table push-away, Intermittent fasting is something to explore if you’re having trouble eating too much or too often. Combine this method with the hard training protocols above, and you’ll lose fat in no time! Table push-aways are the most difficult exercise of all since they are more psychological, not physical.

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