Isn't it interesting how obsessed we get with losing weight?
Seriously, a LOT of people will start their day happy or sad based entirely on the 3-digit number they see flashing back at them each morning.
But what's even more interesting than our obsession with losing weight is the fact that "weight loss" isn't always the most useful marker of progress. You see, there are a buttload of things that influence your daily & weekly body weight....
🍕 A higher/lower salt intake than normal
😷 Food intolerance's
🙋 Where you are at on your cycle
💦 Hydration levels
💩 You need to good to the bathroom
🍔 Food still in your body
💉 Hormones
💊 Supplements
💪 DOMS from your heavy workout
You know what you don't see on that list? FAT LOSS
Reason being, fat loss doesn't happen over the course of a day or even a week (well, it does "technically", but not in a very noticeable or meaningful way.) Instead, fat loss happens over the course of multiple weeks and months.
So really, it is just a matter of understanding that weight loss and fat loss are not synonymous. Once you realize that, you can start taking steps that will put the power of the scale back in YOUR hands.
✅One way is by taking measurements:
Soooo many things influence your scale weight, which makes it difficult to know if you are making progress. But if you are losing inches, even at the same weight, it is a good sign you are losing fat!
✅ Another tip is to start analyzing your AVERAGE weight over the course of weeks and months.
The bottom line: Don't let your daily and weekly fluctuations in body weight discourage you. Instead focus on fat loss by tracking your measurements, weight averages and progress pictures
High Intensity Training (HIIT) is top notch for fat loss, there's no doubt about that.
First off, The Afterburn Effect is real (it's part of your daily recovery), but if you’ve ever heard any these myths about The Afterburn Effect, you may have been lied to.
Is it as effective as some claim? Lets talk about it.
It’s not uncommon to hear people blaring on about “burning fat on autopilot for 36 hours” as a result of doing a 20 minute session at home with no equipment.
Pick up any fitness DVD and you’ll see claims of how this crucial training ingredient is the missing link between a regular body and a ripped, lean body.
But the reality of The Afterburn Effect is far different then some sales people will lead to believe.
In fact, it may not even be close.
I’ve seen tons of people greatly exaggerate the EPOC phenomenon and use it as a marketing tool, without any research to back up their claims.
Heck, these are just a few statements I’ve seen over the years:
“You will become a fat incinerating machine for 36 hours following every workout!”
“Our fitness class will boost your after burn effect x5 over any other class!”
“For every 1000 calories you burn with this workout, you’ll go on to burn an additional 500 calories after the session!”
Let’s take a moment to slam our heads on the desk before moving on.
There is a possibility that they are lying to you (if they know it or not).
--> “You will become a fat incinerating machine for 36 hours following every workout!”
Really?
36 hours?
So if I do three workouts in three days, I’ve already added three 36 hour bouts of pure fat burning, right?
So can I take the week off?
That would have unlocked the miracle fat burning system that genuinely allows people to lose weight by doing barely any exercise and not even talking diet.
No.
After a very hard High Intensity Training Session, The Afterburn Effect can last for up to 14 hours maybe (it's pretty much the time after your workout where your body is recovering).
Not 24. Not 36. Not 48.
And sure, you can find research to support anything you want to (search McDonalds is healthier than) but this comes back to common sense.
--> “Our fitness class will boost your afterburn effect x5 over any other class!”
This one could be more pure marketing hype?
They are merely trying to say our class is better than their class. And there’s nothing wrong with more people offering a service to help people accomplish their goals (since as a whole, us fitness professionals are failing, we need all the help we can get), but it shouldn’t be done by confusing the market with more fancy marketing terms.....
It doesn’t matter where you do it.
It doesn’t matter what equipment you use to do it.
It doesn’t matter whose name is on the door of the building.
Providing you are Training to you Maximum effort , you will see results.
--> “For every 1000 calories you burn with this workout, you’ll go on to burn an additional 500 calories after the session (you are going to burn calories no matter what by being alive)!”
This is not so much marketing hype.
Maybe just a totally incorrect statement?
That would give you a 50% rate of EPOC – a figure unheard of in any study on high intensity interval training. Ever.
In fact, review studies covering the full body of research on High Intensity Training report The Afterburn Effect to typically fall between a 6% – 15% increase in EPOC.
Not 50%.
Quite frankly, if you burned as many calories as some of these people were suggesting, you’d prob be dead.
The afterburn effect is 100% real.
And it sure is useful.
But it is not, and never will be, the missing link between doing 20 minutes of exercise per day and getting ripped.
It’s not the “secret fat loss formula” that many make it out to be.
If you are Training Hard – whether it is outside, in a gym, or at home – you still need to Train Hard and you still need to Keep Your Food Tight in order to Lose Fat.
That said, those 6% – 15% boosts in fat burning activity following each session might not sound like much after they were previously hyped as 50% spikes, but they sure do add up over the course of a couple of solid months of consistent training!
Instead of the quick fix it’s often billed as, The Afterburn Effect should be a long-term concept.
And the stronger you become over time, the faster your metabolism will be in general and the more fat you will burn as a result
What can we take away from this?--> The harder you train (to your Max, not what the treadmill says, but what your body tells you), the better your fat loss will be in the long term.
Committed to your success,
Derek Ledwidge
Even the most prepared individuals seem to struggle during the holidays. The odds are, you will gain weight over the holidays (average is 8-10 pounds), so wouldn’t it be a good idea to head into the holiday season armed with some tips that could keep you from gaining the extra pounds in the first place?
Here are 10 Holiday Eating Tips to help you fight off that holiday weight gain:
1. Exercise! If you’re already committed to exercising, keep going! Just 1-2 workouts/week will help you maintain your weight. Don’t let the busy season break you from a routine that’s hard to get back to. If you’re not exercising, simply start by walking 20-30 minutes each day.
2. Rest up! Did you know that on average, adults who didn’t get a good night’s sleep will consume an extra 300 calories and choose higher fat foods the next day? So, if you plan to attend a party or event, be sure to get at least 7 hours of sleep the night before.
3. Bring a healthy dish or two to with you. This way if you’re faced with poor options you at least have something healthy to eat.
4. Eat a small, healthy meal before going out. If you are used to prepping your meals....Keep doing this. You don't really have complete control when you go to family parties or going out with friends. You do have control over what happens before you leave
5. Survey the buffet table first. Know what healthy options are there. Don’t feel compelled to take a “little of everything.”
6. Start with the healthiest items first. Studies show that you consume the most food on your “first pass” through the buffet line, so load your plate with healthy items like salad, lean protein and vegetables.
7. Choose a salad or dessert plate instead of a dinner plate. The average calories consumed at a holiday dinner or buffet is 3,000! If you use a smaller plate, you’ll take smaller portions and eat about 40% less.
8. Take small bites and eat slowly. You’ll trick your brain into thinking you’ve eaten more than you have and you’ll feel full faster.
9. Go easy on the alcohol – it’s loaded with carbs, sugar and calories. Plus, the more you drink, the more likely you are to take on an “Oh, the heck with it!” attitude when it comes to eating. Drink a lot of water instead!
10. Remember why you’re there. Did you go to a party to share the holidays with friends and family, or to eat? You can eat at home, so socialize! Station yourself as far away from the food table/kitchen as possible. Engage people in conversation, mingle, laugh and enjoy!
If you want some extra guidance and support during this holiday season, contact us and we can set up a FREE consultation. Click HERE to set up a time.
