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BURNING FAT 101

Fat Burning 101 by ShesTough

When it comes to weight loss, our guess is you’ve tried everything: from crunches, running, planks, and so on. But despite everything you’ve been attempting to burn fat and get rid of that huge chunk of fat under your belly, there is still that gaping sign there. Concerning belly fat, the logical explanation would be to do more workout that focuses on your stomach muscles. But will that make you burn fat?

Well, the answer isn’t farfetched. It doesn’t matter the number of crunches you do daily; there would still be a lump of belly fat staring at you in the face. When it comes to fat metabolism, unless you get rid of the weight, you are not going to achieve your dream belly shape and size.

So how do you rid yourself of those fats around your stomach? Well, we’ve got the answer waiting for you.

 

Getting To Know Stomach Fat

The first thing to know is that everyone has fats on their body and they are; subcutaneous fat and visceral fat. The role of these fats is to insulate the body and protect the organ, respectively. So, you see, belly fat is important, and everyone has it. But the amount of fat you have and the way it is distributed around your body is tied to your genetics rather than your workout regimen.

The way men and women store fat is quite different. Women typically store fat around their lower body such as thighs, and hips. Men, on the other hand, usually store fat in their belly.

 

Ways To Lose Belly Fat

 

Eating Right

You might end up doing 2000 crunches or other ab workouts but rather than decrease fat or will only end up strengthening your core. When it comes to fat metabolism, and weight loss, you need to start eating clean if you hope to see any result. You need to consume the right things because this will determine whether or not other the exercises you do will work. It sounds simple but yet effective. You need to start eating clean, and you need to start now.

The bulk of your diet should contain whole grains, veggies, beans, fruits, fish, eggs, and poultry. Studies show that focusing on calorie-controlled whole grains, can help with your weight loss and fat burn. When you eat, still remember to take your required portions, and don’t go overboard. Lots of times, people eat right but eat large portions. Those type of people won’t get the results they seek.

The combination of the right foods along with the right portions, eventually will help you burn fat, achieve your weight loss goals, and lose your belly fat.

The key to fat metabolism is that it doesn’t just happen in specific places in the body, but rather everywhere. There is no way you can reduce your fat in your belly alone. You will have to burn fat in your things, face, and overall your entire your body.

 

Exercise

Now, that we’ve got the first part right, the next thing to do is to balance it out with the right exercise. You can still train your abs by doing crunches, planks, and so on.

Research indicates that high-intensity interval training (HIIT) workouts can also help with your weight loss program. The key is to incorporate vigorous exercises to your daily or weekly workout plans.

If you leave a sedentary lifestyle, you can do yourself a whole lot of good by moving around more. Moving around from your desk, or within your home can help you burn fat.

 

Final Words

Weight loss and fat burn isn’t a one-day thing. There is no quick fix or instant solution to it. If you want to see any result, you just have to be consistent with eating clean and exercising.

SHOULD YOU WORKOUT WHILE ON YOUR PERIOD?

To train while on your period or not? 🤔

 

That time of the month can bring up some confusion on whether to rest or to continue with your exercise. In this article, we will go over the benefits of exercising while on your period.

 

It is common for women to experience fatigue, bloating, and overall physical discomfort while on their period. For these reasons, females may think rest is best, but this can be wrong.

 

Here are the top 3 benefits of exercising on your period

 

  • Decrease Pain – Exercise can actually boost endorphins, which are feel-good hormones, which can help alleviate physical pain, cramps, and even headaches. One of the best ways to increase endorphins is to do cardiovascular training. This can come in the form of light circuit training or steady-state cardio for 30-minutes.

 

  • Push Harder – During your period, the hormone estrogen drops. This hormone shift can make fuel more accessible for your muscles and can actually boost your muscle energy and allow you to push harder through workouts. This is ideal for HITT training. Try doing 10-minutes of HITT training or Tabata training to see if it works for you.

 

  • Decrease Cramping – As outlined above, exercising can decrease cramping by increasing the release of endorphins into your bloodstream. You can also reduce cramping by stretching and deep breathing techniques, as outlined in the ShesTough programs.

 

For these reasons, we recommend exercising during your period. With that said, always remember to listen to your body. If you are experiencing abnormal symptoms during your period, take the safe approach, and rest. Visit your doctor if symptoms progress. Join one of our shestough transformation programs designed specifically for females like you!

 

 

SLEEP: HOW TO IMPROVE SLEEP FOR THE MODERN DAY WOMEN

Sleep is a core part of wellness and health. Together with exercise and nutrition, quality sleep is one of the keys to optimal health. Despite its relevance, it comes as a massive surprise that several women do not get adequate sleep both in terms of quality and quantity. But it has to be said that when it comes to sleep, quality usually overshadows quantity.

 

The reasons why women sleep less than men

It is no surprise that in the world today, lots of women are finding it difficult to get their “beauty sleep” (quality sleep). A recent study suggests that women are more likely to develop insomnia than men.

‘Woman sleep’ is a hot topic that is taking center stage in recent times, owing to the fact that most women get less sleep than men. Natural women have a lot to contend with in terms of bodily changes and hormones than men, and this affects their sleeping patterns in various ways. From puberty to menstruation, pregnancy, and menopause, there are a lot of things that the average woman has to contend with in their lives. And all of these affect their sleep patterns and quality.

 

How overtraining and undereating affect sleep

There is a correlation between exercise and improved sleep quality. Studies show that if you engage in proper exercises, there are chances that you will sleep faster, longer and better. On the flip side, if you over train yourself, you can expose yourself to several incidences of sleep disturbances.

You have to balance your training with what you consume along with your rest. Get the right food to fuel your training and recovery, and don’t over-train yourself. The combination of both will help provide you with top quality sleep.

 

The dangers of lack of sleep

Lack of sleep can expose your body to several health issues and risk, and they include;

  • Increase in blood pressure
  • Heart disease
  • Emotional fatigue
  • Slow post-workout recovery
  • Mental Impairment/ Brain damage
  • Reduction in quality of life
  • Increase in emotional distress
  • Lack of focus, and  self-control

 

Advanced Sleep Best Practices

As far as woman sleep is concerned there are ways you can improve your sleep quality, and this is where sleep hygiene comes into play. Sleep Hygiene refers to habits and routines that can help you sleep better. These routines include abstaining from alcohol, tobacco, and caffeine, and so on. The following are tips that can help you sleep better, ensure you meet your woman sleep goal.

 

Be mindful of your supplements

There supplements such as B6 vitamin and B-complex that might cause nightmares especially if you take them right before bed. The best thing to do is to take them several hours before you sleep.

 

Breathe through your nose

The way you breathe affects the quality of your sleep. You should breathe through the nose more often when you sleep. It helps to calm your body and mind and gives you a sound sleep.

 

Listen to sleep-inducing sounds or bedtime stories

Bedtime stories and soothing sounds have the ability to lull you to sleep by building up a calming sensation in your body. You can listen to an audiobook or have someone read you a bedtime story.

 

Give enough time to sleep

In your day-to-day schedule, always prioritize sleep, and give enough time for you to sleep at the end of the day. Cut down on Netflix, and social media, and just wrap yourself to sleep. Sooner rather than later, you will see the benefits.

 

 

4 FITNESS MYTHS THAT ARE MESSING WITH YOUR RESULTS

Shestough shares 4 common fitness myths that are sabotaging your results..

 

  • You have to work out every day.

This is untrue. Research shows that 2 interval sessions per week alone can bring forth results. We recommend at least 2 interval cardio days and 2 weight- training circuits per week to start. Outside of this, the main focus should be on the diet, as this is the key factor in driving results and pushing past plateaus. Once your diet is in check, you should see better results.

  • You have to train for over an hour.

Your exercise duration doesn’t need to be long, but it has to be effective. Research shows that shorter duration exercise routines with more intensity are more effective than longer exercise routines with less intensity. Working out for over an hour can spike your stress hormone and leave your energy depleted at the end. Over time this can actually work against you and slow your metabolism down, which means less muscle building/toning and more body fat gain. Try circuit training, drop set training, and interval training. These modalities can be as short as 20 minutes in length and leave you sweating buckets at the end, without the expense of slowing your metabolism down.

  • Low carb diets

While going lower carb for strictly, weight loss holds some truth; you must be careful. Going too low can significantly affect your energy levels. With low energy levels, you will struggle to push yourself to an intensity needed to see results in your workouts. Try consuming at least one fist portion of carbs per day. If your energy is still low in your workouts, up your carbs to two fist portions, spread out of two different meals. Stick with low glycemic complex carbs like dark fruit, root vegetables, and whole grains.

  • You can out-train a bad diet or poor sleeping habits.

A poor diet and sleeping patterns will automatically increase your stress hormone in your body. Too much stress hormone will put your body into survival mode. Survival mode consists of putting your biological needs before your performance goals. This means fat-storing, aka energy preservation. Get your blood sugar levels healthy by eating a balanced meal plan that consists of clean proteins, veggies, healthy fats, and complex carbs. For sleep, aim for at least 6 hours per night. If sleep is an issue, try doing an Epsom salt bath, meditation, walking, or a stretch out before bed-time. Blue light blocking glasses are also a great idea if you tend to have lots of screen time once the sun goes down. Finally, make sure your room is as dark as possible. Invest in blackout blinds so you can stay asleep all night long.

Take your fitness to greater heights! Join shestough.com today with one of our popular transformation programs. START NOW!

BENEFITS OF CHEAT MEALS

Cheat meals are a popular topic of discussion in the world of fitness and physical transformation. To cheat meal or not is the question?

This article can be broken down into two sections. First, cheat meals for putting on mass and secondly, cheat meals for losing fat.

 

Let’s start with cheat meals for mass building.

It is no walk in the park, putting on weight. Not only do you have to work out, but you also need to eat, constantly. Because of the high caloric needs in order to consistently put on muscle mass, cheat meals can be a beneficial and a convenient way to up your calories. Now depending on if you want to put on muscle, muscle/fat, or just fat, you should watch what you cheat with. Cheating with clean calories will help you put on muscle mass without all the body fat that comes with ‘dirty’ cheat meals. Clean cheat calories can be defined as whole foods that do your body good. Too many “bad calories,” such as sugars, refined carbohydrates, hydrogenated fats, alcoholic beverages, etc., will increase inflammation. This can lead to increased belly fat gain and decreased muscle gain. An example of a clean cheat meal is whole grain pasta, pizza, burrito, or sushi. Focus on higher carb with moderate protein.

Having a cheat meal can also help you power through your workouts. After indulging in a high carbohydrate cheat meal, your muscles will be full of energy. The more energy you have, the more you can power through your workouts and break down muscle fibers. The more you break down, the more you can potentially build up.

In conclusion, adding in a high-calorie cheat meal (high carb, moderate protein) every 2-3 days can be beneficial both for upping your overall calories and increasing your fitness and strength performance.

Now let’s discuss the benefits of cheat meals for fat burning.

Incorporating cheat meals for fat loss is beneficial for satiation hormones. When on a calorie-restricted diet, individuals often struggle with hunger cravings. To understand this more, let’s talk about the two key hormones involved:

Leptin and Ghrelin are your hunger hormones that influence your appetite, satiation, and body weight. These two make sure you don’t get too fat or too skinny. These homeostatic hormones will either trigger hunger (Ghrelin) or satiety (Leptin).  When dieting and losing weight on a calorie-restricted diet Leptin can drop, this is because leptin lives in your body fat, and as you burn body fat, your leptin is triggered. If leptin drops, it gives your brain the impression that you are not satiated. When leptin decreases, Ghrelin increases, which begins to tell your brain that you are hungry. Can you imagine how much harder dieting is when you are feeling hungry all the time?

So how do you increase Leptin while dieting, so you don’t feel hungry all the time?

 

1) ADDING AN EFFECTIVE CHEAT MEAL

Having a high carbohydrate cheat meal can trigger a leptin spike. Bare in mind, both fat and MSG (artificial sweetener) can do the opposite. So make sure your cheat meal is more glucose-based then fat-based. How often should you consume a cheat meal? We recommend one every two weeks.

Tips for cheat meals:

A. Make it yourself. When you have a cheat meal at a restaurant, you do not know what is in your food. As discussed above, artificial sweeteners like MSG and high amounts of sodium are typically used in many dishes at restaurants.

B. Consider consuming digestive enzyme, lemons, or apple cider vinegar before cheat meal. A cheat meal can be strenuous on the digestive stem. Digestive enzymes, freshly squeezed lemon in lukewarm water and ACV can all support digestive processes, aiding in the processing of a high-calorie cheat meal.

C. Exercise the following day. After a high-calorie cheat meal, your muscle stores will be full of fuel. Capitalize on a killer workout by exercising the following morning.

 

2) INCORPORATE INTERMITTENT FASTING

Intermittent fasting (IF)  typically consists of 16-hour fast window followed by an 8-hour feed window. Research shows that IF may decrease ghrelin and increase leptin. We recommend incorporating IF in on two non-consecutive days per week to avoid hormonal adaptation.

 

3) GETTING BETTER SLEEP

This is by far the most important. Research shows that sleep deprivation can result in a dip of leptin, giving your constant feeling of hunger.

Increase your sleep health by cutting out all stimulants 12 hours before bed, exercising in the morning rather than evening, and considering a wind-down routine before bedtime. This might consist of stretching, meditation, Epsom salt baths, or listening to Binaural Beats.

In conclusion,  cheat meals can undoubtedly work to your advantage. Bear in mind, and it is a cheat meal, not a cheat day. If you find eating a cheat meal every couple of weeks pushes you off the rails, consider avoiding it altogether. Remember, it is all about balance.

 

Take your fitness and nutrition to the next level by joining one of our popular programs here at shestough.com 💪🏽

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