how to burn fat

Did you know if you drink in a morning, on empty stomach, 1 glass of water with lemon juice, and 2 teaspoons oh honey , you will lose 3-5 pounds in a week?

anonymous asked:

Okay, so. My name is Sarah, I'm 20 years old and tall, around 5'8. I'm also overweight. Not obese, I'd put myself somewhere between 220-240 lbs. I'm getting a YMCA pass soon. I know at my height I can never be 150 and healthy but even getting down to 190 would make me happy. I tried running every day to lose weight but I hurt my knee because of my heaviness and couldn't continue. Any tips on how to burn enough fat to exercise without hurting myself? I really want a body that I can be proud of.

Adjust your diet first. Drop your calorie intake and adjust your fridge contents to healthier ones and you’ll see the weight drop that way first. You can find out what a good calorie intake would be for you by making a MyFitnessPal account. Cut things out like soda, chips, candy, super sugary lattes from Starbucks, all that stuff. You can also do things like walking, biking, swimming, and floor exercises (check out blogilates on youtube) to help burn some calories. This will get you down to a manageable weight and you’ll be able to exercise more often without hurting yourself :)

20 minute workout: How to burn fat and build muscle in under half an hour

This is a great quick workout for improving your fitness and getting a little more toned and defined when you’re strapped for time, or if you just don’t like working out.

We’ll start with a five-minute warm up on any cardio machine, you could even just jog.

A warm up is important because it raises your body temperature – research studies show that this significantly decreases your risk of injury.

After your warm up we’ll do a circuit. Circuits are great because they keep your heart rate up – burning lots of calories as you move from one exercise to the nest without resting.

We’ll be performing strength exercises in the circuit as these will define your muscles and test your fitness much more than a jog or swim would, mainly because they hit your glutes (the biggest muscles in your body) seriously hard.

All the exercises will challenge your core, toning your midsection whilst also improving your posture – improved posture can significantly reduce back pain and prevent you getting it in the future. Here’s your work out:

Warm Up:

5 mins moderate intensity cardio.

Circuit:

A) Kettlebell swing x 15 repetitions

B) Push-up x AMRAP (as many reps as possible)

C) Dumbbell row x 15 repetitions each arm

D) Plank x ALAP (as long as possible)

3 total rounds

Extra: If you’re feeling brave you can do this finisher too.

Jump on the rower:

- 300m warm up.

- Alternate 100m as fast as possible with 100m easy for 8 rounds.

- 500-1000m cool down.

anonymous asked:

Yo I just wanted to say I've been cycling and running more lately and haven't really upped my calories much, and at the same time have been feeling much more low energy lately, until tonight I realize I need to carb the FUCK UP! And I ate a bunch of sugary cereals, juice, etc. and I feel so much more ALIVE now. Only thing I'm concerned about is if your glycogen stores are full all the time then how can you ever burn fat?

WHO THE FUCK STILL BELIEVES THE MYTH THAT YOU HAVE TO BE IN KETOSIS TO BURN FAT???

DO I LOOK FUCKING FAT?

IVE BEEN DOING SUGAR MOUNTAIN FOR 16 YEARS BRO!

How come NONE of the people who spread that myth are as fast or lean as me? NONE OF THEM!

STUFF YOUR FUCKING FACE MATE AND GET IT FUCKING DONE!

clausgrimm  asked:

So what is a normal routine with HIIT like? Is it 2-3 minutes of start up, 30 seconds of high intensity, 60-120 seconds of break (depending on how fit the person is), then another 30 seconds, repeat until 20 minutes with 2-3 of cooldown? Should a person only do this 2-3 times a week?

OKAY I’ll make this super easy so Ill pick an exercise thats its easy to do this with.
Treadmill Running

Example with 3 rounds:

Warm-up 5 minutes at a joggin pace of like 5 mph then after the warmup is done you start the rounds

Round 1:

Then pick a running pace of like 6mph- 7mph and do that for 2 minutes
then pick the sprinting pace of like 10mph for 1 minute

Round 2:
theres no rest in between rounds your recovery is when you
Run 2 minutes at 6mph-7mph
then Sprint 1 minute at 10mph

Round 3:
Run 2 minutes at 6mph-7mph
Sprint 1 minute at 10mph

Cooldown AND NEVER FORGET TO COOLDOWN!
Walking slow pace for 4-5 minutes at 4mph

and there you go! You should be sweating hardcore from that And that

LITERALLY can be applied to anything

  • Jump Rope. 
  • Cycling, 
  • Punching a bag, 
  • etc. 

just pick something warmup, go moderate pace 2 minutes, then balls to the wall hardcore for 1 and then always cooldown at the end for 4-5 minutes

and there you go. Thats how you do HIIT Training. Its much more effective for burning fat than steady state. Do it 2-3 times a week since its so intense and your fat loss will be extraordinary 

2

A year ago today I began my journey on the Appalachian Trail. Above are pictures of me on Day 1 and Day 151. In honor of my trail anniversary, I wanted to share this piece I wrote about my time on the trail.

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For five months last year, I lived in the woods. I left my home in the concrete jungle on March 26, 2014, and flew down to the southern terminus of the Appalachian Trail in Georgia. I had made it my goal to hike all 2,185 miles of the trail, from Georgia to Maine. During one of my first days on the trail, I misjudged how long it would take to arrive at my destination for the day. As the sun began to set, I was still nowhere near my destination. Darkness was creeping in, and I didn’t know how much longer I would need to hike. I was scared; I did not want to be hiking alone through the woods at night.

I did all I could to stay calm. I summoned lines from my favorite poet, Mary Oliver: “Dirt, mud, stars, water – I know you as if you were myself. How could I be afraid?” These words steadied my nerves. How could I be afraid? How could I be afraid? I repeated these words to myself, and I began to believe that this was where I belonged. I told myself that these woods were my kingdom. I was home here amidst the trees. Why should I be afraid to be home?

And then a twig snapped nearby, and I was once again completely terrified. A sense of shame fell over me. How could I have let myself believe that I belonged here? These woods were for creatures of stillness – and here I was, a creature of anxiety and cynicism and turmoil.

I arrived at camp in the dead of night, feeling like a complete fraud. What was I doing here? Who did I think I was? For the next several weeks, this question haunted me. As I walked, I descended deeper and deeper into my own brain.

I strove to avoid thinking about anything real. It was exhausting enough to wake up every day and walk twenty miles. The last thing I wanted was to deal with the cacophony inside my brain. To avoid deep wells of fear and self-loathing, I would distract myself with anything and everything: I had conversations between any two people I could think of – Susan B. Anthony and Sarah Palin, Harold Pinter and Harry Potter, Regis Philbin and Betty White. I spent a week trying to write down a list of every sentence I was certain I had ever said. I tried inventing sentences that I was sure no one else had ever said out loud.

Even this didn’t work. Try as I might, thoughts came unbidden into my head. Flashes of guilt. The way I had hurt my best friend. Any ingratitude I had ever shown my parents. The fact that I was never going to amount to anything. How was I still so fat, even thought I was burning upwards of 5,000 calories a day? Every day I waged battle against myself. The trail began to appear to me as a five month jail sentence, where my cellmate was my own brain. And we did not get along.

My backpack was heavy, and my knees buckled and ached beneath me. I soon learned that I would never finish the trail if I continued to carry this much weight. I opened my backpack and I emptied out my second pair of pants. I took out my back-up water filter and half of my first aid kit. I took out self-loathing and anxiety, denial and guilt, fear and uncertainty. I didn’t have room for them, and they were slowing me down.

From then on, when I stubbed my toe or tripped on a root, my face would erupt into tears and a moment later into laughter. I felt, for lack of a better word, crazy. I was completely stripped down. I was myself at my most raw. My heart was open and exposed and it hurt to experience life, but there was no other option. I was already carrying so much weight, I couldn’t afford to carry a suit of armor, too. The only way to survive out there was to let it all go.

Towards the end of my trip, as I was walking somewhere through Maine, I again miscalculated how long it would take me to arrive at camp. Luckily, hiking at night was no longer scary to me. As the sun sank below the horizon, I simply took out my headlamp and continued walking. Everything was fine, until the narrow beam of light flickered and went out. I was completely alone in the darkness, and again I was scared.

For the second time, I summoned Mary Oliver’s words. “Dirt, mud, stars, water – I know you as if you were myself. How could I be afraid?” I said them aloud to myself, and I felt a sense of calm fall over me. I waited for those all-too-familiar voice to creep in. I waited to hear the dread and insecurity that had plagued me for my entire life. But they didn’t come. All was silence. Finally silence. And that was okay. I was no longer worried about what I might hear.

For the first time, I was safe.

anonymous asked:

Hi! I think I've got a pretty good understanding of why eating a WSLF diet won't make you gain any excess weight, but I'm still confused about how it makes you lose weight. I understand why it would for someone who is extremely overweight/unhealthy and has a lot of weight to lose, but if someone is only around 10-15lbs overweight (so nothing too dramatic) would eating WSLF make their body burn that fat? Even without exercise? How does that process work in the body? I'm curious to know, thanks!

Of course!  We burn a mix of fuel (fat, carbs, protein), the goal of healthy weight loss is to burn excess body fat without refilling it with the next meal.  WSLF doesn’t refill the famine fat tank, because its a low fat diet (~10%) which amply meets the human body’s needs for fat.  The NIH (National Institute of Health) did a low fat vs low carb metabolic ward study showing exactly how people following a low fat diet lose weight.  Most of it leaves the body as gas while you are sleeping.  Our energy sources all have a common carbon backbone & its metabolized & escapes as CO2 from our lungs.  The NIH also did a recent study showing that we adapt to exercise. So if you run in the morning you may be less active throughout the day & that in 5 minutes of eating you can erase an hour of exercise.  Its the FOOD.  So think to yourself that you are always exhaling carbon that originated as fat, more so while you sleep since you are fasting between dinner and breakfast, we burn carbs first, fat 2nd and protein last.  While eating WSLF the complex chains of starches breakdown slowing into energy allowing our bodies to pull more from our fat reserves.  The long term study by Dr. McDougall on his all you can eat 10 day program, where a whole starch low fat diet is served as an unlimited buffet for breakfast, lunch & dinner is 3.5 pounds of weight loss per week.  Additionally, these foods on WSLF are low in calorie density, meaning you feel up your stomach, become satiated quickly, while achieving nutrient sufficiency.  The NIH showed additionally since such a high amount is from carbs, the body doesn’t need to use protein & therefore muscle mass is maintained, while on the low carb diet, muscle is lost.  Nothing makes better sense in the world & we can follow the entire process with existing metabolic ward & isotope tracer studies, plus 1000s of testimonials who live the proof and spread the truth.