Category Archives: Fat Burning

Overcoming The “Fit But Fat” Syndrome

Training for a half marathon but cant lose weight? Cycling several times per week, but carrying excess weight?

The calories you burn during workouts are inconsequential to your overall body weight or body fat content! Instead, it is how well you use your exercise time to reprogram your daily physiology that matters.

“Many people say that, as they age, they eat and exercise the same amount but still gain weight. One of  the main causes of this is loss of muscle mass. Genetically, women have  less muscle than men, and as a woman ages, the preservation of lean  muscle becomes vital.  By the time you’ve hit 30, muscular strength begins to head south. But the majority of the decrease occurs after age 50, when it falls at the rate of 15 percent per decade. “Tom Holland,  Exercise Physiologist

“By Your mid-30s, most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints” say Robert Forster, Physical Therapist, PT and developer of the 24 Fit Workout.

Have you experienced a Monday morning bloat after a weekend of great workouts? Ever look in the mirror and see a pudgy, bloated you and the scale says you’ve gained a pound or two for all your hard efforts?

The “Fit But Fat” Syndrome is attributable to poor daily nutrition and improper training schedules. Common problems:

  • Poor daily nutrition habits
  • Working harder and harder, not smarter
  • Too many intense workouts creating a metabolism dependent on carbohydrates not fats
  • Calorie restriction causing your metabolism to idle
  • Ill advised training programs dictated by whim and not science

Solutions:

what-ned-to-eat-24fit

Chow Down and Eat Clean

Eating too little will force your body into “starvation mode,” which will cause it to store added fat for energy (out of fear of not being fed) rather than burning fat and keeping your belly taut. To lose weight you need to consume fewer calories than you expend. However, if you don’t maintain good levels of macro and micro nutrients, you may find you are never satisfied after eating, or still lack energy, making you reach for products such as sugary drinks, biscuits or other unhealthy snacks. These foods can cause an energy spike (rise in blood sugar) followed by an energy crash (fall in blood sugar), which leads to further fatigue and hunger. Skipping meals, especially breakfast may seem like a good way to cut calories, but it can leave you feeling tired and hungry long before your next meal. Take two Herbalife shakes and one balanced meal containing lean protein to lose fat.

Strength Training

“Adding strength training to your workout routine builds muscle and helps you burn more calories during and after your workout”, says Tom Holland, author of Beat the Gym. In fact, researchers found that women who did strength training increased their resting metabolic rate (the calories your body needs to get through the day) for as long as 16 hours post-exercise.

Start with Low Intensive Exercise

Longer, low intensity aerobic exercise forces your body to burn fats better and improves the way your body processes sugar as well. For athletes and the general public, aerobic activities reprogram your body to use fat as its preferential fuel and will enable us to work harder for longer periods of time with less fatigue. Robert Forster teaches via the 24 Fit Workout Programme how to become a more efficient calorie-burning machine, so you are going to burn fat all day – whether you are at work, at play or even whilst you sleep. 24Fit gradually increases in intensity so you dont workout harder you workout smarter.

Keep Cardio in Check

“Muscle is more metabolically active than fat, which means the more you have, the faster your metabolism is and the more calories you burn all day long—all key for a whittled middle. Resistance training builds this quality lean muscle, so do two to three total-body strength sessions a week”, says Tom Holland, exercise physiologist. “For fat-melting cardio, all you need to do is your weight, he adds: If you’re 145 pounds, do 145 minutes a week, broken up however fits into your schedule—say, 60 minutes Saturday, 45 Tuesday, and 40 Thursday”

How to transform your body into a fat burning machine

Hit a Weight Plateau? 8 Ways to Get Things Moving Again

Whether you’ve been on a nutrition or fitness program, at some point you’ll hit a plateau where it seems efforts don’t equal results.
A weight loss plateau can zap your motivation, but understanding the reasons behind it can help you meet your goals. According to Susan Bowerman, MS, RD, CSSD, “When you cut back on your calories, your body reacts as if there’s no more food coming its way. So it does what it’s programmed to do — it hangs onto stored up calories by slowing down the rate at which you burn them.”

Further, as your weight drops, your metabolic rate naturally goes down a bit, too. “That means as you lose weight, your calorie needs also drop somewhat. So, to keep losing at the same rate, you need to either cut your intake further, or exercise more — or accept that your rate of weight loss will be slower as you approach your goal.”

From an exercise perspective, you may be pushing yourself harder and harder but the results seem to be slowing. “Pushing your body to the point of exhaustion can spell disaster for your fitness goals. You’ve got to build in time for your body to recharge,” states former Olympian Samantha Clayton, Herbalife’s director, worldwide fitness education. “Then when you start training again, you’ve got a renewed energy and focus.”

Here are eight tips to move off the weight plateau:

•    Use a food diary to keep track of your calorie intake – You may have been more careful when you started your diet — weighing and measuring everything that passed your lips — but you might not be as accurate as you once were. This will get you back on track.

•    Replace two meals a day with a protein shake to help you stay within your calorie limit. When you make your shake, you know exactly what goes into it — and how many calories are in the protein powder, the milk and the fruit — so it takes the guesswork out of calorie counting. Use the shake for two meals a day, have a healthy third meal, and fill in with snacks of low fat protein foods, veggies and fruits.

•    Dine out less often – No matter how careful you think you are when you go to a restaurant, it’s usually difficult to accurately estimate how many calories you’re eating, because it’s often hard to tell exactly how foods are prepared.

24fit-strength•    Step up your activity, particularly strength training – If you’ve been working out for a while and haven’t increased the intensity of your activity, you might not be burning as many calories as you used to. Add some new moves to your exercise routine, increase the intensity, and pump some iron.

•    You might actually be at the right weight – If you can, get your body composition checked. Muscle is ‘denser’ and takes up less space than body fat — so if you are carrying more muscle than the average person, you might weigh more than you think you should. If your body fat is within normal range, then you may not have much — if any — additional weight to lose.

•    Avoid fatigue – Your body needs to re-generate, restore and repair itself often. Your pain receptors will make movements uncomfortable and your joints can become tender when you push your body too hard. The nervous system also needs time to rest in order to adapt and improve from training.

•    Follow your natural cycle – Athletes train in cycles for a reason, the timing of training may vary from athlete to athlete but one common factor in every athlete’s training program are pre-planned rest days. A well-rested body will get better results than a tired one.

•    Spark excitement – If you are putting your body through the motions day after day, you can become complacent and your exercise intensity is likely to drop without you even realizing. Taking a day or two off from your current workout routine can make you come back to the gym with a renewed commitment and excited approach.

Bowerman is a paid consultant for Herbalife.

Train Your Body To Burn Fat Rather Than Carbs Over 3 Phases

Over the course of 24 weeks and the 3 seperate phases, the 24Fit workout trains your body to burn fat rather than carbs. If  you only burn carboydrates, when you workout, you will be disappointed with the results. You always use both fat and carbohydrate calories to power activity, it is the relative ratio of carbs and fat used that changes based on the type of activity.

PHASES 1 – STABILITY, WEEKS 1–8

Stability prepares your body with low-intensity, light-impact training specifically designed to strengthen the muscles that keep joints in their correct, natural positions. Stability helps you improve your posture and joint health. By the time you have completed Phase 1, your body will be properly prepared for the more challenging workouts to come in Phases 2 and 3.

PHASE 2 – STRENGTH, 9–16

After building up the smaller muscles around your joints in Phase 1, Phase 2 will focus on the larger areas to increase overall strength. Phase 2 takes your now properly aligned body and focuses on building muscle with variable low- to high-intensity exercises. The results will be more lean muscle, better tone and more efficient metabolism. Your body will become a more efficient calorie-burning machine, so you are going to burn more calories all day – whether you are at work, at play or ever while you sleep.

PHASE 3 – POWER,  WEEKS 17–24

Power introduces high-intensity exercises to refine your new strength and increase your stamina, speed and efficiency. The power workouts of Phase 3 are going to result in a faster, more efficient body. This is the final phase and it will give you the ultimate results.

Over the course of each eight-week phase, you will be alternating between two types of workouts:

  • Strength Training Workouts will focus on your physical structure, your muscles, bones, joints and connective tissue. These workouts are on discs 1, 2 and 3 in each phase.
  • Metabolic Workouts will improve your metabolism (how your body burns calories). These workouts are on disc 4 of each phase.

This article explains in more detail the science behind burning fat, progressing from lower to higher intensity exercise.

Transform Your Body Into A Fat Burning Machine!

NBC Dr. Bruce Hensel explains Conquering The Fit But Fat syndrome! Everyone is working out but no one has the body they want. Phase IV Metabolic Testing unlocks the mysteries of your personal physiology and provides the clear path to becoming a “better butter burner”!

Robert Forster, CEO & Founder of Phase IV and Forster Physical Therapy has teamed with Herbalife to create a fitness program using the very science that has made Robert so successful.   Forsters 30 years of exeperience can now be seen on a set of 13 DVDs.