The issue usually is not the amount of sleep as measured in time, but the quality of sleep that you have, and this goes back to your habits and rituals if you will tha your have established over your lifetime. There is usually no preparation for sleep time, and if you are over the age of 10 years old you have not had a ritual for sleep time that has worked to help you sleep in over 20-30 plus years, but even with that said we still fought the idea of going to sleep “early” before 9 pm. I remember when I was around 8-9 years old and it was the beginning of the school year and the time had not changed and it was still light at my bedtime( 6pm) and I literally had a temper tantrum in the bed kicking and crying because I could hear the other neighborhood kids playing outside and here I was being put to bed like a baby.
You are well on your way to hitting the 30 lb weight loss goal you set for yourself on January 1st 2019. You are 1 month and 15 days into your training and nutrition regimen, and you are 10 lbs down (that breaks down to about 1 lb -1.5 lb per week).
Here are the Atlas Pro Training’s top 3 options to help you lose that last 20 lb over the next 12 weeks so you can be ready for the summer by early May 2019!
1) Intermittent Fasting -
This is a basic form of calorie restriction. Although there are several different versions of intermittent fasting, they all have the same fundamental rule; No Food or drink with a caloric value are to be consumed during the fast.
One of the most popular versions is the 16/8 method where you fast for the first 16 hours of the day, then you eat during the last 8 hours of the day consuming 1-2 meals.
Reduces insulin resistance - which is key in helping manage certain metabolic issues
May improve Heart health
May improve brain function and health
May interfere with Mood (for the first few days or weeks)
May interfere with social eating
Digestive issues - Constipation due to limited fluid consumption
This is a true trial and error and behavioral modification method
2) Increase Workload/Intensity -
This is tried and true way to increasing your energy expenditure to 525-625cal of energy per day. This could possibly help you hit that 1 lb- 1.5 lb fat loss per week. However, the 1# rule to remember is that you can not train yourself out of a bad or inconsistent nutrition/diet routine. The key in any exercise plan is have some variety and different variations of physical activity that match your goals and your personality. For example, some people like to lift weights and hate cardio (that’s me :-)) and vice versa. For example, you could increase your workload, ie., distance of running, increasing the weight that you lift, increasing the amount of reps, etc. You can also add or increase a different type of physical activity to your training program, ie., add more running/ walking/ sprinting to your training program, reduce your rest times between sets to less than 30 sec. (This adds a “cardio” element to your weight lifting session , which can help you increase your energy expenditure leading to more fat loss). You can incorporate a weightlifting circuit in your daily training program. Doing so will improve strength level and allows you to gain more lean muscle. This action will increase your metabolic rate and your increased energy expenditure will lead to fat loss.
This method increases your physical activity
Adds variety to your training routine
Can help create balance within your training program
Adds time to your training session
This training method works best when it is combined with a diet and or nutrition plan
Requires additional effort to track results
3) Track & Count Macros along with Body composition Testing analysis
This is a more holistic way of planning out your weightloss program, and in my opinion, this should be the first method you should try to lose unwanted fat.
Tracking and counting your macronutrients (i.e. Fats(9 calories per gram), Protein(4 calories per gram), Carbohydrates(4 calories per gram), can take the guesswork out of planning your meals in regards to calculating an accurate caloric balance that fits your lifestyle and or training program.
Body Composition testing and analysis - This is an essential element to reach your fat loss goals. When combined with tracking your macros, these tools can help you create a nutrition program that fits your lifestyle, health, and fitness goals. Body Composition testing gives you hard, accurate numbers that will allow the necessary adjustments to your health and fitness plan. This helps you see your total fat loss not just your weight loss
This method is accurate
With the assistance of a Professional you can help hold you accountable to your goals
This method can be applied to everyone
This a labor intensive method and requires your full attention
You have to obtain access to credible body composition testing equipment
Counting Calories - Need I say more
You jump in Feet first with out hesitation doing Burpees, Jumping Jacks, Sprints, and dozens of other movements to get you moving towards your goal. Then 10 days into the process all of sudden your start to get this pain in you lower back, your knees start to hurt around you kneecaps, along with several other painful issues that you may have experienced before. So you decide to fight you way through the pain and discomfort only to have the pain intensify until one morning you can’t even walk because of the pain in your joints. So you decide to rest your body for a week, then that week turns into two -three four weeks. Then life happens you get out of rhythm and you don’t return wasting your time money(which some gym count on) and then you are back to square one
The assessment that I use to evaluate the movement of my clients is inspired by the FMS and there are elements of the FMS in my 4 point movement assessment. What I am looking for with my basic knowledge of human movement and kinesiology is making sure that the athlete has good, ankle, hip, and shoulder. I also assess Thoracic mobility and stability which affects everything from your breathing to your shoulder and lower back health. I started producing a series of videos showing exercises that I use to improve the strength and the mobility of these three key areas, here is one of them......
Tonight I had the opportunity to attend a high-speed networking event and I learned a lot about myself, I am beginning to see how to communicate my “message” and my purpose in a more effective way. I have come to the realization that connecting with people is the best way to reach people, not by manipulating their emotions but connecting with them, don’t sell yourself be yourself within your purpose. I am on a mission to reach as many people as I can so that I can show my value to the people who are ready to receive my message.
Everything has a price, what price are you willing to pay to reach your goal successfully? What are your goals? Or do you just have dreams and aspirations inside your head in a confortable place that you just admire and they are fun to think about. Where is your plan if action to make your dreams a reality? And most importantly what price are you willing to pay to make it happen? Those are the questions I ask myself everyday some days I have to force myself to make my actions match my goals. Over the last year my goals have been good but that were not great!
Everyone (including myself) looks for an edge in the continuing battle to lose body fat. The key is to use those energy stores in the most effective way possible, specifically to maintain an balance that allows you lose body fat maintain or gain lean muscle in a healthy fashion. As I sated in the introduction blog post “ESD training should be the foundation of any training plan” which leads me into the question which form of ESD (Energy System Development) training is the most efficient when its applied to a weight loss plan? Some would say that long durations of slow steady state cardiovascular training such as jogging, or walking would be the best way to lose body fat, and technically that would be correct but these forms of training to lose weight will get you just so far on your journey to drop that last 20 lb. or dropping your first 5 lb.
Just a brief overview of what Energy Systems Development training is by definition is training specific energy system to produce a desired training effect that is specific to the goals of the training program. There are there main energy systems that the body taps into to acquire the energy to perform tasks depending on the duration and the intensity the task. Here is a brief description the three energy systems:
· ATP-CP Phosphagen energy System- used during short term, high intensity activities Ex. Throwing a Shot Put, Sprinting, Olympic lifts of 2-4 reps: Last 1-30 sec. Uses glycogen already stored and available in the muscles.
· Anaerobic Glycolytic energy System - used during medium/high intensity activities, Ex. Strength/endurance: lasts 30sec-3mins. Uses stored glycogen form other tissues in the body such as the liver.
· Aerobic energy System- used during long durations of exercise lasting longer than 30 min to 1 hour. Uses oxygen to convert stored body fat into to ATP for energy. The byproduct of this process lactic acid which is also used as an energy source.
As you look at the definitions of each of these energy systems you might think that the best way to burn that unwanted fat is through the aerobic energy system, but you might be wrong. Lets face it Aerobic exercise is an affordable and easily accessible form of exercise in where this energy system actually uses stored body fat to convert it into usable energy (after about 30-40 minutes of exercise). But you must remember the aerobic system is not as efficient in actually conditioning the body to burn more stored fat, the only way to effectively burn fat for energy is to have enough lean muscle mass to increase your resting metabolic rate which should be the goal of any weight loss or body composition improvement program.
This brings us to what most consider to be the sweet spot of energy system training which is the Anaerobic Glycolytic energy System. This form of energy systems training as compared to the aerobic energy system, which used primarily to improve the efficiency of the cardiovascular system in most training programs, it does not help build and maintain lean muscle mass like the Anaerobic Glycolytic energy System does. This is a major flaw in weight loss training programs that primarily use cardiovascular training to improve weight loss or body composition. In fact in most cases aerobic activity maybe limiting the bodies ability to use stored fat as energy especially if the individual's nutrition is not balanced and up to par. As I mentioned before the only way to effectively burn stored body fat is by increasing lean muscle which in turn improves the individual's resting metabolic rate.
Remember fat loss is about calorie expenditure and we are looking for the most efficient way to use or burn calories if fat loss is your goal. There is a simple element to training that everyone ignores or is ignorant of is you want to train (or workout) to help your body work more efficiently in your normal every day activities (which is the inspiration behind the Atlas Pro Training tag phrase -Train With a Purpose-). You can never out training, out run, out lift bad nutrition habits, BUT you can kick your fat loss into high gear by training with in the second energy system listed which is the Anaerobic Glycolytic energy System. This is considered the sweet spot for calorie expenditure and fat loss due to the fact that this type of training has the potential to increase lean muscle mass which helps you burn more calories at rest and during low intensity activities such as walking, or lifting light loads. Also this energy system taps onto to the aerobic system when performed beyond the 3-5min duration with limited rest times of less than 1 min between movements. This allows you to get more bang for your buck in regards to time spent working out,
There are several ways you can tap into the Anaerobic Glycolytic energy System listed below
Sub-Max weight lifting and Sprinting
Some light Plyometric exercises- Jump Rope, Medicine Ball training
Author: Alwyn Cosgrove
November 18, 2013
FACT or Fable: Fat Metabolism starts after 20 minutes of exercise
January 14, 2015