Fat/weight loss guidance
- 10k+ daily steps
Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.
- Fasted cardio
Fasted cardio isn’t a hard concept to understand. It literally just means doing a workout after not eating for some amount of time. Exercise done in a fasted state means your body is no longer processing or digesting food. Benefits include increased lipolysis, fat oxidation and decreased insulin levels. Increased lipolysis is when the body breaks down fatty cells to use them as energy and fat oxidation is when the body burns the energy from fat cells when the body’s glycogen (the body’s storage form of energy) is low. When the body is resting, especially during sleep, blood insulin levels begin to drop; this means the body turns to using fat as energy instead of carbohydrates. These benefits all stem from increased body fat loss.
- Resistance training
Resistance training is a form of exercise that improves muscle strength and endurance. This is also known as strength training or weight lifting. During a resistance training workout, you move your limbs against resistance provided by your own body weight, gravity, bands, weighted bar or dumbbells.
- HIIT
High intensity interval training is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue.
- LISS
Low intensity steady-state, or LISS, is a method of cardiovascular exercise in which you do aerobic activity at a low-to-moderate intensity for a continuous, and often extended, period.
- Calorie deficit
Your calorie deficit is the energy your body requires to maintain your current weight, minus your dietary calorie intake. So for example, if your body requires 2,000 calories a day and you only feed it 1,200 calories a day, you are in a 800 calorie deficit.
- Vitamins B complex
B-12 is essential for the metabolism of proteins and fats. It needs B-6 and folate to work correctly. B-6 also helps metabolize protein. Thiamine helps the body metabolize fat, protein and carbohydrates.
- Low fat diet
A low fat diet is one that restricts fat and often saturated fat and cholesterol as well. Low fat diets are intended to reduce the occurrence of conditions such as heart disease and obesity.
- High protein diet
A high protein diet is a diet in which 20% or more of the total daily calories comes from protein. Most high protein diets severely restrict intake of carbohydrates.