Day #9 of The 12 Fitness Days of Christmas

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1. Do what you love – We are all different.  There really isn’t one be all end all exercise, workout or even program that best and only way to get in shape. There are many different options out there for you to choose. You have to do what you love.  If you love to hike do that.  Maybe you enjoy yoga or cycling, do it!  Weight lifting or rock climbing, do it. Maybe its Training For Warriors (very smart) DO IT!

The biggest benefit to doing what you love is you will actually do it.

2. Lift weights – I love cardio as much as the next person, but a quality weight training  program will take your fitness goals to the next level. Lets go over the difference between cardio and strength training and how it relates to fat loss.

After a hard training session of cardio your body needs to come back to homeostasis. Now this can take anywhere from 12- 48 hours, and the whole time your body is burning fat like crazy. When you start a strength training program you are adding resistance to your body (muscles, tendons, joints and bones) in the process making them stronger. Now here’s the cool part, the more you lift weights the more muscle you will gain and you will become stronger. The stronger you become the more work you will be able to do in the gym, meaning more fat being burned.  But heres the cooler part, your body will continue to burn fat on days that you don’t workout. How is this possible you ask? Because unlike fat, muscle needs constant fuel, it will draw from fat stores to maintain itself. So when your sitting at your desk doing work your muscles are burning up fat stores in your body.

3. Eat more protein – Your body digests protein more slowly than fat or carbs, so you feel full longer because it takes longer to burn protein than carbs or fat. Your body expends more energy absorbing the nutrients in a high-protein diet. Protein is essential for maintaining muscle and burning calories. I suggest only High-quality protein from foods such as eggs, lean meat, poultry, seafood, and dairy. Protein which is essential for maintaining muscle and burning calories.

4. Cut out vegetable oils and trans fats – Stay away from all products containing trans or partially-hydrogenated oil; buttery spreads and sprays (Smart Balance, Promise); canola, cottonseed, corn, soybean, safflower, sunflower, and all other high polyunsaturated oils; margarine; and vegetable shortening.

Instead, cook with coconut oil, butter, or other saturated animal fats, and consume extra-virgin olive oil at meals.

About the Author John Praino

Coach John's enthusiastic approach and positive energy will get anyone excited about fitness. However it's his ability to motivate and inspire people to do more not just in the dojo but in life that gets results.

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