Running and Fat Loss

Dear runners, 

Have you been logging the miles but not seeing results in your body composition? This happened to me. I called it chubby fit syndrome. My legs could get me across the finish line of a half marathon, but I wished I was stronger and that my midsection was a lot firmer. 

This happens to A LOT of runners. 

What many runners don’t realize, and I was one of them, is that we are 1) under-eating in calories and 2) spending too much time in sustained state cardio -> which helps your heart and your endurance, but not fat loss and muscle building.

The FASTer Way to Fat Loss® put together a workout plan that includes interval training (like sprints and cardio HIIT), strength training and rest days. All things you are probably doing or have done before, but the FASTer Way combines the workouts with intermittent fasting and carb cycling for FASTER results.

You CAN do the FASTer Way if you are training for a half/full marathon. You won’t have to give anything up, in fact you can still enjoy that celebratory beer at the finish line if that’s what you like. The FASTer Way will simply show you how to improve the things that you are already doing and make them work FOR you instead of AGAINST you. 

And it’s not just about losing fat, the program has other benefits for runners like faster finish times, better quality of running and fewer injuries.

If I know anything about runners, it’s that you want to continue doing it when you are 70, 80, heck even 90! This program can show you how to fuel properly and maximize your workouts so that your body can sustain a lifetime of running. 

If you have any questions, email me at amycainefitness@icloud.com

You can find more information about the program or join my next round here.

Sleep is Important to Burn Fat

There are a lot of factors that affect our body's ability to effectively burn fat and sleeping well is one of them. Not sleeping enough can reduce and undo the benefits of good nutrition and exercise, which is why rest is the second most important part of the FASTer Way to Fat Loss® program.

Here are some reasons that getting a good night's sleep is important:

1. Lower cortisol levels - when your body is sleep deprived it produces more of the stress hormone, cortisol. Higher cortisol levels can cause the body to store fat and increase the hunger hormone.

2. Increased motivation - poor sleep or not enough sleep leaves you feeling exhausted, dazed, even a little grumpy. Any motivation you had to reach for good food choices or to take time for exercise goes out the window.

3. Managed hunger hormones - Those who get adequate sleep tend to eat fewer calories than those who don't. Sleep deprivation disrupts the daily fluctuations in appetite hormones and is believed to cause poor appetite regulation. This includes higher levels of ghrelin, the hormone that stimulates appetite, and reduced levels of leptin, the hormone that suppresses appetite.

4. Reduced insulin sensitivity - lack of quality sleep can affect insulin levels. When insulin levels are off, your body will start to store fat instead of burn it.

When you cut back in sleep, you also cut back the amount of fat loss you can lose by half.

Try these tips for better sleep:

1. Do your workout at least 3 hours before bedtime. Physical activity promotes deep sleep, but too close to bedtime can stimulate the body and keep you awake.

2. Reduce your screen time. Playing on your phone or laptop, watching television can prevent the body from producing the sleep hormone, melatonin.

3. Create a sleep sanctuary. Dark and cool rooms promote better sleep. Use black out curtains, cover the glow on your digital clock, wear a sleep mask to block out light. Decrease the temperature in the room you sleep in to signal the body that it is time to go to sleep.

4. Eat whole foods. What you eat throughout the day can promote better sleep. Avoiding processed foods will help you fall asleep and stay asleep longer. Consuming proteins, healthy fats and complex carbs will promote the fat burning process and muscle growth while you sleep.

So, in addition to making good food choices and exercising daily, getting enough sleep is important for fat loss and our overall health.

See information on my next round of FASTer Way to Fat Loss® here.

No More Scales: Why You Should Stop Using a Scale to Measure Progress

I'm going to share an idea that may sound really, really crazy, but I think you should get rid of your scale!

Let me tell you why:

1. Your scale doesn't tell the whole story. Fat loss and weight loss are not equal ---> fat takes up a lot more room. When you lose 5 pounds, it looks like you lost A LOT more because the space that fat takes up is significant.

2. Weight fluctuations are normal. As we lose fat, our fat cells fill up with water. It's a last ditch effort to stay in our body. This can actually cause a temporary weight GAIN. Once the water leaves the cells our weight will drop. Over time (like during a FASTer Way to Fat Loss® journey) this will happen repeatedly.

3. The number can be misleading. It can tell some people they are healthy when they are not. It tells other people they are unhealthy when they are. Progress should be measured by how we look and FEEL, NOT by a number on the scale.

4. There are other ways to measure your progress. You'll be much happier if you focus on the right measure of your progress, like your body measurements, your before and after photos, your blood work, energy levels, sleep and mood. All of these are much better measurements of your health and wellness than a number on a scale.

If your clothes are looser and fitting well, if you're sleeping well and have lots of energy to do the things you want, then why does a number on the scale need to be the main measure of your progress? It shouldn't.

Now, go toss out that scale and tell your friends and family to do the same!

Leave a comment if you did it.

Tips for Successful Low Carb Days

Low carb diets are a strategic way to teach our bodies to burn stored fat. When consuming fewer grams of carbs throughout the day, our bodies deplete of glycogen and reach to stored fat for energy.

Most people starting a low carb diet for the first time will struggle in the beginning and sometimes feel withdrawal like symptoms (headache, puffiness), especially if they are coming from a high carb, high processed food diet. This is caused by the transition our bodies go through while going from a sugar burner to a fat burner and adjusting to a new eating cycle.

Here are some tips for a successful low carb day:

1. Plan your meals - If you have an idea of what you are going to eat throughout the day, go ahead and log it into My Fitness Pal and check your nutrient goals. This is a great way to make sure you don't exceed your carb intake goal and lets you see where you need to make adjustments.

2. Have low carb snacks ready - Snacks are often the culprit when exceeding low carb goals. Plan your low carb snacks and have them on hand so you don't have to think about it. Nuts, raw veggies, jerky, even a protein shake are great low carb snack ideas.

3. Drink plenty of water - Avoid carb loaded drinks and instead drink lots of water. Staying hydrated will prevent cravings and help flush the body as it processes all the protein and healthy fats you are consuming during your eating window.

4. Vary your foods - It's good to have go-to protein choices, but keep it interesting by mixing in different proteins. Instead of always going for the chicken recipes, try fish, sausage, pork. Also, try preparing foods in new ways, like mashed or riced cauliflower!

5. Consume healthy fats - Healthy fats like fish, nuts, avocado, oils, will help you feel full and will help you reach your calorie goal for the day. Healthy fats have more calories per gram than protein and carbs.

Consuming an intentional low carb diet will help turn our bodies into fat burning machines. In the FASTer Way to Fat Loss® program we cycle low carb days and regular carb days. Click here to learn more about my bootcamps and I will show you how to pair workouts with low carb days for optimal results!

5 Reasons NOT to Skip Leg Day!

Saturday's are leg day around here and in the FASTer Way to Fat Loss® program we work them pretty hard!

If you are still wondering why "never miss a leg day" is a big deal, check out these 5 reasons why you shouldn't forget to train your lower body once a week.

Leg Day - 5 reasons it’s important

1. Core and cardio - leg exercises are compound movements which mean you work multiple muscle groups and get your heart rate up

2. Better performance - strong legs mean better balance and stability during all of your activities.

3. Fat loss - training the largest muscle group means using more energy which comes from stored fat

4. Prevent back pain - strong glutes, hip flexors, quads and hamstrings keep you stabilized and will help prevent back injuries

5. Look great - toned and strong legs are sexy!

If you'd like to see some leg day exercises, follow me on IG (here) or join my FASTer Way To FASTer Way to Fat Loss® bootcamp. Get more details and a FREE starter kit here!

3 Intermittent Fasting Tips

Intermittent fasting has become a health and fitness industry buzz word but there's a good reason for that: it works! 

What is it? intermittent fasting is an eating schedule that alternates between a FASTED state and a FED state during a defined time period. The point of using IF is to extend your fasting window to force your body to rely on stored fat for energy.

People are often skeptical when they hear the term intermittent fasting, however I want you to know that it is an effective practice that will help your body burn fat. I've been implementing IF for over two years and feel amazing.

Here are three intermittent fasting tips that you can do to start using this strategy today!

1. Try shortening your eating window. You don't have to jump into a 16 hour fast right away. Just try something that feels doable for you. Start with a 12 hour fast, see how that feels. When you are ready, try bumping up to 14 or even 16 hours of fasting. 

2. Drink plenty of water! Staying hydrated, especially during your fasting window, is very important. Start each day with a large glass of water (or two!) and keep drinking all day. It's also ok to drink black coffee, herbal teas and BCAAs during your fast. 

3. Focus on whole foods. Break your fast with a healthy balance of protein, carbohydrates and good fats. Eating whole foods fuels our body properly, prepares our body to function optimally and fills our body with appropriate macronutrients and micronutrients to sustain our fasting period.

I fully believe in the benefits of this lifestyle and encourage you to give it a try!

Let me know if you do in the comments below :)