Maximize Your Fat Burning & Minimize Your Exercise Efforts: A Tutorial

SUMMARY:

I know you have seen folks who train at the gym for several hours a day and you think, “they look amazing but there is no way I could commit to that much time! ” Or perhaps you’ve seen the folks that simply walk around their block a few times and looked ripped and you think, it must be genetics. You might think that getting in shape requires too much effort or a good set of genes. While this may be new thinking for you, I’m here to tell you that you do not need to be a slave to the gym or to your genes to get in the best shape of your life! The problem is that people don’t know how to begin and feel overwhelmed with all of the information.  So many folks tell you that you need this equipment or this program. You need to take these classes. You need to lift these weights and run this amount of miles. Maybe you’ve tried so many workouts and your body refuses to budge on the scale. We are constantly told that if we want to lose weight, we need to burn more calories and eat less. Yet, I see the repercussions of this philosophy backfire, all of the time. Unsuspecting folks are tired, not sleeping, stressed out, and can’t lose weight. For most people, the concern is that they do not have the time to workout; but, I’m here to tell you that only need 3-4 hours per week to get in prime shape.  An ideal workout week should include: two to three 15 to 20-minute High-Intensity Interval Trainings; two 30-minute strength training sessions and a couple of 30-45 minute low intensity and slow cardio such as walking or yoga and one long hike on the weekends. I’ve included the sample month of workouts for you, below. You may still believe you can’t do this. Grab the attached workout sample month and try it out for one month. You’ll see that you can truly change your body with less effort!

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FULL TRANSCRIPT:

Thanks for joining me again. I’m excited about all of the engagement in this community! I really appreciate the comments, questions and taking on the challenges. I love having you here. Today, I can’t wait to teach you how to maximize your fat loss efforts by minimizing your workout efforts?

I know you have seen folks who train at the gym for several hours a day and you think, “they look amazing but there is no way I could commit to that much time.” Or perhaps you’ve seen the folks that simply walk around their block a few times and looked ripped and you think, it must be genetics. You might think that getting in shape requires too much effort or a good set of genes. While this may be new thinking for you, I’m here to tell you that you do not need to be a slave to the gym or to your genes to get in the best shape of your life!

The great thing is that you can seriously workout in less time than you spend texting on your phone most days, without a gym membership (unless you thrive in a gym setting) and get into better shape doing so. You may be thinking that you need to attend a one hour class 6 days a week to get in shape and so you’ve determined that it takes too much commitment and so you haven’t started.  Or maybe you are working out 6-7 hours a week and your body is not changing. Whether you are working out a lot and frustrated or you aren’t working out at all and are intimidated, I’m here to tell you, that with a few simple tweaks in your routine, you CAN do this!

The problem is that people don’t know how to begin and feel overwhelmed with all of the information.  So many folks tell you that you need this equipment or this program. You need to take these classes. You need to lift these weights and run this amount of miles. Maybe you’ve tried so many workouts and your body refuses to budge on the scale.

Guys, I used to go to the gym 2 hours per day. I did spinning, weight lifting, boot camp, yoga, pilates and ate whole foods. Yet, my weight didn’t budge.  If anything, I gained weight and felt tired most of the time. I hired trainers, I ordered DVDs, I read books and finally, when I was ready to give up, I came across research linking cortisol and insulin to weight loss resistance and other hormones such as testosterone, growth hormone, leptin, etc. to fat reduction. Now there are many hormones and neurotransmitters responsible for determining which pathway your body chooses; but, I’m here to tell you that if you are getting on a treadmill and counting the number of calories you burn you are focused on the wrong thing. Weight loss has more to do with hormone manipulation and support than calories in and calories out.  How do I know this? I have yet to see one of my patients who is trying to lose weight, be a chronic over-eater and under exerciser. If anything, most of them eat relatively well and are active.

Take, for example, one of my patients Maddie* (name has been changed). She came to me 20 pounds overweight. She wasn’t sleeping well. She was waking throughout the night and waking feeling unrested. She has three kids and a stay at home mother who runs a very profitable online business. In an effort to lose weight, she was on a very high-fat diet, low carbohydrate intake. When we calculated her daily intake of calories, she was getting between 800 and 1200 per day for her nearly 6-foot frame. In addition, she was running over an hour per day, in addition to taking Zumba classes. Yet, her weight would not budge.

We are constantly told that if we want to lose weight, we need to burn more calories and eat less. Yet, I see the repercussions of this philosophy backfire, all of the time. Unsuspecting folks are tired, not sleeping, stressed out, and can’t lose weight.

In an effort to rebalanced her hormones, we calculated the number of calories Maddie would need to thrive and slowly over a period of 6-8 weeks, we built up her caloric intake. I advised her to STOP running. She was advised to create a simple workout routine which I will be sharing with you in this video and we supported her adrenal health with supplements.  We discussed some stress-mitigating techniques and increased her awareness of when she would need to take meditation breaks.

For most people, the concern is that they do not have the time to workout; but, I’m here to tell you that only need 3-4 hours per week to get in prime shape.  

To target fat burning hormones, you simply need the following:

  1. 2-3 High-Intensity Interval Training (HIIT) sessions per week. These consist of 30 seconds of going all out with as much rest as you need in between (usually a minute) before the second round. You repeat this sequence for up to 15-20 minutes. These intervals will stimulate fat burning hormones and create a fat burning response in your body for 24-48 hours without overstressing the body. But more is not better here. Keep the sessions under 30 minutes and no more than three times per week. You can use a mini trampoline if you any joint concerns. You can use a jump rope, do jumping jacks, run in place, it doesn’t matter. Just do what you can do and get your heart rate up to its max for a short period of time.

  2. Strength train twice a week for 30 minutes. Focus on working your whole body and using functional movement such as squats, push-ups, pull-ups, plank raises and rotations, kettlebell training, etc. If you need help with this, I have created a video that shows you how to do this. I’ll link it the video for you HERE. The more muscle you have, the higher your metabolism. Weight training will also increase fat burning up to 24 hours post workout. In addition, increasing lean muscle mass has been shown to increase longevity and positive genetic expression.

  3. Low and slow cardio. Walking, yoga and hiking are incredible for helping you to dive into your glycogen storages in the muscle and burn fat long term. A 45-minute walk here and there and a 2-3 hour hike on the weekends will get you in the zone in no time. Low and slow cardio reduces the risk of many diseases, improves mood and decreases inflammation in the body.

Here’s the deal, if you only went by how many calories you burned in each of these workouts (like folks do with most cardio machines) you would be discouraged because the number is low. But if you measured the amount of fat burning that is ignited over a 24-48 period after your workout, you would feel much better, wouldn’t you? The truth is your treadmill monitor is NOT going to do that for you, so stop using it as your guide.

Maddie was very skeptical that working out less would increase her fat burning capacity; but, once we gave her the tools to manage stress, increased her calories to the appropriate level and decreased her workout load, she was able to not only drop weight but maintain her weight loss with less effort.

I’ve included the sample month of workouts for you HERE.  

You may still believe you can’t do this. Grab the attached workout sample month and try it out for one month. You’ll see that you can truly change your body with less effort!

Thanks again for being here. I honor you for continuing your learning and your engagement in this community!

Do me a favor, In the comments below, type in what you thought about the video.  tell me any comments or post a question that you may have because I’ll be personally be responding to any questions you have.  I’m trying to engage you as a community because you guys are awesome. I look forward to hearing from you!

I look forward to seeing you in the next post. Until then,  Remember every day to live your best life by supercharging your health, satisfying your soul, and simplifying your lifestyle.

XOXO,

 

Dr. Linné