Tag: cardio

Facts About Fats

We’ve all done it… blamed curtain foods for the way we looked or assumed that a specific macro was the sole reason people are overweight.⠀
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Today there is a never ending debate between which macro is gonna kill us, carbs or fats.⠀
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The truth is, nether of these macros are the sole cause of the obesity epidemic in the world. Totally intake of calories, mixed with chronic yo-yo dieting, and in activity are what’s really to blame here.⠀
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Wether your eating high fat or high carb your weight loss goal can still be achievable. Just remember that fats are ESSENTIAL for life and should never be fully removed from anyone’s diet.⠀
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Here are some facts about fats that you probably didn’t know!⠀
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🔹there are 5 types of fatty acids; omega 3, omega 6, monounsaturated, saturated, & trans fats. All of these besides trans fats are healthy and serve there purpose in everyone’s diet.⠀
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🔸omega 3 & omega 6 fats can not be produced by the body, therefor must be obtained through a persons diet.⠀
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🔹fats are needed for vital process like eye, heart, & brain function. The also play a key roll in growth and development.⠀
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🔸some vitamins like A,E,D, & K are fat soluble and without fat the can’t be absorbed into the body. Possibly resulting in vitamin deficiency’s. ⠀
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A persons diet can consist of anywhere from 20-40% dietary fat depend on they goal, lifestyle, and food preferences.⠀
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But like I said in the beginning, fat does not make you fat and should not be something you strive to avoid.⠀
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The mix between high sugar and high fat in a persons diet is gonna be more of a contributor to there poor health.⠀
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Hope these facts on fats provided you with some general understanding as to why fats should still be in ANYONES diet protocol.⠀
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And be on the look out for more facts about each macronutrient in the future. We’ll be covering the other two here real soon😉.⠀
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75% Of Your Body Is Water And Not Fat.

Our bodies are not mostly composed of fat, they’re mostly composed of water. Therefore, most of the weight changes we see from day to day are water changes, not fat change.
A few reasons you see fluctuations on the scale:
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▪️Recent increase in cardio (increases blood volume). This is a biggie, can add up to 5 lbs in some people, just plasma + new red blood cells, & can cause a month-long stall in scale weight.
▪️Recent increase in weight-lifting (sore muscles retain water); eventually there will also be muscle gain, though that is a slower process (weeks)
▪️Any soreness, injury or bruising (causes inflammation = local water retention)
▪️Illness (ditto)
▪️Change in timing of dinner to a later time than usual, and/or addition of a late night snack even if you ate the same total # of daily calories. The timing alone has an effect. Later eating means that the gut will still be holding “gut water” used in the digestive process during the next morning’s weigh-in. Even a 1 hr later dinner time can affect scale weight the next morning
▪️Single unusually large meal within past 5 days – large meals take multiple days to digest, during which not only the meal itself, but also a mass of water equivalent to ~2x the meal’s weight, will all be parked in your gut for digestion.
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▪️Eating more carbs after a period of not having had many carbs (causes liver & muscles to increase glycogen stores; each 1g of glycogen is structurally packaged with 4g water so you end up with water weight)
▪️change in dietary fiber (affects “poop weight”)
▪️change in pooping frequency (obvious reasons)
▪️Recent exposure to heat (hot yoga, exercising in heat)
▪️ Menstrual cycle / birth control – about 1/3 of women have noticeable swings in weight during the week before menstruation / week of menstruation.
▪️increase in sodium intake
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In short, trust your calorie deficit. If you are tracking your food accurately and are really eating at a caloric deficit, there is no way NOT to be losing fat. The fat loss is just hidden on the scale by the myriad causes of fluctuations in water & digestive waste.

Cardio Is Killing Your Fat Loss.

Cardio , fatloss
What’s the ideal way to lose fat?? ⠀
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Definitely cardio right??🤔⠀
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❗️WRONG❗️⠀
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I get this ALLLLLL the time… “I’m only doing cardio right now because I’m trying to lose weight. Then I’ll build muscle after.”⠀
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Most likely all this is doing is slowing your fat loss down!!⠀
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Steady state cardio for long periods of time only sends a signal to the body to become more efficient with calories. (Aka slow metabolism down)⠀
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A slower metabolism = slower fat loss.⠀
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Yes cardio can be good for overall heart health but it is not ideal for fat loss.⠀
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So what is??🤔⠀
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❗️LIFTING WEIGHTS❗️⠀
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Building muscle is the best things you can do if your trying to lose fat.⠀
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Having more muscle increasing metabolism. ⠀
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Not to mention you’ll be able to hold more body fat and look leaner because of the amount of muscle you have. ⠀
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Building more muscle = faster fat loss. Period.⠀
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Proper weight training mixed with proper macronutrient manipulation is the key to effortless/“quick” weight loss.⠀
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Down the road once you have exhausted all the variables that have to do with weight training and nutrition then you can add in some cardio and give yourself an extra boost to get you to your goal.⠀
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But don’t be the person that only does cardio expecting to get to your goal in time. ⠀
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Adaptation to cardio happens quick. ⠀
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And it’s a lot longer, slower process then if you just focused on lifting weights!