In order to burn fat, we must switch our genes from sugar-burning to fat-burning. In order to do that, it takes time! In short, this is also what it takes: mindset, nutrition, and fitness. Today, I want to share about an advanced technique I use and guide my clients to eventually utilizing: FAT-Fasted workouts. Specifically, full-body workouts.
Full body workouts are the best for stimulating lipolysis (fat burning) and mobilizing the fat.
Although you can get health and body composition benefits from a ketogenic diet, exercise helps increase the rate at which you see and feel the benefits.
Strength training specifically helps burn what’s called glycogen (stored sugar) in the muscles as well as the liver.
In order to get the solar energy production of ketones (by-product of burning fat), we have to deplete the glycogen stores in the liver and muscles. A ketogenic diet and exercise is the best way to do this, for a number of reasons.
8-27-18 FAT-Fasted Workout
👉🏼4×6 back squat & pistol squats (each side)
👉🏼4×8 bent rows (each side), pull ups, toes to bars, & side planks (10breaths each side)
👉🏼3×12 kettle bell swings & goblet squats
Another interesting thing to note is that when someone has a lot of belly fat to remove, there is typically a lot of fat stored in the liver that needs to be burned. This is why some may not notice too much of a change in the belly fat for some time until the liver is cleaned out.
The liver is what produces ketones once glycogen stores are deleted but it also is where fat may be deposited from a poor diet. So, again, a ketogenic diet is a great tool to implement for some time to get the desired results. Then, once we are happy with our results, a lifestyle approach can be discussed in the context of the individual and their goals.
The Problem – most people don’t want to take the time to do this correctly and end up rushing the process, only to:
- Push through with WILLPOWER until that runs out and they lose the bandwidth to continue.
- Suffer through the process with another un-sustainable approach leading to failure.
- Not see the results they are looking for all together and give up.
- Harm themselves in the process of rushing.
I personally took a few of these approaches until landing on the process I now use with my clients on a journey guiding them to success. It starts with the CLARITY & WHY behind the initial GOALS, progresses with GRATITUDE & TRUSTING the PROCESS, and manifests into a TRANSFORMATIONAL new version of yourself that lasts a lifetime. 💚✌️
Want to learn more about making changes TODAY to improve your brain’s health, remove excess body fat, gain more energy, improve sleep & recovery, clear up inflammation & digestive issues, and put cravings at bay all while worrying less about food?
Hit me up! 😊
-Josh P.
DM me or 📲 josh@joshperrybmx.com