Fast Five Friday Newsletter (Got to Bed Early to Lose More Body Fat, What to Drink for Fat Loss)
Happy Friday!
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Here are 2 fitness tools, 2 dieting tips, and a quote for your mindset this week.
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2 Fitness Tools
1. Get More Sleep to Lose More Body Fat
When it comes to losing fat and building muscle, sleep is extremely important because of the impact on your recovery and hormone regulation.
A study by the University of Chicago looked at men and women, whose average age was 41.
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Their calories were controlled by putting them in a calorie deficit, where they were compared over the course of two weeks: 8.5 hours of sleep, as opposed to 5.5 hours of sleep.
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They measured a fat-free body mass, so they're measuring fat levels and muscle.
They found that having a sleep deficit decreased the proportion of weight loss of fat by 55% (which was 1.4 versus 0.6 kilograms).
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The group that got 8.5 hours of sleep lost 1.4 kilograms of fat in two weeks, but the group that got 5.5 hours of sleep only lost .6 kilograms of fat.
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That's almost double the amount. It decreased the fat loss by 50%, but increased the loss of fat-free mass by 60%. So sleep has a huge impact on fat loss and muscle retention.
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Other studies have also shown that not getting enough sleep decreases testosterone and increases cortisol.
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You don’t want elevated cortisol, because when it’s released you're breaking down muscle.
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Rather, you want to build muscle and stay anabolic.
Lack of sleep also decreases growth hormone levels, which see their highest spike while we're sleeping.
Sleep impacts your hormones a lot, meaning it can impact your ability to build muscle, drop body fat, and recover from your workouts.
But how many hours of sleep should I get?
A good amount of sleep is seven to eight hours.
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But since you’re doing intense training, you may need more sleep than the average person.
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You may need more like eight or nine hours.
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This will vary from individual to individual, so you'll have to see what you feel is best.
Track your sleep.
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See how much you're getting.?
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Compare it to how you're feeling, and how you're recovering between workouts.
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Then you should find a good recommendation for yourself.
Research =>?https://www.ncbi.nlm.nih.gov/pubmed ??
2. The Best Workout Plan
Remember this... ?
The ONLY workout that actually matters... ?
Is the one that you actually show up and do consistently.
Showing up and doing a 10 minute weight lifting circuit 3x a week... ?
Is SUPERIOR to doing an hour and half body building workout 1 day a week. ?
Seems obvious right? ?
but the the truth is... ?
What's most important for getting strong, building more muscle, and improving performance... ?
Is simply showing up consistently. ?
If you can COMMIT and I mean COMMIT to showing up to the gym no matter what 3-4 days a week. ?
Even for just 20 minutes... ?
As long as you are focusing on getting a little better each time... ?
Trying to do a few more reps, add a little more weight to the bar... ?
You're going to be improving. ?
Your best body every, your highest level of physical fitness, can only come when you just relentlessly show up and get it done. ?
Even if it's ugly. ?
Some days I go in and just do 4 exercises. ?
That's it. ?
So don't beat yourself up if you feel like your plan isn't optimal. ?
Instead focus on showing up no matter what and continuing to push yourself each time a little bit more. ?
Give your 100% best every time.? ?
Granted some days you're not going to be feeling that great and your 100% best is literally just showing up and checking off the box. ?
Other days you will come in, lift heavier or more reps than you ever have before... ?
It's all relative. ?
领英推荐
Just always keep showing up! ?
Next I'm giving you a workout you can do at home with just a couple of DBs... so you can still get it done even if you don't get to the gym!
2 Dieting Tips ?
1. What to Drink For Fat Loss
DISCLAIMER: These drinks will not cause you to instantly drop body fat.
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You still need to be in a calorie deficit in order to lose body fat.
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You can ensure this by tracking the foods you eat as accurately as possible until you can do it intuitively and still lose weight.
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These drinks will simply make it EASIER to eat at a calorie deficit because you will stay hydrated and won't be drinking your calories!
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Here are my favorite drinks for fat loss!
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Water?
This is number one for sure. 0 calories, keeps you hydrated, and 100% natural ;) Aim to drink half your body weight in ounces while cutting to ensure you stay hydrated
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Black Coffee
0 calories and also packs a potent punch of caffeine. Caffeine is great while trying to lose weight because it is an appetite suppressant. Drink in the morning for a boost!
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Diet Soda
Yes this isn't a typo. Diet soda doesn't cause cancer. It isn't great for your teeth though! But drinking them on occasion is perfectly okay,and is a nice sweet treat without the caloric punch. I just have one on occasion but it saves you several hundred calories as compared to regular soda.
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You can check out some research here if you're interested =>?
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Seltzer
A great 0 calorie beverage that gives you the carbonation you crave without all the extra calories. Also changes it up by having some flavor!
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Green Tea
If you don't like coffee this is a perfect alternative for you. Brew up some green tea and you're good to go. It contains caffeine and ECG which promotes a healthy metabolism as well!??
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2. Stop Dieting and Start Living
The problem with going on a "diet" is the idea that it's something you do temporarily just to lose weight.
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This is the problem with cutting carbs, going keto, and restricting your food choices.
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"I can't have that.."
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"I'm avoiding carbs because they make me gain weight."
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"I'm not drinking alcohol for the next 12 weeks while I do this weight loss challenge."
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The thing is...
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Your life isn't a 12 week challenge.
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There are going to be carbs around.
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You're going to be going out to dinner with friends, and spending time with family during the holidays.
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And guess what?
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There is going to be great food, and drinks to be had!
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Why not learn how to navigate your relationship with food NOW so you can lose the weight for good while still enjoying yourself?
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You don't have to eliminate any food groups to lose weight.
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You don't have to do hours of cardio to "burn body fat"
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What you have to do is consistently hit a calorie deficit.
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WHILE still enjoying the foods you're eating and living your life!
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When you're able to do this you're no longer dieting...
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You are simply adjusting your lifestyle and habits to fit the body and health you want to have!
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A Quote to Think About Today
“One of quintessential expressions of living a full life is being at peace regardless of circumstance.” -Unknown
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Hope you have a great weekend!
Best,
Nate Brown
Fast and Swole Training
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Fast Five Friday PS. Here are a few ways I can help you more
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1. If you want to be personally coached by me through your fat loss journey on a diet with ZERO food restrictions, no BS supps, and without having to kill yourself in the gym message me "Ready" and I will get you the details on my 1-on-1 online coaching.
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2. If you want to join my free Facebook group of like-minded individuals looking to get in their best shape ever after 30 message me "Group" and I'll send ya the link.
3. If you want my 7 Step Checklist on How to Lose Fat At Any Age message me "Checklist" and I'll send it your way.
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