The single most important thing we need to focus on for sustainable, long-term and effective fat loss is... Increasing our Resting Metabolic Rate (RMR). The amount of calories we burn at rest is what truly dictates whether or not we carry excess adipose tissue (fat). So how do we increase our RMR?
1. Hormones, Stress & Sleep
A. Get your blood work done, get your hormones tested and take action!
B. Balance your stress.
C. Optimize your sleep. (Sleep early 9-10 p.m. and shoot for 7-9 hours per night)
A. Vegetable Oils I.E. Canola, Rapeseed, Cooked Oils, Sunflower Oil & etc.
B. Eliminate Toxins & Stress i.e. bluelight, toxic thoughts, people, relationships, toxic chemicals and etc.
A. Download cronometer or my fitness pal.
B. Track your calories, macros and the types of foods, which you eat.
C. Become aware and set goals such as reducing your total calories by 250-500 per day.
4. Move Daily
A. Daily Movements i.e. 3 x 10 Minute Walks a day preferrable after each meal. Other forms of daily movement include... hiking, daily jump rope, jogging and/or trampoline.
B. Cardio 3-4 x Per Week (HIIT: High Intensity Interval Training - 45s on 90s off 10-20 Minutes).
C. Resistance Training (Total Body 2-3 x Per Week).
BONUS! (Click on Links)
I also recommend proper supplementation:
1. Magnesium Oil
3. Vitamin E (daily with selenium)
4. Selenium (daily with vitamin E)
5. DIM (daily)
6. Brewers Yeast (1-2 tbsp per day)
7. Apple Cider Vinegar (before each meal 1-2 tbsp.)