Ok, so that’s not new news to any of us but chances are you’re now deep in to your summer routine and have fallen off your pre-summer beach-body cut program. You’re running out of time because you’re having so much fun and looking for ways to get leaner. Here’s a quick-list of things to help shed a little extra body fat.
1. Sprint instead of long-distance cardio
Sprinting has been shown to dramatically increase your cardiovascular ability and fat-burning potential. Although both sprinting and endurance cardio (long and slow) can be used for getting results, often high-level individuals or those with a lot of stress will find themselves stuck in a rut with their fitness while trying to do more and more cardio. The benefit of sprint is that it doesn’t raise the stress-hormone cortisol like long cardio does, so you can actually lose more fat in 4-30 minutes of sprinting than you can 1-2 hours of endurance cardio.
Summary: Do a 5 minute jogging warm-up, then go to you sprinting workout. Sprint for 30 seconds, followed by a 3 minute rest and repeat this 3.5 minute interval 6-8 times.
2. Get some sun
Yes, I know everyone is saying “STAY OUT OF THE SUN! IT’S GON’ KILL U!” But the reality is, God made the sun. I have a tendency to think the rise in skin-cancer has more to do with our nutrition and skin/hair products than it does the actual sun. Sun-exposure allows the body to create vitamin D. Vitamin D is necessary in absorption of calcium to strengthen bones, which effects muscle function, fat loss and storage and teeth health to name a few.
Summary: Do more activities outside. Turn off your iPhone
L-Glutamine is a conditionally essential amino acid that the villi in your gut function on for fuel. If you’ve been on antibiotics at some time in your life or have a high carb/high sugar diet (most americans) you could probably benefit from this. It’s estimated that 90% of the chemicals in your brain that help you feel good originate the process of formation in the gut. That means…if your gut isn’t functioning right, you get sad. If your gut isn’t functioning right, you can’t produce hormones the right way or use fuel the right way, which means you get fat and sad. L-glutamine is AMAZING. I take it in cycles and feel great every time I do.
Summary: Taking L-glutamine can help you reset your health from the inside- out. If you’re interested, click here for a source that combines L-glutamine with other Amino Acids for a Healthy body.
4. Take Magnesium
Most active or stressed people can benefit from Magnesium. It’s one of the most important minerals for energy production, muscle function and contraction, fat use, etc. I take a topical formula and spray 500 mg on the back of my knees and take 200-500 mg orally at night. Magnesium Oxide is poorly absorbed by the body…the evidence is that it’s used in some laxatives. get a good brand.
Summary: Stay away from garbage supplements, reach for Magnesium Taurate, Malate…citrate….anything that ends in “ate”.
5. Bear Crawl
The bear crawl has quickly worked its way in to the core of my programming. Besides working your body in criss-cross patterns and stabilizing your spine, It’s one of the few exercises that forces you to activate your deep pelvic muscles the entire time! Weakness in these muscles is one of the main causes behind the people I see who get injured, so you want to have full control over these and work them….every time you move! Click here for a video on the exercise. The end-result of adding this exercise to your workout is a more explosive body. Jump higher, run faster, burn more fat, build more muscle.
Summary: Work Bear Crawls in to your workouts to get a stronger, more functional core.