10 Reasons women get fat

1. They eat a low fat diet thinking fat is horrible and will make them fat.

2. They eat way too many carbs. Carbs will make your butt big and not in a J-Lo good kind of way.

3. They do endless amounts of cardio thinking if they stop they will get fat.

4. The only weights they ever use are the pink 4lb dumbbells in group fitness

5. They think a trip to Starbucks counts as good post workout nutrition.

6. The believe weight training equals bulky muscles and therefore never do it.

7. They don't make time for themselves. They make time for everyone else in their life except them.

8. They eat "healthy" cereal for breakfast and think it is full of nutrients.

9. They underestimate how many calories they eat, and overestimate how many they burn

10. They have a weakness for chocolate and most sweets. Cupcakes ring a bell?

Monday Madness-Fat loss edition

• You don't want to worry about total calories or how many calories from fat you are burning, but instead about boosting 24 hour energy expenditure and increasing metabolism





• Carbs- Good in the AM, pre/post workout periods





• Move more! You might be working out hard in the gym but what are you doing outside the gym? 5 Hours of gym time leaves 163 hours left in the week. That is the time that will decide your fate in terms of getting results or not.
  
  



• Order of importance- 1) Cut out sugars/starches and eat more veggies! You cant out train a bad diet as they say. 2) Exercise and exercise with intensity and a purpose!




• Be committed! Those hips, that butt and gut didn't get the way it is overnight and you wont lose it overnight either!





• There is a thing called volumetrics. The principal is to get full on lower calorie foods. What does this mean to you? Eat lots of green leafy veggies and proteins!






• Some people say a cheat day is fine, I think a cheat meal is better. 90% clean and 10% not is a great thing to follow. But look at yourself as an individual and see what works for you.
  
  



• Lifting heavy weights on a fat loss program needs to happen. You need to keep muscle mass if you want the best metabolic burning engine you can get. Guys have no issue here, but ladies make sure it gets done. Lifting heavy doesn't need to be every week but it should be cycled into your program.

• Some other great options are any of my H4 fat burner workouts which you can search on here or my PHA format post.

Get Hot, Get Fit-

Go Dominate!

Quick 3 considerations for fat loss

1) Your workouts need to be frequent- I realize this is obvious but it needs to happen if you want the best results. Working out more frequently will give you a more elevated metabolic rate therefore you will burn more calories.

2) Training sessions need to be under 45 minutes-You have to remember that you will be starting each workout in a energy deficit since you will be cutting your calories on a fat loss plan. The fact that your energy levels will be lower wont allow you to keep up a high intensity workout for anything over 45 minutes or so. I by no means am saying not to push it however! If your workouts are designed well enough then by the 45 minute mark you should be gassed anyways.

3) Center your workouts around exercises that are the most effective for fat loss-Some exercises are just better suited for fat loss more than others are. Any multi-joint exercise will usually reign supreme. Below are some of the money exercises that should be included in any stud fat loss program.

Any variations of the below exercises works of course
*Deadlifts
*Pull-ups ( or any full body pull like inverted rows, chins )
* Push presses, presses in general
* Squats
*Step-ups
* Cleans

GO DOMINATE!