Dear Fit Crew Athlete,
We are so excited about all the people who signed up for this month’s
body fat challenge. Good luck to EVERYONE competing.
Many of you have been asking- “What can I do to bring my body fat
percentage down.” The easy answer is- step it up in the gym- maybe add
one extra training session to your week. But, the truth of the matter
is- just working out won’t bring that number down- You really need to
focus on your diet.
Here are five things you need to know to lower you body fat percentage:
1. Watch your carb intake.
Watching carbs is key, as always, especially when you’ve got weight to lose. Keep your carb intake very low, taking care to avoid all processed food (hidden sugars). You might also try skipping fruit.
2. Get enough sleep.
Chronic levels of sleep deprivation cause the release of cortisol, our fat-storing friend. Get seven to eight hours of sleep a night minimum.
3. Lower stress levels.
The stress response system is subconscious; it responds to stimuli and nothing else. Emotional stress, physical stress, financial stress, relationship stress – the body does not differentiate between sources of stress. They all cause the body to produce cortisol, the fight-or-flight hormone that catabolizes muscle, worsens insulin resistance, and promotes the storage of fat.
4.Hydrate with H2O.
Divide your body weight in half and drink that amount in ounces of water. 100lb woman should drink about 50oz water daily. Try not to drink water or any liquids within 30 minutes of eating to avoid the dilution of enzymes that break down food in the gut.
5. Log your food.
Logging your food is super important, it keeps you in check with yourself. A days worth of food in front of you on a notepad helps with determining if you have consumed the right amount of nutrients.
Most of your meals should look like this:
1) 4-8 oz of protein such as chicken, beef, turkey, pork, wild game or seafood
2) Add several servings of multicolored vegetables, either raw, steamed or lightly cooked.
3) Round out the meal with good fats from Avocado, olive oil or a handful of un-salted nuts such as almonds, pecans, brazil nuts, macadamias or walnuts.
We are determined to work with you throughout this month- let’s take
this time to really learn about what makes us stronger, leaner, and
Andrew will be adding recipes, health blogs, and nutritional
information to his website www.andrewterman.com. This should give you
everything you need to succeed.
As always- please contact me if you need anything-