Exercise Tips for Fat Loss

Written by Dr. Jordan Valdez, ND, RD

The world of working out can be a large one to navigate - there are many different types of exercises and exercise plans - where does one begin? Well, if your goal is fat loss, there are a few guidelines that can help you succeed in burning fat and building muscle for the long-term!

Combining Diet and Exercise for Optimal Results

• Stay accountable - this is arguably the most important guideline, especially for those who are less disciplined, because it involves the first step: getting yourself to workout consistently, and consistency is key. You have to get yourself to your workouts and you have to keep getting there. So do what it takes to make this happen and set yourself up for success. Think of your workouts as non-negotiables. Here are a few tips:

1. Sign up for a membership at a gym or studio

2. Join a 30- 60- 90- day challenge

3. Have a workout buddy or buddies

4. Schedule workouts ahead of time

• Build muscle - muscle burns more calories at rest than fat, when you increase your muscle mass, you increase your basal metabolic rate (AKA your metabolism). Many of us, especially women, tend to focus on cardio and neglect strength training. Although both are important for fat loss, you can think of it like this; cardio is great for shedding (dropping pounds) and strength is great for shaping (tightening and toning).

1. Strength train at least 2-3 days per week

2. Perform on non-consecutive days (e.g. M/W/F)

3. Include days for upper and lower body parts

4. Do compound exercises before isolation

• Increase EPOC - EPOC stands for excess post-exercise oxygen consumption (or the “afterburn effect’), which means calorie burning is increased post workout because your body is working hard to recover from intense exercise. This happens from workouts that push you to your limits, even if just for a few seconds. If it’s not challenging, you’re probably not doing it right! However, you should always be mindful of your body's needs.

1. Perform HIIT (short rounds of intense activity) 2-3 times weekly:

1. Cycling

2. Sprints

3. Plyometrics

4. Strength circuit

5. Swimming

2. Typical 10-30 minute HIIT formula: 1:1 or 1:2 work to rest ratio

1. E.g. 1:1 = 10 seconds on, 10 seconds off

2. E.g. 1:2 = 10 seconds on, 20 seconds off  

• Increase NEAT - NEAT stands for non-exercise activity thermogenesis, which means calorie burning that occurs from non-exercise activity - yes, you can burn calories without working out! This is why our ancestors were leaner and why European people are leaner - because they're mostly on their feet, walking around and doing manual labor. Whereas modern Americans are mostly sitting or driving. Here are a few tips:

1. Avoid being sedentary by using all opportunities to keep moving

2. Walk or bike to places, take the stairs, park farther away

3. Use a standing, cycling, or treadmill desk and take stretch/walk breaks

4. Choose to carry physical items

• Nourish your body - nutrition is a foundation for promoting fat loss. The right nutrition can maximize your performance, recovery, and results. In general, you want to focus on eating complex carbohydrates before your workouts to increase the amount of energy your muscles have available, and focus on eating protein and antioxidants after your workouts to decrease inflammation and speed recovery.

1. Hydrate by drinking at least ½ your body weight in ounces daily

1. Add 7-10 ounces for every 10-20 minutes of exercise

2. Add electrolytes or salt to water to support muscle function

2. Eat high carb foods on days (or 2-3 hours) before high intensity workouts

1. E.g. rice, quinoa, sweet potatoes, oats

3. Eat at least 20 grams of protein within 30-60 minutes after workouts

1. E.g. eggs, meat, poultry, fish, beans, protein powders

4. Eat lots of antioxidant-rich (aka anti-inflammatory) foods after workouts

1. E.g. berries, leafy greens, colorful vegetables