With New Year’s now past and 2018 well on its way, it is time to put those resolutions into first gear. While some of us pine for a better salary or a new pet, most of us simply want to be healthier by engaging in sustainable exercise and ingesting some healthy, whole foods.
Now, before we begin, it is important to note that the theory of ‘spot reduction’ is just a theory and not grounded in reality. You cannot lose weight or fat in the abdominal region simply by doing crunches and you can’t lose fat in your chest by doing a thousand push-ups a day.
Fat and weight loss rely on energy expenditure. If you spend more energy than you eat, then undoubtedly you will lose weight. If you eat more energy than you use (or spend) then you will gain weight.
While most people are aware that exercise and diet combined will result in a new, leaner and healthier body, what most people neglect is the third prong of this trifecta: rest.
Studies, like the one led by University of Chicago endocrinologist Plamen Penev, have shown that those who get less than eight hours of sleep (in Penev’s study participants only received 5.5 hours of sleep) tend to lose less fat and also lose more muscle during a phase of dieting.
This study went on to illustrate that sufficient rest (8 hours or more) is quintessential to effective and efficient fat loss. But what are some exercises and food choices that can help speed up fat loss?
Compound exercises. Compound exercises such as the bench press, deadlift, squats, overhead press, and pull ups/chin ups are all considered compound exercises since they use the whole body.
Click ‘NEXT PAGE’ for more and be sure to ‘SHARE’ on Facebook!