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How to Get Your Summer Body!

May 17, 2021

The Five Best Ways to Burn Fat Quick!
Are you ready to get in shape for those hot summer days that are quickly approaching? As we start transitioning into a post-COVID world, more of us are gearing up for vacations, pool days, or just venturing outdoors. Whether you are looking to improve your overall health or simply slim down for the summer, burning off excess fat can be a challenge. In addition to diet and exercise, numerous factors can influence weight and fat loss. Lucky for you, we have provided some simple ways to increase fat burning – getting you on the right path to achieve your wellness goals.

With our expert knowledge here at JCORE Fitness, we are eager to break down the basics for getting your body looking the way you want it to. We not only do this with a strong workout plan, but also by guiding you in the correct way to make healthy lifestyle choices. With this step-by-step guide, you will gain the ability and motivation to understand what it’s going to take to get in shape and more importantly, how to sustain your progress!

1. Incorporate Strength Training in Your Workout Routine

Some people forget how important of an aspect strength training is when it comes to losing weight. Many believe that burning fat only comes with intense cardio exercise, but that is far from the truth! Strength training has been shown to increase resting energy expenditure and reduce belly fat – especially when combined with aerobic exercise.

It is a type of exercise that requires you to contract your muscles against resistance – building muscle mass and increasing strength. In one study, 78 out of 100 participants with metabolic syndrome between the ages of 50 to 70 saw reduced visceral fat when incorporating strength training into their routine. Visceral fat is a type of dangerous fat surrounding organs in the belly. The next time you are in the gym, try utilizing weightlifting equipment including dumbbells, kettlebells, or cable machines to achieve the best full-body results!

2. Follow a High-Protein Diet

By including more protein-rich foods in your diet, you are ultimately reducing your appetite, therefore burning more fat. Research shows eating more high-quality protein is associated with a lower risk of belly fat. Increased protein intake may also make you feel fuller – decreasing the urge to eat more than you should.

Try incorporating a few servings of high-protein foods into your diet each day to help amp up fat burning. Some examples of protein-rich foods include meat, seafood, eggs, legumes and dairy products. Make sure to be mindful to keep a lower calorie intake to preserve your muscle mass.

3. Eat Healthier Fats

It may seem counterintuitive but increasing your intake of healthy fats can actually help prevent weight gain by helping you maintain feelings of fullness. While fat takes a while to digest, it can help slow the emptying of the stomach reducing hunger and appetite. Eating good fats in place of saturated fats can also help prevent insulin resistance – a precursor to diabetes. Saturated fat may not be as harmful as once thought; evidence shows that unsaturated fat remains the healthiest type of fat. Here are a few healthful high-fat foods to try out:
  • Avocado
  • Chia seeds
  • Dark chocolate
  • Eggs
  • Fatty fish
  • Flax seeds

4. Eat Soluble Fiber

Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Studies show this type of fiber promotes weight loss by helping you feel full – so you naturally eat less. It may also decrease the number of calories your body absorbs from food. Make an effort to consume high fiber foods every day. Excellent sources of soluble fiber include:

5. Stray Away from Alcohol

While we all know it’s never a bad thing to treat yourself to an alcoholic beverage, you may not know it could be the one thing holding you back from your fitness goals. Alcohol has health benefits in small amounts but is harmful if you drink too much. Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity—that is, excess fat storage around the waist. By cutting back on alcohol, you can help reduce your waist size and diminish the problem areas around your belly. Be mindful to limit the amount of alcohol you consume, if you are wanting to lose weight fast!

Results show that those who drink alcohol daily, but averaged less than one drink per day, have less belly fat than those who drink less frequently but consumed more alcohol on the days they drank.
Here at JCORE Fitness, we love supporting healthy, happy living. In order to do so, we want to stress the importance of staying consistent with your fitness goals and holding yourself accountable. Whether you are ready to build your perfect workout routine or get some help maintaining healthier habits, we are here to help you create attainable goals for yourself and motivate you to keep it that way!

After an initial assessment, we will build a program designed specifically for your individual goals and needs. If you’re ready to take the leap towards a healthier and happier you, start your new beginning today with personal or group training sessions. Available both in-person and virtually, we’re ready to take on your individual needs and challenges and set attainable goals with you. If you want to know more ways to burn fat quickly or start your new beginning today, visit our website for more tips and tricks.

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