Fighting Fat as a Female
Guest Author: Christina Holston- Teacher, Trainer and Zumba Instructor
As a female with a 40+ hour a week job, a second job as a Zumba instructor who also trains clients, and a third job as a DJ, it is hard for me to find the time to take care of my body. Before you ask me to clarify the last statement, it is true. You can’t out exercise a bad diet. Even though I’m in the gym 5 days a week, it doesn’t make up for a bad diet. Trust me, I’ve tried! You must find time to take care of yourself! Following these tips I’ve learned over the past few years will make your life easier, and the results will be easier to achieve. This is Fighting Fat as a Female.
Meal Prepping is Mandatory
Meal Prepping is knowing today what you are going to eat tomorrow. Having meals ready to eat for a minimum of breakfast, lunch, and healthy snacks to keep my metabolism up throughout the day. While school is in session, I prepare meals on Sunday for the entire week. I typically go low carb during the day to keep my blood sugar down (great for fat loss) because my body really likes carbohyd
rates (in a bad way). If you have your lunches planned out, you have no excuses for going out to eat and being tempted by fast food.
Here is an example of some meal preps:
Mid Morning Snack: Almonds or String Cheese
Lunch: Grilled Chicken w/ Broccoli
Mid Afternoon Snack: Pepperoni and Cheese
This diet allows me to have an extremely high protein, low carb, and healthy fat diet during the morning and afternoon hours where I am staying sedimentary. This means that I’m not being physically active. If you are not being physically active, you definitely don’t want to spike your blood sugar. Spikes in blood sugar will cause insulin to dump into your body and cause fat gain.
For Dinners my husband and I like to do crock pot meals that give us enough food for two days.
Don’t be Afraid to Lift Heavy Weights
Lifting weights, after getting your nutrition down, is the easiest way to getting the body that you want. Lean muscle burns fat at rest. Fat doesn’t (okay it does, but it is minuscule). Lifting weights will not make you look like a man, or make you bulky unless you A. Take steroids, or B. Eat surplus calories. If you are trying to diet, you don’t want to do either of those. Get a great workout that my husband wrote on this site and hit the gym!
Don’t Spend Hours on the Treadmill
Treadmills are great, however you don’t need to spend a lot of time on a cardio machine to lose a ton of weight. Check out HIIT exercises or mix in some sprints, or a popular class like ZUMBA to get your cardio on. Dustin came up with a great exercise called the DUSTIN CARDIO WORKOUT:
2 minute jog- 30 second sprint- 30 second walk
3 minute jog- 30 second sprint- 30 second walk
4 minute jog- 30 second sprint- 30 second walk
2 minute jog- 1 minute sprint
You can do this workout on a treadmill, outside, on a bike, or elliptical.
Supplements Help, But They Aren’t Miracles!
My favorite supplements for weight loss are: (Free Shipping Links)
The Royal Queen has been replaced with 1-DB Goddess!system is great for women having trouble with their metabolism, losing weight, and controlling their appetite. It will eliminate appetite, optimize hormones, and even let you sleep better! This is a must have if you are looking to shred a lot of weight. My client Kim M. lost over 70 pounds in 4.5 months with the Royal Queen has been replaced with 1-DB Goddess!System.
GDA is great and I take it every day. GDA helps block carbs from spiking blood sugar, the number 1 reason why we gain weight. Once blood sugar is spiked, insulin is dumped and fat starts getting stored. GDA helps keep this from happening!
Full Mega is one of the highest qualify fish oils on the planet. It helps you lose weight, great for heart health, and one of the reasons why my hair and skin have looked so good.
M Factor Goddess is a multi-vitamin made for us women that helps us control our hormones, makes periods more bearable, and helps us with the vitamins and minerals we need most!
Lean sexy muscle is what we need and the Post Workout Stack will help us get it. Our body needs whey protein isolate and glucose post workout to build lean muscle and for repair. This shake tastes amazing!
Know How Many Calories Your Body Needs
Last but not least, your body doesn’t need as many calories as you probably think it needs. You were told to stick to a 2,000 calorie diet, but for most women, that is far too many calories. I tell my clients to check their BMR (Basal Metabolic Rate) and if they are trying to lose weight, to try to eat around that number starting out.
Following these steps will help you lose weight fast! Thank you for reading Fighting Fat as a Female!
Thank you for reading,
Teacher, Trainer and Zumba Instructor
1st Phorm Legionnaire