Seminars, Workshop, and Class Information

Lipolysis (lioplytic) means your metabolizing fat for energy. Set a goal to become more lipolytic(fat burning). If you are female be advised losing too much body fat can disrupt hormonal balances. Women should have a body fat assessment prior to beginning a fat loss program.

Here are a some important steps to becoming a lipolytic “fat burning machine”.

1.Consume significant amounts of dietary fat (good fats) in your daily eating regimen. For some reason during the past 10-15 years Americans have been indoctrinated to believe that all fats are bad and evil. I have coached and trained clients who refuse to consume fat in their diet but will snarf down processed breads, muffins, cookies, and a wide assortment of pastries. Processed foods are loaded with hydrogenated fats that promotes various types of pro-inflammatory conditions in the body not to mention excessive weight/fat gain. An experiment was conducted on a group of livestock in which the animals were fed coconut oil fat as opposed to their typical heavy grain diet. Much to the ranchers’ disgruntlement the animals became leaner and more muscular which does not bode well in the market place when attempting to sell livestock. The animals were quickly transitioned back to a heavy grain diet which better promotes bigger/fatter bodies. Is there any question why 2/3 of Americans are overweight, it is called improper exercise, processed foods, and excessive grain diets. Having said all this, there are “Metabolic ”differences relative to protein types, carbohydrate types, and balanced types . There are some individuals who can consume more carbohydrates (carbohydrates types) vs. a protein type who cannot assimilate and/or digest carbohydrates as well. Innovative What are the benefits of consuming good fats?

• Promotes the production of lipase which is a fat digestive enzyme
• Improves neural transmission (brain to muscle communication)
• Lubrication of joints and other tissues of the body
• Promotes hormonal balance which is crucial total body health

2. Exercise in the early morning. Upon arising from bed perform exercises that will jump start the metabolic processes and get the system pumped up for the day. You can perform a complete training routine(30-45 minutes) or for those who are not morning exercisers a fast/moderate paced 4-6 minute will suffice. If you want to really rev up the fat burning process perform a 4-6 intense routine in the morning(4-5 days/week) followed by a 30-40 minute strength/interval session(2-3days/week) in the afternoon or early evenings prior to lunch or dinner.

3. Consume 4-6 meals per day. Want to lose fat? Eat smaller meals throughout the day. The body’s metabolism is most active between sunrise(6:00am) and sunset(6:00pm). After 6:00pm there is a significant drop-off in body’s conversion of food to energy. Unfortunately in our fast paced society we fail to consume enough calories throughout the daylight hours and consume the majority of our calories after 6:00pm.

Consume the majority of your calories prior to dinner. Here is chart explaining the relationship of percentages, meals, and times:

• Breakfast 7:00am
• Snack 10:00am
• Lunch 12:00pm
• Snack 3pm
• Dinner 6pm

If you find that eating 4-6 meals prior to 6:00pm is difficult because of time and money, I suggest you become creative and “brown bag it” ( pack lunch and snacks) everyday. You will invest some time in preparation, however, it will save you time and money in the long term versus going out to restaurants everyday, and most food establishments do not cater to very healthy selections. This also applies to kids attending schools. Pack healthy lunches and snacks for them to eat and avoid the processed foods and fast foods that are typically served in school lunch rooms.

4. Walking is a great activity especially for those who are starting from ground zero. Walking stimulates enzymatic activity that may result in the “afterburn” effect up 12 hours dependent on the intensity of your walking (distance, terrain, hills, load, and tempo).

If you are more advanced incorporate:

• Hand weights
• Jog/walk
• Sprint/walk/jog
• Stadium stairs
• Hills

Sample Routines:

• Level 1, novice:

Walk 1/2-1miles per day on level terrain

• Level 2, Intermediate

Jog/Walk 1-2 miles per day. Jog 30-60 seconds>1-2 minute walk

• Level 3, Advanced

Sprint/Jog/Walk 1-2 miles, Sprint 5-10 seconds>jog 60 seconds>walk 60 seconds.

4. Drink 1/2 bodyweight in ounces in water. Our cells, tissues, and muscles are comprised of water. Water content can vary from person to person. It has been found that the amount of water in the human body can vary, 45% in very obese individuals and 70% in very lean individuals. Blood typically has 83% water, muscle 75% water, bone 22% water, and fatty tissue 10% water. If we do not have enough water in our system it will adversely effect blood levels, muscle strength, bone density, and body fat.

Staying hydrated is important in the elimination of waste and toxins within the body, in addition, water is critical in the digestive process.

Other good sources of water:

Fruits and vegetables(80-90%)

Meat cooked rare(75%)

Innovative Sports Training offers an assessment program which will determine your ‘Metabolic Type”. Please contact me: [email protected] or 816-405-7703.