20 Day Jump Start Program: DAY 4

Good morning!

Boy am I glad to see Tuesday! Mondays are always my most frantic work day and leave me completely exhausted.

Even better news? It’s Day 4 of the 20 Day Jump Start Program!

Just tuning in? Catch Day 1, Day 2, and Day 3 here 🙂

Lets get to it!

Day 4 Exercise: Plank

The perfect plank

It goes without saying that planks are awesome. Difficult, but a great core exercise. Add some twisting, weights, and body weight shifting and you have a killer full body workout!

Ready to try it out?

Day 4 Workout:

day 4

This workout is an awesome core & cardio HIIT workout. It’s only 15 minutes- you can do it!

Targeting Fat: Facts and Common Misconceptions

There’s no perfect equation for fat loss in each person. There are, however, elements that if manipulated properly, will guarantee improved health.

This will typically lead to fat loss as well.

I had something else planned for today’s post, but yesterday an individual approached me with a question about fat loss. They asked if it was true that when they workout they are just building muscle under their layers of fat and how to prevent that from happening. Being completely honest, it took me a minute to be able to answer this question. Dealing with fat and fat loss can be as simple or as complicated as you make it. First, let’s discuss a few important fat-factors;

You cannot spot reduce fat.

For anyone looking to lose a few pounds, or many, you cannot simply move a muscle around and expect the fat around it to melt off. Everyone carries weight differently, will gain and hold their weight differently, and ultimately lose weight differently. I, for example, gain weight first around my midsection and upper thighs. That’s also the last place I see it burn off from when I manage my diet and exercise. Ditch the crunches and work for overall health and weight loss.

Fat is not a nice neat layer of substance underneath the skin.

You know how a good piece of steak is ‘marbled’ and you can see the layers of fat throughout it? That’s sort of what fat looks like in your body. Fat isn’t stored in a nice neat layer right beneath your skin waiting for you to move a little so it can fall off. I’m not saying there isn’t any there, I’m just saying that’s it’s also around your vital organs and intertwined with your muscle fibers. Hence why the whole ‘spot reduction’ idea doesn’t work.

Eating fat does not make you fat.

If you’re eating the right kinds of fat in their respective portions, it’s not going to turn into fat on your body! It’s actually a vital nutrient that your body needs to function. Most people consume an excess if nonessential fats, which result in those nutrients being stored as fat. People who don’t understand the relationship between diet and weight gain also eat a lot of other things that can lead to weight gain. Just don’t blame the fats!

Your body weight is a combination of fat free mass and fat mass.

Fat-Free Mass: Non-fat components of the body (think; muscles, organs, skin, bones)

Essential fats, such as lipids, are necessary to our health

Nonessential fats are what make up the majority of the unpleasant lumps beneath our skin, around our vital organs and in your muscles.

Body fat that is too high OR too low can will compromise your health.

A high body weight comprised of excess amounts of fat can cause a whole host of long term and chronic conditions. Some reversible, some not. But did you know having too little body fat can be harmful as well? Our bodies require some fat for day-to-day functions. It can cause illness, chronic fatigue, among other issue with vital organs.

Ok, now that we’ve laid some ground rules, what can you do to target fat and promote weight loss?

Here are my top tips;

  • Don’t skip meals
  • Get adequate sleep
  • Get moving
    • Use a versatile exercise program
    • Incorporate HIIT/Interval training
    • Think high intensity
  • Get stronger
    • Don’t be afraid to lift weights!
    • Build lean muscle
  • Consume whole foods and whole grains
    • Start by tracking your food and liquid consumption to see what your weak points are, then go from there
    • Eat lots of protein (and carbs!)
    • Swap Coffee for tea. Or at least ditch the creamer
    • Eat fiber
    • Drink lots of water
    • Meal Prep / plan ahead
    • Control your portions
  • Reduce Stress
    • Yoga is for everyone!
    • Schedule some me time
  • Don’t take photos to track progress. Take measurements!
  • Train with a partner or group
  • Identify triggers and plan accordingly
  • Be realistic with your goals and expectations!


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