Wow! I can’t believe that International Fat Loss Month is almost over!! I got a few different questions that I have yet to answer so today will be a quick mailbag of sorts. Let’s get started!
Andrew: What are the types of fats to eat and also to avoid?
Well, the main types of fats to avoid are Trans Fats. If you look at a nutritional label and see Trans Fats then you guess with pretty good certainty that you have a piece of garbage in front of you.
As for healthy fats, here’s a quick list: Olive Oil, Coconut Oil, Fish Oil, Nuts, Natural Peanut Butter, Avocado, eggs.
Theresa: When losing weight, how do you know if you’re losing fat or muscle?
Te best way is to have your body fat tested although a small amount of weight loss might not show up in the percentage. Generally speaking, if you’re losing 1-2 pounds a week that’s probably fat. Much more and you might be getting into some muscle loss. That’s not a hard and fast rule, but it should give you some idea.
Aislinn: How about something for weight loss for weight-lifting postpartum nursing moms?
Aislinn, I’ll admit that this isn’t my premium expertise, but I have trained a few postpartum mothers and I don’t train them any differently than anyone else. That’s to say that I do a full asssessment and then program accordingly. I’ve found that core and hip stability are the biggest issues to focus on. As far as nutrition while nursing that’s really more something I’d listen to your doctor for.
If you want to read a great series about this I suggest you do a google search for “Cassandra Forsythe fit pregnancy”. She has something like 11 seperate interviews with different women about their exercise experiences during and after pregnancy. Cassandra is a great trainer and very knowledgeable about pregnancy issues.
Frankie: What can I do to burn fat while sitting at a desk and what are some ways to get moving when you’ve never really exercised? The first part of the question really gets down to the core of exercise for fat loss. We’ve got to train our body to burn fat when we’re NOT exercising. The reason for this is mainly that we just don’t burn all that many calories during exercise. This is accomplished with resistance and interval training. For a more detailed explanation please read my last column: Matt’s Question and Answer.
As far as getting moving, do just that: Get Moving. Go for a walk. Go for a bike ride. Lift some weights. If you don’t know what to do or have trouble getting started or getting motivated, hire a good trainer. The key is to stop thinking about it and just go do something! The next six months are coming whether you like it or not. At the end of that six months do you want to be proud of your progress and feeling and looking better, or still “thinking about it”?
P.S. By the way, one way to really get yourself going is with some short term goals. This Saturday August 2nd I’m starting my Third Annual Transformation Contest. It’ll be a great way to motivate yourself to get started! You can go here to get all the details. 2014 Transformation Contest
Mitch Rothbardt, CPT, PN Lean Eating Coach, FMS
2861 Grove Way in Castro Valley
I Help People Discover Their Strength!