When I went to this weight loss retreat years ago, I had no idea how many small changes I could make that were super easy but would impact my weight loss so much! One of those things is how to maximize fat loss at night when I am sleeping. This is the kind of information that you just can’t find anywhere else. I mean, there are so many fad diets and crazy things out there… but what is so awesome about this, is that it is scientifically based and it really works!!

YOU NEED TO EAT BEFORE BED!  

Yeah, I know, who would have thought? With all these people talking about how you shouldn’t eat after 6pm... Well, that is all based on misinformation. The truth is, you must eat every 3-4 hours! Eat a balance of protein and carbohydrates together to keep your blood sugar levels stable, thus eliminating fat storage time. If you stop eating at 6pm, then you stop burning fat at 10pm. If you stop eating at 10pm, then your body will burn fat until 2am. Keeping your blood sugar levels stable for longer is also going to ensure a better night’s sleep, which will enhance weight loss. It also makes sense that you need to eat as soon as you wake up in the morning, so that you start your fat burning right away. Otherwise, you are just storing fat until you do eat.

You will learn what your exact meal portion sizes should be at Live In Fitness Weight Loss Retreat by doing a Resting Metabolic Test. This tells us how many calories your body burns at rest. If you don’t know the exact amount, you can start out with about 20-25 grams of carbohydrates and 20-25 grams of protein. An example of a quick and yummy pre-bedtime meal is a creamy Greek yogurt parfait. Start with 1 cup of plain non-fat Greek yogurt. Add in some sugar substitute for sweetness, 3/4 cup of fresh berries, and 2 tablespoons of granola. It’s that easy! Your body is programmed to stop burning fat between 3-4 hours after eating. That time is shortened if you only eat carbs; the protein combo is important!

YOU MUST LIFT WEIGHTS!  

Cardio is not enough! The more lean muscle you have in your body, the faster your metabolism runs all the time, even at night while you are fast asleep! That means you are burning through more calories at night, just by having more muscle!! To do this, you must lift weights or do some sort of weight-bearing activity as part of your workout routine during the week. We can help you learn those skills at Live In Fitness!

Learning how much lean muscle you have in your body is so useful, because you can then determine how much more lean muscle you need to build up in order to get that revved up metabolism!! Another test you will do at Live In Fitness weight Loss Retreat is the Hydrostatic Body Fat Test. Even if you don’t know your exact body composition, odds are you need to build up that lean muscle, and working out with weights 3-4 times per week for 20 minutes each time will do just that!

weight loss camp

SEX AND WEIGHT LOSS CAMP

GET YOUR SEXY BACK AT WEIGHT LOSS CAMP

Ok, I don’t know about you, but it seems that everywhere I look (netflix & cable tv) all I see is sex, sex, sex and sexy looking people!  I mean, being a mom of 3, over my ideal weight and working my tail off from before dawn to well after dusk, I just am just exhausted and not feeling sexy by the time my head hits the pillow and I turn on my netflix.  So I started digging……

Did you know that for both males and females, the more body fat you have, the higher your levels of a natural chemical known as SHBG (short for sex hormone binding globulin, which sounds incredibly scary like it ties up your sex drive). SHBG binds to the sex hormone testosterone. Doctors theorize that the more testosterone that is bound to SHBG, the less there is available to stimulate desire.  So If your body fat is too high, your testosterone is not making you feel revved up for sex.

Most of us understand that if we have high cholesterol, our arteries become clogged which slows blood flow, but apparently insulin resistance (a pre-curser to Type ll Diabetes) does this as well.   Ok, here is the kicker, apparently, we need blood flowing to those nether regions in order to feel sexy……Hmmm, makes sense I suppose.

So now we have a few ideas as to why our sex drive may be low, and all of these reasons have to do with the health issues around carrying around extra fat.  Ugh!

This is going to be a topic that I delve into a bit more, but for now, here are some things that we do at weight loss camp, that you can make to get yourselves revved up again and back to feeling SEXY!

From an activity standpoint, any activity that increases blood flow to the large muscle groups in the thighs, buttocks, and pelvis — such as yoga, Pilates, brisk walking, or cycling for 30 minutes at least three times a week — is going to increase circulation, which is going to get the blood flow to the places it needs to go and will thus get you feeling sexier.

From a nutrition standpoint, eating a balance of lean protein with carbohydrates every 3-4 hours is going to keep your blood sugar levels stable, thus increasing that blood flow as well as keeping that Type ll Diabetes away!!  A super added bonus is that you will then also be burning a lot more fat when you eat this way which in turn saves your lean muscle tissue so that you will burn more calories all day long.

I know that at Live In Fitness Weight Loss Camp we help people to become happier and healthier human beings, but this whole sexier thing is a huge bonus!!  Get Your Sexy Back with us!!