Saturday, November 3, 2012

#250 - Tips from my Brother: Losing Body Fat %

Proverbs 31:17 - She girds herself with strength [spiritual, mental, and physical fitness for her God-given task] and makes her arms strong and firm.
1 Corinthians 6:19-20 - Do you not know that your body is the temple (the very sanctuary) of the Holy Spirit Who lives within you, Whom you have received [as a Gift] from God? You are not your own, You were bought with a price [purchased with a preciousness and paid for, made His own]. So then, honor God and bring glory to Him in your body. 

Physical fitness. Some of us like it, some of us don't! Nonetheless, to honor God in all aspects, means also honoring Him with our body. Working towards getting or staying physically fit as well as eating healthy foods that make us strong.

Today, I'd like to share some tips with you! Tips from my brother, WBFF Champion Body Building Pro, Fitness Model, Hollywood actor... James Ellis. I have some weight loss and fitness goals with a timeline on them and was talking to my brother yesterday for quite awhile. I'm into details. I like to know what works and how to maximize the minimum amount of time that I plan to work out during the week. The 4321 (or 4321 x 2) program that I have been doing has worked very good for me (10 minutes) in helping me get from 160 down to my current weight of 133 and MAINTAIN. If you are anything like me, I don't want to spend an hour working out. I put my time in as a collegiate cross-country and track runner, so I have ran my fair share of long miles, 5, 6, 10, 15 mile-runs. Now with kids, goals, a successful yet growing business, a home, etc, etc.... fitness is something that I want to do and get it done, then be able to go about my day. 4321 is a great option for that. I also know that it's important to "Muscle-Confuse, Muscle Confuse!"Or as my brother says "SHOCK" your body. Once you've been doing something for a long time, it's important to chance things up to confuse your body, shock it and allow other muscles to work. If your body/muscles get used to the same things done daily, over and over and over, the results will not be as good as they could be.

Today I implemented one of the changes I got from my brother. I figured if it can help me, I might as well share so it can help you too! We're on the pursuit of being STRONG Proverbs 31 women (as well as strong, and fit men!). As it reads in the amplified version of Proverbs 31, that means strong spiritually, mentally AND in physical fitness. Here we go....

Tips I picked up from my brother: 

    1. If you want to have the greatest amount calories lost that are FAT BURNING calories, do your cardio work out first thing in the morning
    2. Do your cardio workout on an empty stomach. What happens when you do your cardio workout on an empty stomach is that it grabs existing EXISTING fat that is on your body. When you have eaten first and work out, it grabs the fat from the food you ate. The carb you ate, the banana, the egg, etc. (Granted, if you plan on doing a weight workout after your cardio, you are going to need to have some protein. A protein shake or protein bar.)
    3. "When I was trying to lose body percent fat, I speed walked on the treadmill for 30-35 at 4-4.5 miles per hour (mph) at a 2% incline." - The Fat Burning Zone is done at 60-70% of your maximum heart rate. In this zone, 85% of calories burned are from fats!
    4. When speed walking make sure to move/pump/swing your arms. This helps to also burn body fat in your arms. 
    5. Ultimately, keep things switched up! SHOCK your body. If you do the same sort of work-out all the time, make sure to switch things up sometimes to get maximum effects.  
So... I learned some good things from my brother! He knows his body inside and out and is REALLY good about knowing what to do in order to get a specific desired result.

If you want more info on the subject, he wrote a helpful blog that breaks down some more details. Check it out: Cardio With a Purpose. 

SO.... as we pursue our relationship with the Lord, work towards becoming that Proverbs 31 woman, let's not forget the importance of fitness and taking care of our body! :)

Thanks JW for all the great tips! :) Love you!!

FB: James Ellis
FB: Scientific Body Sculpting
follow on twitter: @jamesellis3
website: James Ellis Fit

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