Wanna lose body fat????

Wanna lose body fat??

How much are you eating currently?

Many people are under eating, while still maintaining or even gaining weight. Rough spot to be in. And if your goal is dropping body fat, one of the hardest things to hear is: “You shouldn’t diet right now.”

If you’re eating your bodyweight x 10-12 in calories per day and maintaining/gaining, don’t drop calories lower. It’ll be harder to keep weight off in the long-term.

Shift your focus to building healthier nutrition and lifestyle habits, and your body will change without the negatives of an extremely low calorie diet.

If the above is you, here’s what to do:

  • Get strong at compound movements. Deadlifts, lunges, squats, pull-ups, overhead presses, etc.
  • Preform these 3-4x/week in a good workout program. Focus on adding either weight or reps every time you repeat a movement. This will increase your metabolism
  • Eat more protein. If you weren’t getting enough protein, this will help you build more metabolism boosting strength and muscle. Protein also takes more calories/energy for your body to digest than the other macronutrients.
  • Averaging .8-1 g/lb bodyweight per day is recommended
  • Move. Many people with “slow metabolisms” actually just move less. Less fidgeting type movements. Settings a step goal helps counteract this. It you’re doing lots of moderate intensity cardio, slowly scale back in favor of more walking.
  • 8k-10k steps per day
  • Track your food. Again, don’t try to decrease calories. Focus on eating more nutrient dense foods and tracking consistently. As you make these changes, you notice you can gradually eat more and more while still seeing progress.One of my favorite things to do is helping people change their bodies without cutting calories.

    If the above is you, shoot me a message, I’d love to help! You can also follow me on Facebook and IG for tons of free advice. You can also apply for a free coaching call at www.kaylimontoyafitness.weebly.com. Information is at your fingertips. Are you ready to make the change?

Lack of Sleep & Fat Gain: What’s the Link?

-Lack of Sleep & Fat Gain

The human brain is the most complex thing on earth. Really though, comment something more complex, I actually want to hear other opinions!

That being said, the brain can have major implications in our body composition. How so you might ask? Well, obviously there are regions associated w/ hormone secretion which can effect a number of things but I want to take a special look today at the amygdala. The amygdala plays a vital role in hunger. When someone is sleep deprived (hours or less) brain scans indicate an increase in amygdala activity & decrease in frontal cortex activity (the frontal cortex plays a vital role in our ability to say “No, I shouldn’t eat that”)

So when it comes to stacking the deck in our favor for fat loss, we need to get our brain on board. This is why it’s critical that we understand the ENTIRE picture. Not only does sleep effect performance in the gym, testosterone, growth hormone, cortisol, & much more — It also plays a vital role in managing will power by balancing the activity of different brain regions. Why do you think we often make such poor decisions when we are sleep deprived?

It is for this reason I use BIOFEEDBACK measurements in my coaching. I ask all my clients: How are you sleeping? How is your stress? Digestion? Hydration? Recovery? Desire to train? ETC. WHY? Because that’s the biggest part of getting results.

Here are some of my favorite hacks for increasing sleep:

  1. Magnesium (200-400 mg/night)
  2. Tart Cherry Juice (4-6 oz. pre bed)
  3. Reishi Mushroom (pre sleep)
  4. Blue Vervain (Herbs are legit)
  5. Vitamin D (Make sure your getting enough)
  6. Cannabis (If it’s legal where you live, don’t break the law!)Be sure to follow me on Facebook and IG for more FREE advice on reaching your goals. Feeling stuck? Don’t know if you’re on the right path? You can apply for a FREE coaching call at www.kaylimontoyafitness.weebly.com. It’s absolutely free with no obligations. I am here to help!

Keto for Fat Loss

Keto for Fat Loss

It seems that now more so than ever, the ketogenic diet has gained popularity as a mechanism to drive fat loss. I get a few messages a week asking for my opinion on this particular diet. Nobody ever messages me asking about the validity of the keto diet for neurological issues, a positive well noted in the literature. Nor do I get messages about using it to bulk, something that sounds altogether disgusting.

Nope, none of that.

I ALWAYS get a question like this “Should I try keto if I’m looking to loss fat?”

Keto seems to be a “go to” diet for many people attempting to shed some body fat. It is the same line of thinking that also perpetuates the continued “carb-phobia” in this country. But why is it so effective for many?

1. It increases the need for one to prepare their own food (generally drives people to eat less).

2. Limits an entire group of foods (starchy carbs) which may drive people to have involuntary caloric restriction.

3. Greater perceived satiety from increased intake of protein and vegetables.

KETO IS NOT MAGIC. Using fat for fuel, DOES NOT mean burning a greater amount of stored body fat. What is does do is promote eating whole foods, and eliminate a likely contributor to overconsumption – hyper-palatable foods. It’s far from magic. It is one of the most difficult diets to adhere to, and not an optimal diet for many who perform high levels of glycolytic work (things like CrossFit) but will likely work well for many other things. Well, however, does not mean optimal, and what is optimal for you is something for you and your coach to figure out.

I don’t use ketogenic diets much with my clientele, but that does not mean it is a bad protocol-it’s just simply too often misrepresented by charlatans and under informed “gurus” in the fitness space.

 

Have more questions about diets, macro counting or fat loss? Head over to www.kaylimontoyafitness.weebly.com to apply for a free coaching call where we can discuss your goals and the steps needed to help you get there!

 

Feeling off? Could be HPA Axis Dysfunction . . .

HPA AXIS DYSFUNCTION

  • Lack of Sleep (Tired & Wired)
  • Metabolic Changes
  • Loss of Libido
  • Low Energy/Poor Focus
  • Poor Mood

    HPA Axis Dysfunction has become a very prominent issue in today’s society…The HPA axis are hormone secreting glands…

  • H: Hypothalamus
  • P: Pituitary gland in the brain
  • A: Adrenal glands that sit on the kidneys

    These are important for releasing the right amount of hormones in stressful situations so you have the energy to adapt to the situation at hand.

    When we are chronically over stressed, we begin to experience HPA Axis dysfunction. Are you the person who feels like they have to have 10 cups of coffee per day? 2 scoops of a per-workout supplement just to train? Sleep is broken? This could be you. How do you stop it?

  • Begin to slowly lower you caffeine intake-no more than one cup of coffee daily
  • Eat whole minimally processed foods 80% of the time & build awareness around your nutrition—also NO FAD DIETS
  • Emphasize sleep—have a sleep routine that you follow that gets you ready for bed (dim lights, reading, deep breathing, no phone 30-45 mins before bed)
  • Relax—meditation, mindfulness practices and just doing things you enjoy
  • Don’t drastically cut carbs (eat them!)

    Are you stuck in this rut? Need help pulling yourself out? Apply for a free coaching call at www.kaylimontoyafitness.weebly.com. I’m always happy to help. You can also follow me on Facebook, IG or YouTube for tons of free info daily!

How to Read the Scale

A lot of coaches don’t like using body weight to track progress.

They say it’s unreliable (which, if you’re using it wrong, is true) and all it does is frustrate their clients.

And I agree that, for some people, it might make sense to forego the scale… But that does NOT mean tracking weight is worthless.

Body weight alone isn’t a great marker of progress, but it is absolutely can be when it’s used correctly and alongside other forms of progress (like measurements and photos)!

But here’s the problem — most people don’t know how to “read” the scale.

They’ll see a small jump and freak out. Or they’ll get excited about a big drop (often called a “whoosh”), but then have it followed by a week or two of no change and assume they’re plateaued…

Here’s the truth— Your weight will NOT go down linearly, day-to-day, week-to-week.

For most people, it’ll look like this:

They’ll have a big drop in weight (their “whoosh”), go up a little, hold steady for a bit, and then repeat the process.

For some people this happens on a weekly basis, for some, it’s a monthly basis. It really just depends on how YOUR body responds.

My advice? Use the scale to track your progress, but understand how it works and make sure you’re using it the right way.

Do you need some extra help reaching your goals or knowing what metrics to use to track your progress? Head over to www.kaylimontoyafitness.weebly.com and apply for a free coaching call so we can get you on the right page.

 

 

How to Make Exercise a Habit

Everyone always wants to know where to start. Starting is the first step, but it’s also the hardest. To be successful you must create a habit. Once you have created the habit, dedication and adherence will help you reach your goals. Here’s some tips to creating the habit:

  1. Do it first thing in the morning – you’ll get it out of the way and start your day with a win.
  2. Set out clothes the night before – this will make it easier to get up and go.
  3. Put it in your schedule – that way you can’t make excuses when it comes time to actually do it.
  4. Follow a set Workout Routine – this makes your workout more productive and time-efficient.
  5. Don’t start out doing too much – doing too much will only lead to burnout. Start small and slowly, work your way up.
  6. Workout with friends – to build accountability and make it fun.
  7. Combine it with chores – this goes back to making exercise more time-efficient.
  8. Something beats nothing – a 20 minute walk beats no walk at all.
  9. Make sure it’s goal-focused – wanna build muscle and lose body fat? Lift weights. Wanna improve you cardiovascular health? Do more cardio.

Still having troubles creating the habit? Looking for someone to keep you accountable? Guess what one of the main functions of a coach is? Keeping you accountable. Head over to www.kaylimontoyafitness.weebly.com and apply for a free coaching call so we can discuss your goals and how I can help you reach them.

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How low can you take your calories?

How Low Can Your Take Calories?

Most people should be able to lose body fat at a caloric intake equal to or greater than “bodyweight x 10”.

Given…

  • You’re moving 8,000 steps/day
  • You’re not on either end of the extreme (i.e. attempting 8% body fat OR very obese)
  • You’re consistently resistance training

You all know by now that you need a calorie deficit to make fat loss happen.

The question comes up: “Why not just drop calories as low as possible to lose weight quicker?”

Is there a limit to how low you should go with calories? And why?

So here’s the deal with weight loss: as you eat less, your metabolism slows. And eventually you’ll have to dedicate time to slowly increasing calories to speed back up the metabolism.

This is a must if you want to be able to eat normal amounts again without gaining back all the weight you just lost.

The lower calories go on a diet, the longer/harder the return to “normal” will be for you.

This is why there’s such a distinction between “weight loss” and “sustainable weight loss”.

Honestly, the floor of how low to take calories is hard to generalize, as everyone is a bit different.

If you can’t drop fat with calories at bodyweight x 10, you probably need to reverse diet, given you meet the following conditions:

  1. You have a moderate amount of weight to lose (Not on either extreme: getting shredded or obese)
  2. You’re active: 8k+ steps/day, consistent resistance training.

For most, going much lower than this makes it much harder to hit your macronutrient and micronutrient needs to stay healthy, feel good, and prevent nutrient deficiencies.

Have questions about your specific needs? Apply for a free coaching call at www.kaylimontoyafitness.weebly.com. Or shoot me a DM on Facebook or IG.