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Cardio

The Best Way To Lose Weight: Vegan Macro Coach

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‘How can I lose weight on a vegan diet?” ‘What’s the best way to drop body fat?” “What do you think about Intermittent Fasting?” “Are you a fan of ketogenic diets?” “What macro percentages should I eat to lose the most weight?” “How can I carb cycle?”

And on and on and on. Everyday, I’m asked nearly every iteration of every question about weight loss, Fortunately, and perhaps unfortunately, the answer is simple: The best weigh to lose weight is to be in a caloric deficit. In other words, you need to eat fewer calories than you burn. It’s really that simple.

I was so excited when I saw this research article that supported this idea that energy balance (i.e., eating less than you spend) is the most important factor in losing weight. Additionally, other dietary approaches often help people reduce weight because they put people in a caloric deficit, likely not because of any other special properties of these approaches. To quote the abstract of the article: “Diets primarily focused on fat loss are driven by a sustained caloric deficit.”

At Conscious Muscle, we adhere to this simple approach. We provide people with a balanced, plant-based approach without gimmicks or fads. If people want to lose weight, we put them in a sustained caloric deficit. It’s really that simple. The study also validated our approach of using a higher protein approach when losing weight to help maintain muscle and reduce feelings of hunger. That’s really our only ‘trick,’ if you would call it that.

So why do these other approaches get so much attention? We’re not really sure. It could be that the real answer is, well, boring, and not likely to generate much hype. I mean, everyone knows you need to eat fewer calories than you burn to lose weight. Who’s going to click on an article that says ‘Lose weight by eating fewer calories than you burn?’ versus ‘More people are dropping weight fast using [insert latest diet fad].’ But, hey, our approach may not be glitzy, our results are, and we’ll gladly have those over the new fad approach! Check out our coaching packages on our website to learn more.

 

vegan weight loss coach

Cardio Done Fast and Right: Vegan Online Person Trainer

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One of the most common questions we receive from Conscious Muscle coaching clients involves options for cardio when you’re short on time or when you are bored of your routine. My solution for both of these questions is the same: a special blend of high intensity interval training (HIIT).

HIIT involves repeated intervals of hard efforts followed by recovery intervals. Research on the benefits of HIIT is very impressive, with HIIT resulting in improvements in cardiovascular health, insulin sensitivity, and abdominal fat. Additionally, HIIT is not associated with muscle loss like other types of cardiovascular activity. HIIT also provides something called EPOC, Excess Post-Exercise Oxygen Consumption. This means that, after a HIIT exercise session, you consume more oxygen and, hence, burn more calories.¹

I learned one of my favorite HIIT workouts from the book One Minute Workout. Yes, the name is enticing but a bit of a misnomer. Sorry to say, the workout will take you longer than one minute, but not too much longer. This book also presents some very impressive scientific evidence to support the benefits of HIIT and a number of HIIT protocols. My favorite involves 10 repeats of a 1-minute hard interval followed by a 1-minute recovery interval.

I pick 5 cardiovascular / monostructural movements: stationary bike, running, jumping rope, stair climbing, rowing, burpees etc. After a proper warm up, I do 10 rounds of 1 minute hard effort followed by 1 minute of active rest (e.g., walking). I do each of my 5 movements twice to make up the 10 rounds. After I complete all 10 rounds, I do a general cool down, and I’m done!

Here’s one workout I recently completed using the protocol above when I had access to some gym equipment. I alternated between a ‘fan-style’ bike, rower, jump rope, ski erg, and running up and down stairs.

Vegan macro coach

 

Here’s another workout I completed with access to no gym equipment. Really, the only limit is your creativity!

vegam personal trainer

We encourage you to give HIIT a try next time you’re pressed for time to workout or need a change. We’d love to hear the combinations you try!

Reference

American Council on Exercise (2014) Personal Trainer Manual. Fifth Edition. San Diego, CA. Author.