Hello, Fat Burning Babes! Happy Friday. I wanted to get this post out to you before the weekend to get you thinking about the reasons why some of our fat is so stubborn. For most women (including me) it's on the belly. It's also the first place I gain and last place I lose.
This post is based on a conversation with a private client today. She's almost completed four weeks of her fat loss journey and her inches and fat lost in barely a month have been remarkable, especially for a woman entering menopause. She's swinging that kettlebell like nobody's business now. Although she keeps making consistent strides in losing body fat, her scale weight isn't dropping in very big numbers.
And that's perfectly fine by me.
Why?
Because it lets us know that we're not only preserving muscle, we're gaining it. Muscle weighs more than fat. As long as her body fat % and inches off the belly and elsewhere keep dropping, I am fist pumping to heaven and high-fiving everybody. Moreover, as a woman entering menopause, one of her BIGGEST factors in preventing fat gain will be increasing lean muscle and bone density.
Here's a pic I took of 5lbs of fat vs. 10lbs of muscle at BodySpec's mobile DEXA unit at a health fair yesterday:
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| I'll take the 10lbs of muscle (L) over that 5lbs of fat (R) any day |
Why is some fat - especially around the belly - so hard to lose?
Besides belly fat being one of the most dangerous, disease-inflicting types of fat we can carry, it can flat out make you feel awful and self-conscious.... especially during summer. Even when you believe you're doing everything "right," it clings to you like a needy co-dependent.To strip fat a couple things need to occur:
- Lipolysis: mobilizing fat from their fat cells via lipase, a hormone sensitive enzyme produced by the pancreas. It ignites the breakdown of fats to fatty acids to be burned for fuel. Resistance training and short, intense exercise helps activate lipase, among other fat burning hormones. However, when you have insulin pumping through your veins the activation of lipase is inhibited. Moreover, people who eat carbs for breakfast then go for a jog or some other steady state cardio are more or less wasting their time if their goal is fat loss. Lipase will be mainly be dormant for them.
- Once mobilized, other cells use that liberated fat for energy, including muscle. Muscle cells are exceptional at burning up free fatty acids. Hence, more lean muscle mass = easier to burn fat.
There are two kinds of receptors on your fat cells:
- Beta-receptors: respond well to the Fat Burning S.W.A.T. team and give up the fat to begin lipolysis.
- Alpha-receptors: Give the finger to the Fat Burning S.W.A.T. team. Very reluctant to give up the fat in their fat cells. Usually not until the cells with the most beta receptors have been emptied.
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| Areas where alpha receptors exist on most women |
When you begin your nutrition protocol and resistance training, the areas of your body that have fat cells with more beta receptors are where you'll see your initial progress. Normally the face, legs, chest, shoulders. The stubborn fat spots like belly, inner thighs, caboose, back of arms are going to be the last to go until we've emptied out those fat cells that have a majority of beta receptors.
This is why crash diets and those expecting quick fixes will never succeed. In fact, people who starve, calorie restrict and waste muscle with steady state cardio cause so much metabolic damage to themselves that they actually end up making their body's natural body fat set point HIGHER. This is why you often see people on yo-yo diets gain back all their weight and then pack on even more fat regardless of how much they "exercise."
It takes time to undo. A few months to a year or more. Stopping this cycle needs to be a must for you. Not a should. Don't die from a horrific metabolic lifestyle disease (diabetes, stroke, cancer, heart disease) because of Mañana Syndrome aka "I'll start tomorrow."
You deserve better. Make a decision today that you're taking the wheel of your life and that means your health.
We all know someone (could it be ourselves?) who crash dieted, lost a ton of scale weight, and when starvation and painful hours in the gym were no longer sustainable, it all came back tenfold. You're depressed, defeated and ashamed.
Women must add as much lean muscle onto our bodies as we can, even though muscle weighs more than fat. Especially for women entering menopause. A few years ago I was ten pounds lighter in overall scale weight but my body fat was high and unhealthy. Flab was flying everywhere. This was while I ran at least 5 miles a day on a diet of whole grains.
Today I weigh more but I've dropped six sizes. According to yesterday's DEXA I have the body fat and bone density of an athlete in their twenties (I'm 42). I workout 75% less and enjoy the empowerment, confidence and physique shape that lifting brings. It didn't start with putting on a pair of running shoes. It started with changing my mind, being sick of how I looked and felt, then taking action and committing.
So, how we do get that stubborn belly fat to go away for good?
Not to despair, Fat Burning Babes! I have a simple answer. This does not mean it's easy. But the process is rewarding, empowering and fulfilling in its own right. Even better: it can last a lifetime when you really get it.Here it is:
1. Always make body fat loss and inches lost your measuring stick. Not the scale. As I said above, the more muscle you have, the more fat you can burn (and also the more you can eat and not gain!). But muscle will weigh more than fat so we cannot be focused on scale weight. It has its place but we go by body fat%, inches lost, how you FEEL (physically, mentally, emotionally), how your clothes are fitting, how you're progressing in workouts, and then the scale. People will notice the confident stride in your step and the way you carry yourself proudly.
2. Listen to the signals your body is sending. Fuel, rest and honor your body, mind and heart appropriately. This is your only life (at least in this body) we're talking about. There is nothing more important than caring for it.
3. Use heavy resistance exercise in short, powerful bursts.
Thanks for reading! I hope you all, wherever in the world you are, have a safe, fun and HEALTHY weekend. Take time for yourself and take care of your beautiful body.
P.S.
You may know we're accepting participants in the 4 Weeks to Fat Loss beginning Aug 1 -31, 2015. Space is limited so grab a fat burning buddy for accountability and join! Kim Kelly and R.N. from the Spring Kick Fat in the Ass Challenge will be part of the private community, too! I'm so excited about the women we have joining. This is going to be an amazing time of transformation and empowerment!
P.S. You may know we're accepting participants in the 4 Weeks to Fat Loss beginning Aug 1 -31, 2015. Space is limited so grab a fat burning buddy for accountability and join! Kim Kelly and R.N. from the Spring Kick Fat in the Ass Challenge will be part of the private community, too! I'm so excited about the women we have joining. This is going to be an amazing time of transformation and empowerment!
Remember, you are not a damsel in distress. You're the hero of your story.
Hope to see you in August! More info below.
Michelle
What a difference one month can make.
Register today for the 4 Weeks to Fat Loss online coaching and community journey.*
$225 ❖ August 1 - 31, 2015
*Very limited space available. Results will vary. Not for pregnant or breastfeeding women.
Don't
miss this opportunity to join an exclusive, private community of women
journeying towards ultimate achievements in health, strength and
empowerment.
The 4 Weeks to Fat Loss journey
is strategically designed to get your body, heart and mind primed for
permanent No Fail Fat Burning, muscle gain and victory over habits that
have held you back in challenging areas of your life.
Your breakthrough transformation can begin August 1, 2015!
Your breakthrough transformation can begin August 1, 2015!
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| Why wait to unleash the amazing woman you know you are? |
ACCOUNTABILITY + PREPARATION + RESILIENCE = RESULTS
Grab a fat burning bestie, get accountable and commit to connecting to the protocol and community with passion and courage.It's not enough to feed our bodies better. Sustainable fat loss and health begins with what we feed our hearts and minds.
Beginning day one we start laying the foundation to achieving your goals with proven science and methodologies. Sometimes all it takes is minor tweaks for major changes. Keep in mind: it didn't take you one month to become overweight and fall into bad habits. For most it takes many months -- sometimes more -- to achieve their goals. But by the end of these four weeks you won't recognize the woman you've become because you'll be empowered with the tools to change your circumstances, your habits.... and as a result, your body.
Ready to get the best fat burning tools for real results? Enroll now.
THIS ISN'T A WEIGHT LOSS PROGRAM.
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| Kim Kelly and R.N. from the Kick Fat in the Ass Spring Challenge will be joining and helping the community in August! |
LEAN? STRONG? HEALTHY?
Your decisions determine your destiny.
The
4 Weeks to Fat Loss online community is a secure and private group page
on Facebook. No one can see the members or page except those in the
program. This is a safe space of support,
connection, learning and women growing stronger in every aspect of their
lives. Remember that everything external began internally whether it's
your body, career, creativity, relationships.... these all begin within
from choice and action. Our bellies and booties expand or tighten based
on small choices we make every day that add up to big change, for
better or worse.
Keep in mind this is not one-on-one individual coaching but group strategy and development. Those who succeed are positive community participants and commit to -- and get passionate -- about the process.
Keep in mind this is not one-on-one individual coaching but group strategy and development. Those who succeed are positive community participants and commit to -- and get passionate -- about the process.
- Every day, for four weeks, I will take you step by step through your fat loss journey.
- There will be exercise programs designed to shred fat for beginners, intermediate, advanced. (this is where having an accountable fat burning bestie comes in handy but you'll also have the online community, too).
- No, we will not be working out painfully for hours, counting calories, starving, and all that other non-sense that creates metabolic derangement and increased fat gain once those fads are no longer sustainable.
- You'll receive encouragement, direction, learning, recipes, as well as physical, mental and emotional "challenges." We cannot change if we do not commit to growth. Which way would you like to grow?
- This isn't going to be a month of deprivation and restriction. Hell no. If it's not simple it's not sustainable. This is about becoming educated, powerful, and authentically passionate about what you want to achieve while having a mentor who gets results and a community of kick ass women by your side.
One short month that can change everything about how you 
experience your life. With the proper strategy, coaching and community
you can achieve anything you desire. Following the No Fail Fat Burning
for Women scientific, proven principles in this 30 day program can
quickly close the gap from where your physique is today to where you
want your body fat, lean muscle and fitness to be.Remember: decisions determine destiny. Don't let another season go by where you make excuses instead of transformation and then feel repulsed by the woman you see in the mirror. That is not authentic power or joy.
I truly hope to see you in August and would love the honor of being in your corner every step of the way.
WHAT YOU'LL NEED
- Passion, desire, open-mindedness, a willingness to learn that long-lasting health and body composition takes time. There are a lot of hacks to jump start the process but no quick fixes.
- A Facebook account. Again, our page is secure and invisible to everyone but members.
- A team-player attitude to support the other women in the community. We will all face challenges and that's where having each other's back makes a world of difference. We're in this together for four weeks.
- A fundamental knowledge and reading of the book No Fail Fat Burning for Women available on Amazon here: http://amzn.to/1deOafM
- An accurate body fat percentage reading via DEXA scan or hydrostatic testing. These are available almost everywhere and relatively inexpensive via mobile services. Home devices are wildly inaccurate. Google DEXA mobile body fat and/or mobile hydrostatic body fat to see what services are available in your area.
- Body part measurements and before and after pictures (for your private progress).
- At least a 20lb (9kg) - 35lb kettlebell and knowledge of the two-handed swing. Very easy. For instruction, check out Tracy Reifkind's "The Swing" here.
- And, of course, consult your physician before attempting any new nutrition or exercise protocol. As each individual woman is unique, you should use proper discretion before undertaking the diet, exercise and techniques of the No Fail Fat Burning for Women protocol. Michelle Burleson, Skye St. John, et al expressly disclaim responsibility for any adverse effects that may result from the use or application of the 4 Weeks to Fat Loss protocol.
Once all spaces are filled we'll be waitlisting. Enroll today to secure your slot for 4 Weeks to Fat Loss!
The body you desire is the body you deserve.
Yours in resilience, strength and sticks of butter,Michelle Burleson
beginning April 1, 2015, these ninjettes brought their A-game every day in service to their strongest, fittest selves. Through sick kids, colds, doubts, work stress, travel, social situations, family drama, PMS, these goddesses persevered... and guess what? It paid off big time. 
