For Women - Fat Burning Power Without the Jitters
For Women - Fat Burning Power Without the Jitters
Alright, ladies! This one’s for you. Reducing your body fat percentage is challenging for everyone, sure, but it can sometimes be even more daunting for women. Let’s not focus on that. Fat doesn’t care about gender. And a woe-is-me attitude won’t lead you to victory in this title bout against fat.
So, let’s approach this like a boxer would a worthy opponent: Study, measure, visualize and execute.
Triglycerides
Alright. Let’s study your opponent.
Fat. It’s such a broad term. There’s the good and bad: HDL vs LDL and unsaturated vs saturated. But when it comes to triglycerides, there are no good or bad, just triglycerides (a.k.a. the fat in your blood).
When you eat breakfast, lunch or dinner, your body breaks down the fats and carbs for energy. But if there’s too much, your body stores it in those special places: hips, arms, stomach, legs, etc. [1]
To lose fat, any doctor will tell you to exercise more, eat less bad fats and cholesterol and cut back on carbs. Too much alcohol consumption is a big factor as well. [1]
But if you’ve done all this and you’re still looking to increase your fat burn, maybe it’s time to look into a non-stimulant fat burner like Resurge. It’s a fat burner that you can use with your pre-workouts to increase that fat burn.
More to come on that, but first, let’s discuss some good ways to measure your body fat.
Easy Ways to Measure Body Fat
Moving right along to the next steps before our heavyweight bout: Measure and visualize.
You have to know what your body fat percentage is and then where you want to be at. Think of it as measuring your boxing skills and then visualizing your opponent face down on the canvas.
So how do you measure body fat?
There are a bunch of fancy scales out there these days, but they may not be the most accurate ways to measure body fat percentage.
These first two do-it-yourself ways can give you a more accurate reading. Do keep in mind that all methods have some degree of error.
Skinfold Calipers
This method has been used for nearly half a century. You pinch your fat and use the caliper to measure the thickness of that roll. For women, you measure 3 or 7 areas. For the 3, measure your triceps, above the hip bone, and thigh or abdomen. If you want to measure all 7, include the chest, armpit and beneath your shoulder blades. [2]
Body Circumference
This one’s all about the shape of your body and I’m not talking about the romanticized version Ed Sheeran is singing about.
You take the measurements of your neck, waist, and hips and compare that to your age and height. Plug those numbers into one of the many body circumference calculators out there and there you go. It’s easy and affordable, but just like calipers, it all depends on the person taking the measurements. [2]
There are a bunch of other methods that can’t be done in the comfort of your home. These also have some percentage of error, but if you have the time or resources go for it. Here they are:
Dual-energy X-ray Absorptiometry (DXA)
This method uses 2 energies to scan your entire body to determine body fat. Don’t worry, it’s safe. [2]
Hydrostatic Weighing
This one uses a pool of water big enough to submerge your entire body in. Once submerged, you exhale as much air as you can and you are weighed. You do the same thing on land, but this time the air left in your lungs is measured. These readings will determine your body fat. [2]
Air Displacement Plethysmography (Bod Pod)
If you like sci-fi, then this one’s for you. You’re placed inside a chamber shaped like an egg and the air pressure inside is altered. This one is accurate but super expensive. Unless you have your own egg-shaped, pressurized chamber lying around. [2]
Bioelectrical Impedance Analysis (BIA) & Bioimpedance Spectroscopy (BIS)
Zap! Electrodes play catch with electrical currents that pass-through muscle and fat. The BIA machine reads the effects of the currents on your body and spits out your body composition. The difference between the two is just the machines reading the information. BIA isn’t as accurate as BIS. [2]
Electrical Impedance Myography (EIM)
This one is similar to the previous two, but sends those small electric currents through smaller parts of the body and spits out the results. [2]
3-D Body Scanners
Have you ever been to the theater and watched a 3D movie? This is nothing like that. It’s more like the machine that scans your entire body at the airport, circling all around you. It produces an image for a good idea of your body fat percentage. [2]
Multi-Compartment Models
This last method is known to get the most accurate readings. It uses multiple tests that measure body mass, body water, body volume and bone content. Error rate: 1%. [2]
Now it’s time to determine your goal.
Here’s a breakdown of what low and healthy body fat percentiles for women should be by age: [5]
LOW
- Age 19-29 = under 19%
- Age 30-39 = under 21%
- Age 40-49 = under 24%
- Age 50+ = under 28%
HIGH
- Age 19-29 = 19-22%
- Age 30-39 = 20-24%
- Age 40-49 = 23-27%
- Age 50+ = 27-31%
Let's Burn Some Fat
You’re done studying and you know how you measure up and what your goal is. Now it’s time to execute. Aside from regular, intense, oxidizing workouts, here are 8 ingredients you can use to burn fat.
DING DING!
Zinc
It naturally boosts the immunity of the body and encourages muscle growth. Better development of muscles ensures faster fat burn too.
Zinc also helps nutrient absorption and boosts metabolism. You'll feel more energetic throughout the day and perform better at the gym.
Melatonin
Melatonin works on the crux of the issue and helps treat sleep disorders. Melatonin is responsible for the regulation of the wake-sleep cycle.
Improved levels of melatonin will ensure time for deep sleep and, thus, quicker fat burn.
Hydroxytryptophan-100mg
This natural chemical complements neurochemical processes to ensure deeper sound sleep. It works on sleeping patterns and can fix your irregular bio clock.
It is also a mood elevator and produces Serotonin, which acts as a relaxant. It's an excellent ingredient to have at nights for a stress-free sleep.
L-Theanine- 200mg
This natural phytonutrient is proven to reduce stress and anxiety. Think of two factors behind your lack of sleep, and these are the first two that come to mind.
Crucially, it also improves the cognitive responses along with your brain function. The pre
sence of antioxidants in L-Theanine also helps flush out harmful toxins.
Since it also protects your blood vessels, its place as a major ingredient is justified.
Arginine-1200mg
Vegans don't have the good fortune of consuming this essential amino acid. You'll typically find this acid in poultry products like fish, meat, and more.
The amino acid is an effective stress reliever apart from having medicinal uses in the treatment of blood pressure, congestive heart failure, and more. Resurge has fortunately found a plant-based form of this ingredient.
The amino acid also helps boost immunity. It is also related to increased libido and better physical performance.
It's safe to say that you'll find the benefits of having Arginine in every phase of life.
Lysine-1200mg
Much like Arginine, Lysine is also a highly beneficial amino acid that your body can't synthesize on its own. It's related more to improving brain function and reducing stress.
Lysine boosts serotonin levels in the body, which directly reduces stress. Along with Arginine, Lysine improves nutrient absorption in the body.
Better nutrient absorption is equal to improved metabolism and lesser calorie intake.
Magnesium
While trace amounts of magnesium can have several health benefits, Resurge concentrates on the anxiety reduction part. Magnesium aids sleep quality and also helps reduce anxiety.
Ashwagandha
The ayurvedic ingredient is a credible stress reliever, and you'll find it in an array of herbal medicines. Medications for diabetes and sugar also contain Ashwagandha because it helps regulate blood sugars.
The Skinny on Fat Burners
Study. Measure. Visualize. Execute. You’ve studied fat; you know what it is; you know what it does. You also know how to measure your body fat percentage, giving you a good idea of how much fat you have to lose to reach your goals. And you know what you have to do to get there.
Drink coffee, drink green tea, eat your protein and soluble fiber—this is all good—but remember this ladies: Everyone needs a little help when burning fat. And having Resurge in your corner is a guaranteed KO.
References
1) "How to Lower Your Triglycerides." WebMD, 13 Sept. 2016, www.webmd.com/cholesterol-management/lowering-triglyceride-levels#1-2.
2) Tinsley, Grant PhD (2018). The 10 Best Ways to Measure Your Body Fat Percentage. Retrieved from https://www.healthline.com/nutrition/ways-to-measure-body-fat
3) Raman, Ryan MS, RD (Medically Reviewed 2017). 5 Natural Fat Burners That Work. Retrieved from https://www.healthline.com/nutrition/5-natural-fat-burners#section5
4) Lobliner, Marc. What’s in Machine Lean. Retrieved from https://www.tigerfitness.com/products/mts-nutrition-machine-lean
5) Jones, Jared. The Normal Percentage of Body Fat for Women. Retrieved from https://www.livestrong.com/article/134363-the-normal-percentage-body-fat-women/
6) Capsicum. Retrieved from https://www.webmd.com/vitamins/ai/ingredientmono-945/capsicum
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