BURN FAT SMART
Teleclass with Lucas Rockwood & Yuri Elkaim
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Join the class, and You’ll Learn:
- How to identify the 2 types of belly fat
- The truth about sit-ups and six pack abs
- The role of nutrition in body fat composition
- Practical tips for busy people who want to lose the jiggle
YOUR QUESTIONS ANSWERED…
Grain Substitutes for Vegetarians?
How would a diet without grains work on a day-to-day basis for a vegetarian lifestyle? Any suggestion for a meal plan?
- Ronny (Norway)
LUCAS: if you’re eating mostly veggie, it might take some time to reduce your grain intake, but it’s really not that hard. Start with bread/wheat as that’s usually the bigger offender, and perhaps start by swapping out rice for quinoa and other mineral dense seeds.
Grains – the Good and the Bad?
If grains are generally inflammatory then, is the whole grain craze actually unhealthy? Are gluten-free and supposedly ‘healthy’ grains like millet, oats and spelt also bad for weight-loss?
- Rajesh (USA)
LUCAS: the whole grain craze is overrated for sure. No one is going to see massive health improvement from switching form white bread to whole wheat or from white rice to brown rice. Honestly, the changes you see from that are minimal simply because nutritionally, there is not a huge difference.
Ancient grains or less-commercial grains are much better—millet, barley, spelt—and sprouting certainly helps their digestion as well. As a general rule, grains are survival food, fruits and veggies are the preferred source of carbs.
Age and Belly Fat
What about us older girls that can’t seem to lose that belly fat – any advice?
- Jude (USA)
LUCAS: as you get older, weight comes on easier and burns slower, but the protocol is pretty much the same. High intensity, interval-style training is what Yuri recommends (and I fully support) but of course do check with your doc as we’re often talking about working at 80%+ your max heart rate which can be problematic for some people.
Losing the Right Weight
I work out a lot and I’d like to lose fat without losing much weight. I’d like to appear toned but not skinny. Any advice?
- Dev (UK)
LUCAS: there is not an exact answer for this, but a really generic answer (that might be helpful) is to try to keep your calories consistent while getting your carb intake way down, particularly carbs from grains or anything sweet. To replace the calories, try to intake more healthy fats and proteins. Essentially, sugars spike insulin which leads to fat gain. You can gain fat eating fat and protein too, of course, but sugars are the easiest… it’s just how the body works.
Food for Metabolism
Can you talk about foods that would be helpful to speed up the general level of metabolism in a healthy way?
- James (USA)
LUCAS: there are many factors that affect your metabolism, but exactly what you’re eating will not have a huge effect on it. Perhaps 5% or so (that’s assuming you’re not eating complete garbage, or course). Much more influential is the frequency of your meals (more, smaller meals revs your body up) and the frequency and intensity of your exercise.
All that said, remember, there is nothing necessarily wrong with a slow metabolism. Some of the healthiest people in the world (monks, for example) have extremely slow metabolisms, eat less, and are extremely happy. Just something to consider…
Diet for Exercise
Do you have some tips for pre-exercise and post-exercise nutrition?
- Emmy (UK)
LUCAS: this is highly debated, but some research suggests that glucose (sugar) immediately following training speeds healing and recovery BUT at the same time can trigger a fat storage response in the body. So it’s a bit of a catch-22. Some people suggest a 1-2 hour “fast” where you eat nothing or a high protein meal/shake. Everyone’s body is quite different with this, so I’d encourage you to try different things and see how you look/feel.
Intensity Training
Is it possible for lean people to lose more weight by doing high-intensity interval training, or would it only work for overweight people?
- Mary (USA)
LUCAS: if you’re already lean, your goals might be different, specifically to gain lean muscle. Lean muscle mass is really the secret (often overlooked) ingredient to health, and for sure, high intensity training is a great way to build strength.
Body Fat Percentage
What is the ideal body fat percentage for men and women ?
- Steve (USA)
LUCAS: this is highly individual, but Yuri suggested 10-15% for men is a good range and 16-24% for women.
Power Yoga
I’m curious as to why pilates/power yoga/ashtanga yoga wouldn’t be considered bodyweight exercises? There’s loads of anecdotal evidence that men who lift weights say they get their butts kicked by yoga students!
- Janice (USA)
LUCAS: a strong vinyasa class is absolutely a bodyweight training regime, and yes, any yoga teacher will tell you stories of the big muscle-y guy who couldn’t even do plank pose. It’s quite common.
For many people, for many years, a strong vinyasa class is extremely intense. I’ve strapped heart rate monitors to students, and many stay above 120 for the entire 90 minutes hitting peaks in deep backbends and arm balances.
For long-time practitioners, the intensity fades and it’s very difficult to get your heart rate up with a yoga practice. It’s still incredibly valuable, of course, but sometimes high intensity training (even just a day a week) can make you feel really great.
Cardio vs. Weights
If you had to choose between cardiovascular exercise and weight training, which would you choose for burning body fat?
- Sharon (UK)
LUCAS: Yuri’s belief is that high intensity training is superior for burning fat specifically. I agree. There are a zillion other who disagree so for sure draw your own conclusions. Keep in mind though, interval training done right is actually aerobic and anaerobic at the same time… your heart rate never drops, instead it steadily climbs and climbs as your progress through the interval. Also remember that interval training can be done without weights or any equipment, just like a standard cardio routine.
Yoga and Fat Burning
In terms of yoga, is holding a pose, where there is effort in the body, for 30 seconds beneficial to burning fat?
- Jerry (USA)
LUCAS: this is different for everyone and really has to do with your level of effort. When I first began practicing, my heart rate was above 140 for the entire class. Now, it’s very difficult for me get above 120, and usually, I’m below 100. It’s just not as difficult for me as it used to be. This is one reason Hot Yoga is so effective for burning fat. Your heart rate goes way up even in simple poses.
Fat and Hormones
Hormones play a significant role in fat burning, don’t they? What’s the best way to balance your system hormonally?
- Patricia (UK)
LUCAS: this is a complicated question and for sure check with your doc, but with very few exceptions, building lean muscles is extremely healthy from a hormonal standpoint.
Top Tip
What is the one single and best exercise that one can do for a few minutes every day and will burn belly fat?
- Patricia (USA)
LUCAS: Yuri suggested doing an interval circuit in your home that might look something like this: pushups, squats, crunches, lunges, then repeat. Taking 10 minutes, you’d move through each exercise one-by-one, then switch. For this type of exercise, I highly recommend the Yoga Timer to keep track of your intervals.
Killer Carbs
Why does it seem that I pack on pounds when my diet consists of fruits, veggies, and plant-based proteins? I feel like carbs are poison to my waist line! I have always been able to maintain my weight with meat and veggies and very limited whole grain starches and limited fruits.
- Viviana (USA)
LUCAS: everyone’s bodies are different. I would trust your instincts. If you feel it’s the carbs causing the problem, you’re probably right. The only solution is to increase healthy protein and fats to replace the lost carb calories.
WANT MORE?
To learn more about Yuri and his fitness programs,
click on the video below!
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