5 Minutes with Meg: Your Heart
5 Minutes with Meg: Your Heart

5 Minutes with Meg: Your Heart

I've been thinking a lot about...your heart.

The muscle. The sentiment....

5 Minutes with Meg: Your Heart

Lifestyle

5 Minutes with Meg: Your Heart

I've been thinking a lot about...your heart.

The muscle. The sentiment. And how high intensity interval training positively impacts both. Many love to lift... many love to go for long runs... dance like no one's watching... But how often do we ensure we're driving our heart rate up high enough that we can't sustain the pace for longer than 30-90 seconds?

Finally, Canada has a new and improved Food Guide!
Finally, Canada has a new and improved Food Guide!

Finally, Canada has a new and...

Canada's new food guide - launched on January 22, 2019 - has some big changes. Over...

Finally, Canada has a new and improved Food Guide!

Lifestyle

Finally, Canada has a new and improved Food Guide!

Canada's new food guide - launched on January 22, 2019 - has some big changes. Over the years, the food guide has seen minor updates and changes, but this is, by far, the biggest change we have seen since 2007, with the new guide better reflecting today's society.

A Mom's Journey Back to the Gym
A Mom's Journey Back to the Gym

A Mom's Journey Back to the Gym

After having kids, Jessica, an actuary in downtown Toronto, realized, like many other...

A Mom's Journey Back to the Gym

Lifestyle

A Mom's Journey Back to the Gym

After having kids, Jessica, an actuary in downtown Toronto, realized, like many other parents, that she never had "me" time in the evenings and wanted to get back into the gym. So, she returned to the Adelaide Club in 2017, adding midday workouts to her schedule. Originally drawn to the Club because of its stellar downtown location, she has stayed because of the Club's wonderful Members, finding a great under and over 30 crowd to connect with.

What is Fascial Stretch Therapy?
What is Fascial Stretch Therapy?

What is Fascial Stretch Therapy?

We were given all the athletic ability and function we need as an infant, however,...

What is Fascial Stretch Therapy?

Lifestyle

What is Fascial Stretch Therapy?

We were given all the athletic ability and function we need as an infant, however, through our lifestyle today, our biology has changed for the worse. Fascial Stretch Therapy™ (FST) can help you to perform better, prevent injury, and reduce pain.

The Time is Now...Bell Let's Talk
The Time is Now...Bell Let's Talk

The Time is Now...Bell Let's Talk

Mental wellness is integral to overall health. Life is challenging and it's very...

The Time is Now...Bell Let's Talk

Lifestyle

The Time is Now...Bell Let's Talk

Mental wellness is integral to overall health. Life is challenging and it's very normal to experience changes to mental wellness throughout one's life as a result of a variety of factors, including environmental stressors, genetics, and lifestyle, among others.

5 Minutes with Meg: The New Year
5 Minutes with Meg: The New Year

5 Minutes with Meg: The New Year

I've been thinking a lot about...

...New Year's...

5 Minutes with Meg: The New Year

Lifestyle

5 Minutes with Meg: The New Year

I've been thinking a lot about...

...New Year's Resolutions...

We have an unfriendly term in my industry called "Expectancy Violation". It describes the phenomena of people having expectations about what exercising will do for them, and then those expectations are not realized. The research indicates that this is common: people begin an exercise program with mad hopes and dreams, and when things don't go quite right, they get frustrated, grow despondent, and give up.

What is Osteopathy and How Can it Help You?
What is Osteopathy and How Can it Help You?

What is Osteopathy and How Can it...

Osteopathy is a gentle, hands-on treatment that helps to reduce pain, improve mobility,...

What is Osteopathy and How Can it Help You?

Lifestyle

What is Osteopathy and How Can it Help You?

Osteopathy is a gentle, hands-on treatment that helps to reduce pain, improve mobility, and stimulates the body's natural ability to heal itself. Cebi highlights what you need to know about this treatment option, as well as the conditions it can help to treat, including: headaches & migraines, joint & muscular pain, sciatica, insomnia, concussions, sport injuries, digestive issues, and more...

Training our Trainers: A Workshop with Dr. Stuart McGill
Training our Trainers: A Workshop with Dr. Stuart McGill

Training our Trainers: A Workshop...

This past Saturday, Dr. McGill ran a very special and exclusive Training the Back...

Training our Trainers: A Workshop with Dr. Stuart McGill

Lifestyle

Training our Trainers: A Workshop with Dr. Stuart McGill

This past Saturday, Dr. McGill ran a very special and exclusive Training the Back Pained Client: From Pain to Performance workshop with our trainers. This one day course, with a combination of lectures, workshops, and McGill’s signature “no nonsense” approach, was designed to teach our trainers the best way to help our Members who suffer from back pain.

Haven't Set Your Resolutions Yet? There's Still Time...
Haven't Set Your Resolutions Yet? There's Still Time...

Haven't Set Your Resolutions Yet?...

This is the year I'm going to stick to my New Year's Resolution! Does that...

Haven't Set Your Resolutions Yet? There's Still Time...

Lifestyle

Haven't Set Your Resolutions Yet? There's Still Time...

This is the year I'm going to stick to my New Year's Resolution! Does that sound familiar? Do you set new goals every year (maybe even reusing the same goals you set last year) only to see January come and go with the same old habits still in place? Don't get discouraged. You are definitely not alone - in fact - you're probably part of the majority!

Celebrating the Adelaide's Community with Winville
Celebrating the Adelaide's Community with Winville

Celebrating the Adelaide's...

When Winville first came to the Adelaide Club, he was driven by a desire to focus on...

Celebrating the Adelaide's Community with Winville

Lifestyle

Celebrating the Adelaide's Community with Winville

When Winville first came to the Adelaide Club, he was driven by a desire to focus on his personal fitness, quickly joining the Club’s running group – which he’s been a member of ever since. And his reasons for remaining a member today? They don’t deviate from that original desire much; he’s now focused on staying in shape and maintaining his active lifestyle.

Setting Your New Year's Resolutions
Setting Your New Year's Resolutions

Setting Your New Year's Resolutions

I’ve spent the last month asking my clients and class participants if they are...

Setting Your New Year's Resolutions

Lifestyle

Setting Your New Year's Resolutions

I’ve spent the last month asking my clients and class participants if they are making New Year’s resolutions and I was surprised to hear that most aren’t. When I probed to find out why, the most common answer was “They don’t work.  I always fail so why bother?”

A Little Cup of Holiday Cheer
A Little Cup of Holiday Cheer

A Little Cup of Holiday Cheer

Celebrate the holidays in style - with a little Holiday Cheer! These reminders can help...

A Little Cup of Holiday Cheer

Lifestyle

A Little Cup of Holiday Cheer

Celebrate the holidays in style - with a little Holiday Cheer! These reminders can help you to stay healthy throughout the holidays, even when temptation comes knocking.

Meet Rob: 50 Years Old & Running a Marathon a Month
Meet Rob: 50 Years Old & Running a Marathon a Month

Meet Rob: 50 Years Old & Running a...

Rob has always loved to set goals; every year on his birthday he sets a new goal for...

Meet Rob: 50 Years Old & Running a Marathon a Month

Lifestyle

Meet Rob: 50 Years Old & Running a Marathon a Month

Rob has always loved to set goals; every year on his birthday he sets a new goal for himself and he’s a big fan of New Year’s resolutions. 10 years ago, when he turned 40, Rob entered into a 50-mile race in Haliburton. This race was meant to be a great way to spend his time and would encourage him to continue to exercise as if he were younger – but, little did he know, that was only the beginning.

5 Minutes with Meg: The Holidays
5 Minutes with Meg: The Holidays

5 Minutes with Meg: The Holidays

I've been thinking a lot about...

...the "Most Wonderful Time of the...

5 Minutes with Meg: The Holidays

Lifestyle

5 Minutes with Meg: The Holidays

I've been thinking a lot about...

...the "Most Wonderful Time of the Year..."?!?

It can be the most wonderful time of the year, but, it can also be more hectic, stressful, tough, and lonely for many. So, here are a few, unfinished, imperfect, tinsel covered lifelines I'd like to extend to you. I hope you find a few of them helpful. 

What we can Learn from Charlie Brown's Christmas Tree...
What we can Learn from Charlie Brown's Christmas Tree...

What we can Learn from Charlie...

Do you remember Charlie Brown's Christmas Tree? Turns out we can learn a lot about...

What we can Learn from Charlie Brown's Christmas Tree...

Lifestyle

What we can Learn from Charlie Brown's Christmas Tree...

Do you remember Charlie Brown's Christmas Tree? Turns out we can learn a lot about core activation and stabilization of the lower back from that very cartoon. 

Feeling Stressed?
Feeling Stressed?

Feeling Stressed?

It's the most wonderful time of the year...but isn't it also the most...

Feeling Stressed?

Lifestyle

Feeling Stressed?

It's the most wonderful time of the year...but isn't it also the most stressful? And with stress comes aches and pains, heart disease, and depression. Take a step back, before your stress becomes too much to handle, and learn a bit more about your stress and how it can best be managed.

How Can I Burn Fat?
How Can I Burn Fat?

How Can I Burn Fat?

When I teach classes, I often get asked: "how can I burn fat?" or "will...

How Can I Burn Fat?

Lifestyle

How Can I Burn Fat?

When I teach classes, I often get asked: "how can I burn fat?" or "will doing this class help me lose my belly?" Because these are some of the most frequently asked questions I get from our Members, I thought it was time to explore fat burning more in depth.

The TAC's Newest Addition: The Strength Lab
The TAC's Newest Addition: The Strength Lab

The TAC's Newest Addition: The...

After months of planning and construction, we are excited to announce that the Toronto...

The TAC's Newest Addition: The Strength Lab

Lifestyle

The TAC's Newest Addition: The Strength Lab

After months of planning and construction, we are excited to announce that the Toronto Athletic Club’s Strength Lab, the Club’s newest space, is now open to Members. But before you step into the space, let us answer some of the questions we’ve already heard from Members!

A Night of Promise
A Night of Promise

A Night of Promise

As we celebrate World Diabetes Day, we wanted to highlight the great work that the...

A Night of Promise

Lifestyle

A Night of Promise

As we celebrate World Diabetes Day, we wanted to highlight the great work that the Juvenile Diabetes Research Foundation (JDRF) is doing and explain why we're so proud to support the JDRF and  their continued mission to better the lives of those living with type 1 diabetes.

A Celebration 40 Years in the Making: The Adelaide Club Turns 40
A Celebration 40 Years in the Making: The Adelaide Club Turns 40

A Celebration 40 Years in the...

Over the past 40 years, the Adelaide Club has seen many changes. From the Club’s...

A Celebration 40 Years in the Making: The Adelaide Club Turns 40

Lifestyle

A Celebration 40 Years in the Making: The Adelaide Club Turns 40

Over the past 40 years, the Adelaide Club has seen many changes. From the Club’s overall look and feel to the offerings, nothing is as it once was, and yet, at the very core, it remains the same. Take a moment to look back on the past incredible 40 years as the Club readies to celebrate it's 40th Anniversary this week.

How Can I Burn Fat?

Posted: Nov 26, 2018

Written by: Lori Kirwan, PhD in Exercise Physiology

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When I teach classes, I often get asked: “how can I burn fat?” or “will doing this class help me lose my belly?” Because these are some of the most frequently asked questions I get from our Members, I thought it was time to explore fat burning more in depth.

What is Fat?

Fat is stored energy in the body, with storage occurring when an individual takes in more calories than they are expending. Fat burning is a metabolic process that occurs when the body is in a caloric deficit, which occurs when the body is burning more calories than it’s taking in.  

No matter how much exercise you do, if you take in more calories than you expend you will not burn fat. In this discussion, we will always come back to the equation of calories in vs. calories out, however, there are a number of factors that significantly impact this equation, so the conversation can’t stop here.

What is Nutrition’s Impact on Fat Loss?

Fat will not be burned when carbohydrates (sugars) are in the bloodstream. When you have glucose in your blood (after you eat anything containing carbohydrates), the pancreas is signaled to produce the hormone insulin which takes the glucose in your blood and shuttles it to your cells that need it. Extra glucose is stored as glycogen in the liver and in muscles. Once the muscles and liver are full of glycogen, any additional glucose is converted to fat and stored in various places in your body for later use.

How Should I Change my Diet?

Cut down on carbohydrates. In order to burn fat, we need to be very thoughtful about the total number of calories we ingest and also the amount and type of carbohydrates we eat. It is important to know that while your body metabolizes carbohydrates, it won’t burn fat at the same time because insulin shuts down fat metabolism. Food and drinks like alcohol, candy, sweets, rice cakes, both white and brown bread, pasta, cereal, and even fruit tend to spike insulin and lead to stored fat.

Note: rice cakes and popcorn are not good snacks for fat burning, even though they are low in calories.

Eat more protein. Protein can help reduce hunger and boost metabolism. If you are doing heavy weights, it is necessary to help you build and repair muscle tissue. When looking for healthier alternatives, try to choose organic or locally grown grass-fed types of meat.

Eat more fat. It’s important to note that eating fat doesn’t mean you’ll store fat. The polyunsaturated fats, or omega-3s, such as those from fish and nuts, and the monounsaturated fats, such as those from avocado, olive oil, and eggs, will help you build muscle and recover faster from your workouts. These fats have an abundance of health benefits on top of this, including being good for your heart and immune system. Additionally, these types of fats actually have a positive effect on your cholesterol profile. Now do you understand why they’re affectionately called “good fats”? 

BUT, you need to keep in mind that if you eat more fat and/or protein then you expend in a day, they will be stored as fat, so the calories in – calories out equation still needs to be considered. 

Read labels. This may be an obvious one, but cut out processed food. Try to stick to fresh food that you find in the produce section with no label.

Can I just Eat Very Little?

Restricting calories to a very low-calorie diet is NOT the answer. Taking this approach will slow your metabolism down and set you up for major weight gain the moment you start eating normally again. Additionally, your body will be depleted in vitamins and minerals that are necessary for health – meaning you’ll likely feel tired and sick. Restriction may also set you up for binging, ultimately, completely backfiring against your initial goals.

What Else Can I Do to Help my Body Burn Fat?

Develop muscle. By doing weights and increasing your lean body mass, you’ll increase your resting metabolic rate and burn more calories – and not just while you work out, but also when you’re at rest and during sleep. 

Don’t go overboard on cardio. I commonly see individuals who want to burn fat try to do as much cardio as possible. Yes, you will burn calories during cardio sessions but building muscle is just as important for bringing you into fat burning mode. To be honest, too much cardio may leave you craving sugar and actually breaking muscle down! Excessive cardio can also lead to the production of cortisol, which is a stress hormone that shuts down fat metabolism.

Note: HIIT classes, like the Adelaide Club’s TNT & the Toronto Athletic Club’s HIIT the Core, are great because you get the efficient benefit of cardio and weights combined without going overboard on cardio. 

Stress less. Try to bring the stress level in your life down whenever possible. All types of stress will cause stress hormones like cortisol to be secreted and shut down your fat metabolism.

Note: Yoga classes, like the Adelaide Club’s Hatha Yoga & the Toronto Athletic Club’s Vinyasa Flow Yoga are great options to help reduce your stress levels.

Get sleep. Did you know that your body builds and repairs body tissue during sleep? While you sleep, you’re fasting, so the body burns glycogen stores and fat because there is no insulin circulating; plus, sleep deprivation can actually lead to hunger and over-eating, or craving carbohydrates. One additional reason to get your sleep, is that if you’re tired, your workouts are probably not as robust as they could be.  

Drink more water. You’ve heard it for years, but you need to increase your daily water intake to at least 9-10 tall glasses. Doing so will help improve your overall bodily function and will also help make you feel fuller.
 

You wanted the facts, and that’s exactly what I’ve given you – no quick fixes and no gimmicks. If you’re ready to start burning fat, you’ve got the information you need, now it’s just time to put the tools in place and get started. If you’re looking for more information about how to best burn fat, talk with one of our amazing trainers, or reach out to me – I’d be happy to help!

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Lori Kirwan, PhD in Exercise Physiology

Group Exercise Instructor & Personal Trainer, Adelaide Club & Toronto Athletic Club

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