• Motivate Fitness


In a 2015 study on fat loss, the findings showed a favorable advantage with proper nutrition ratios and resistance training more so than nutrition and endurance training. Most importantly though, the study showed positive effects on hormones like Leptin and Insulin, which are the key principles to success with our Motivate Fitness Reset Program.

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Along with this important find, researchers also found that there was a significant reduction in cytokines which are inflammatory chemicals. Therefore, if we can reduce inflammation, which is the main cause of Leptin resistance, we can effectively start to burn more fat for fuel!!

Interestingly enough, the study showed that caloric deficit through diet alone wasn’t effective at changing body composition, fat loss/muscle gain. What’s more important is that the study found that a higher protein and fat, low carbohydrate nutrition plan was more effective at eliciting beneficial changes than a low-fat diet.

Armed with this info, here are some tips to help you lose more fat without losing lean muscle:

· Consume approximately 1.5 g protein per kg of body mass

· Add healthy fats to your nutritional plan like avocado’s, coconut oil, ghee

· Reduce the amount of processed carbohydrates

· Shoot for 2–4 sets of 6–10 reps of resistance training at higher intensities

· Perform full body compound movements

· Perform High Intensity Interval Training (HIIT)

Give these tips a try and I think you’ll be surprised by the results. Having a good, long term plan is the key to success rather than fad diets and exercise programs. Remember, exercise more/eat less never works, just look at the research!

To learn more about the Motivate Fitness Reset Program or to sign up,


and we will take care of the rest.

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