The Simplest Way To Lose Fat and Improve Performance

The Simplest Way To Lose Fat and Improve Performance

One simple trick to losing fat and improving your performance is this….


The Importance of Hydration (Drinking Water):

Many know that they should consume water throughout the day, but many do not understand the importance of consuming it nor do they actually drink as much as they should. If they did, they would be drinking a greater deal of it. The majority of individuals I chat with and meet for personal training consultations typically consumes about 1-3 bottles of water (~12-16 ounces) per day. Its importance is one of the many reasons as to why I continuously mention drinking more water throughout the majority of my social media statuses and throughout personal training sessions with clients.
Our bodies are made up of nearly 60% water. This means that the more hydrated we are, the better our body will perform. Especially since we lose water through a variety of means, such as breathing, using the restroom (both urinary and fecal), and sweating. As water is lost through such means, it is easy to assess hydration level via your urine color. The lighter (or paler) in color your urine is, the better.
My ultimate goal when working with clients is to have them consume 1 gallon of water per day. As their fat loss journey continues and they become leaner, it then becomes important to consume even more water. As many find this to be a great deal of water in the beginning, you should not wait until you are thirsty to hydrate. Drinking throughout the day will help your body work even more efficiently. This means you will be more energized, have a higher metabolism, and better focused!

Drinking water can greatly help with weight loss as well.

Much of the time, we have those cravings where our brain (or belly) thinks it wants food. Drinking water when this “hunger” comes on, can help us determine if we are really hungry or just thirsty. Thus, staying hydrated can help us curb cravings, while being dehydrated increases food cravings. If drinking a cup of water when this craving comes on doesn’t work, then you just might actually be hungry. In addition, individuals typically retain a great deal of water weight when sodium levels are high. Reducing your sodium intake and drinking lots of water will allow the excess water weight to leave the body.

Drinking more water is especially important for the individual who exercises.

As we exercise, our body works much harder, thus, we lose even more water due to breathing harder and sweating more. When in a dehydrated state while exercising, we place an even greater physiological strain on our body. Thus, our performance becomes significantly impacted. In addition, to our performance becoming impacted, things like fatigue, loss of coordination, cramping, and dizziness can occur. In some instances, extreme dehydration can even lead to death.

Tips to Stay Hydrated while Exercising:

According to the American College of Sports Medicine (ACSM):
• Consume 16-20 fluid ounces of water 4 hours prior and 8 to 12 fluid ounces 15 minutes prior to exercise.
• Consume 3 to 8 fluid ounces every 15 to 20 minutes during exercise.
• Drink 20-24 fluid ounces of water for every 1 pound lost during exercise.

Moral of the story is this:

Promise yourself that you will drink more water (flavored or not) if you want better results.
‪#‎TeamRWFTtips‬ ‪#‎TeamRWFT‬
Joshua Reed, ACSM-CPT
Owner | Reed’s Wellness and Fitness Training
Joshua Reed
Joshua Reed is an Certified Personal Trainer through the American College of Sports Medicine (ACSM) and is the owner of Reed’s Wellness and Fitness Training. He currently operates a small space in Ludlow, Kentucky and travels to see clients in the Northern Kentucky/Cincinnati area. He offers both personal, online, and small group coaching from his location, the client’s home, and/or outdoors. He is a 2012 graduate of Eastern Kentucky University with a Bachelor of Science degree in Adult Fitness and Wellness Management. Joshua currently attends the University of Kentucky’s, where he is earning a Master’s degree in Biomechanics with a concentration in running mechanics and injury prevention.