{"id":707,"date":"2014-08-20T21:04:00","date_gmt":"2014-08-20T21:04:00","guid":{"rendered":"http:\/\/firerescuefitness.com\/fat-loss-tips-for-firefighters\/"},"modified":"2014-08-20T21:04:00","modified_gmt":"2014-08-20T21:04:00","slug":"fat-loss-tips-for-firefighters","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2014\/08\/fat-loss-tips-for-firefighters\/","title":{"rendered":"Fat Loss Tips for Firefighters…."},"content":{"rendered":"
\"\"<\/a>Would you agree that a leaner athlete is a better athlete? \u00a0I know this is a “loaded” question. \u00a0A lot of the answer has to deal with the sport in which the athlete is participating. \u00a0One thing that research shows is that a leaner athlete is a “more efficient” athlete. \u00a0When it comes to firefighters, this is a\u00a0valid finding. \u00a0<\/span>
\n
\nEfficiency<\/span>\u00a0in general terms, describes the extent to which time, effort or cost is well used for the intended task or purpose. So, a more efficient Fire Rescue Athlete will be able to do more work with less physical effort. \u00a0This is\u00a0especially\u00a0important since most of our “more intense” work as Fire Rescue Athletes comes when breathing air via an SCBA.\u00a0<\/span><\/span>\u00a0<\/span><\/span>Are you Fit for Duty? \u00a0This is a common question you should ask yourself everyday as a fire rescue athlete. \u00a0Are you a leaner, more efficient athlete, better yet, do you make strides everyday to be a better fire rescue athlete…?<\/i><\/span><\/b><\/span><\/span>
\n
\n<\/span><\/span>Today’s blog lists ten (ok, maybe 11) tips that will help you \u00a0become a leaner, more efficient, Fire Rescue Athlete (or any athlete). Try to incorporate then into your daily routine.<\/span><\/span><\/div>\n
\u00a0<\/span><\/div>\n
<\/div>\n
\n
\"\"<\/a><\/div>\n

1.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/span><\/span><\/b>Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.<\/span><\/span><\/p>\n<\/div>\n

\u00a0<\/span>
\n2.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/span><\/span><\/b>Follow a consistent and effective EXERCISE program! Yes, you can lose weight and fat just by changing your eating habits. Fire Rescue Athletes need to be ready for any situation, a well planned fitness program is essential. But, very few fitness programs prepare Fire Rescue Athletes to be “fit for duty” and help decimate fat…..until now.\u00a0<\/span>\u00a0Check out these programs (<\/span>Click HERE<\/span><\/b><\/a>) that will get you in the\u00a0<\/span>shape of your life<\/a><\/span><\/b>.<\/a> \u00a0\u00a0<\/span>
\n\u00a0<\/span>
\n3.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/span><\/span><\/b>Eat low-glycemic carbohydrates such as vegetables, whole-wheat\u00a0<\/span><\/span>products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.<\/p>\n

\u00a0<\/span><\/span><\/p>\n

\"\"<\/a><\/div>\n


\n4.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/span><\/span><\/b>Eat some type of lean\u00a0<\/span>protein<\/span><\/a>\u00a0at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.<\/span>
\n\u00a0<\/span>
\n5.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/span><\/span><\/b>Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.<\/span>
\n\u00a0<\/span>
\n6.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/span><\/span><\/b>Remember fat is not bad.\u00a0 Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs, or other Omega-3 products.\u00a0 Healthy fats are great antioxidants as well as help with brain function and many other essential processes that take place in the body on a daily basis. Essential Fatty Acids, according to clinical studies,\u00a0could also help prevent certain diseases.\u00a0<\/span>
\n\u00a0<\/span>
\n7.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/span><\/span><\/b>Consume Green Tea or Water instead of calorie-filled drinks such as soft drinks.\u00a0 Green Tea has many health benefits and you should be drinking at least 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.<\/span>
\n\u00a0<\/span>
\n8.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/span><\/span><\/b>Consistent fat loss requires good habits. If you want to create good habits, then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks, you will form habits that become part of your daily routine and part of your life.\u00a0<\/span>
\n\u00a0<\/span>
\n9.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/span><\/span><\/b>Incorporate \u201csuperfoods\u201d into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans.<\/span>
\n\u00a0<\/span>
\n10.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/span><\/span><\/b>Keep total fat intake under 30% for the day.\u00a0 This can easily be accomplished by avoiding \u201cextra\u201d fats (and common items found around the firehouse) such as butter, sour cream, mayonnaise\u2026 This\u00a0<\/span>doesn’t\u00a0mean you have to\u00a0completely eliminate these items, just use them\u00a0<\/span>sparingly and avoid adding them<\/i>\u00a0to foods whenever possible.<\/span><\/span>
\n\u00a0<\/span><\/span><\/p>\n

Bonus:<\/span><\/span><\/b>\u00a0 Follow the 85% rule. If you can follow your plan 85% of the time, you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 85% of the time, your chances of failing increase significantly.<\/span>\u00a0<\/span><\/span><\/div>\n
\u00a0<\/span><\/span><\/div>\n
\u00a0<\/span><\/span><\/div>\n
\u00a0<\/span><\/span><\/div>\n
Stay Safe and Make each day a “healthier” one.<\/span><\/div>\n
A. Zamzow<\/span><\/div>\n
www.firerescuefitness.com<\/span><\/div>\n
\u00a0<\/span><\/div>\n
\u00a0<\/span><\/div>\n
Looking for a GREAT Workout..click HERE<\/a><\/b><\/i><\/span><\/div>\n","protected":false},"excerpt":{"rendered":"

Would you agree that a leaner athlete is a better athlete? \u00a0I know this is a “loaded” question. \u00a0A lot of the answer has to deal with the sport in which the athlete is participating. \u00a0One thing that research shows is that a leaner athlete is a “more efficient” athlete. \u00a0When it comes to firefighters,…<\/p>\n","protected":false},"author":3,"featured_media":4781,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[147,55,12,60],"tags":[],"class_list":["post-707","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fat-loss-for-firefighters","category-fire-athletes-workouts","category-fire-rescue-fitness","category-firefighter-workouts"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-bp","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2014\/08\/let-no-mans-ghost-frf.jpg?fit=1024%2C598&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/707","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=707"}],"version-history":[{"count":0,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/707\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/4781"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=707"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=707"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=707"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}