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Fat Loss OR Performance – Why You Must Choose!

February 23, 2016 By Heather Blackmon

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Recently I asked the FITaspire Insider community to share their current fitness & nutrition challenges. Many of the responses I’ve received so far are related to nutrition and to get how to get faster and leaner.

Want to get faster and leaner? In order to get the best results in either, you need to choose your priority. Learn why and get simple tips to get started!

This is a question I often asked myself throughout my earlier years in endurance sports. After all, if i’m working hard to get faster, can’t that result in a leaner me?

Well…maybe.

But more likely, if you’re training to maximize your performance in endurance sports, your workouts and nutrition won’t set you up for maximizing fat loss! And if you’re training for fat loss, you won’t be able to achieve your full performance potential.

Let’s dig into this a little more.

Training for Fat Loss

When your goal is to lean out and lose excess fat, you typically start with a reduction in overall calories and adjusting nutrient timing to meet that goal. These strategies won’t support your best endurance performance, but can support an increase in strength (which helps you build muscles to give you that curvy or toned look). I have found that you can work on short distance events during a fat loss cycle — in fact my current 5K PR came while training for my bikini competition.

Tips for Fat Loss:

  • Determine your calorie needs (based on activity level) & slightly reduce intake
  • Eat protein-dense foods at each meal
  • Shift starchy carbs to post-workout meal
  • Prioritize strength training and cardio intervals
  • Stick with water & tea for liquid calories

Want to get faster and leaner? In order to get the best results in either, you need to choose your priority. Learn why and get simple tips to get started!

Training for Performance

When you’re training for athletic performance, you want your nutrition to support your higher training intensity and volume. You’ll want keep your calorie intake high enough to fuel those longer workouts and give your body the nutrients to perform at its peak and recover fully. The typical macro split to support this goal is often higher in carbohydrates than is ideal for fat loss, as well. This is not to say you can’t lose any fat while training for performance, but realize that your progress may be slower.

Tips for Performance:

  • Determine your calorie needs (based on activity level) & eat up!
  • Eat protein-dense foods at each meal
  • Some starchy, whole-grain, unprocessed carbs at any meal
  • Balanced training schedule created for your goal
  • Aim for 50-150 calories per hour for workouts over 90 minutes

Want to get faster and leaner? In order to get the best results in either, you need to choose your priority. Learn why and get simple tips to get started!

But what if your long-term goal really does cover both of these?

While you can’t achieve both goals at the same time, you can adjust your focus throughout the year to achieve one at a time. One approach would be to focus on fat loss first, then shift to maintenance and performance once you’ve reached your goal. Or focus on performance goals during the race season and shift your focus to fat loss during the off season when peak performance isn’t needed.

[Tweet “A hard choice: fat loss or performance. Why you need to choose. #fitfluential”]

So what is your current priority?

Filed Under: Endurance, Running, Strength, Triathlon Tagged With: Fitness, running coach

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7 Tips to Stick With Your Fitness + Nutrition Goals »

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Welcome

Hi! I’m Heather, a yoga & wellness teacher based in Colorado... Read More…

"Every ending is a beginning. We just don't know i "Every ending is a beginning. We just don't know it at the time." -Mitch Albom

Last Friday, we ventured to a trail near Carbondale for the most beautiful ride with huge wildflowers everywhere. It was a great trail with good climbing, plenty of flow in the middle, and A LOT of switchbacks on the descent. Our first 2 hour ride of the season and it was a blast!

I didn't know it at the time, but it was also the last ride on my Liv mountain bike - because I got a new bike on Sunday! ✨

If you're in Colorado & in the market for a new bike, I highly recommend Over The Edge in Fruita. I test rode 6 bikes & then took the Pivot Mach 5.5 out on the trail to be sure it was the right one. Great experience!!
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#adventurespirit #alltrails #mountainvibes #mountainaddict #mountainadventures #mountainbiking #mtbiking #mtbdaily #mtblife #seemyadventures  #womenofthewilderness #womenwhoexplorecolorado
In the past week, have you... 🔆 Stopped to watc In the past week, have you...
🔆 Stopped to watch the sunset
🙏 Told a friend how much they mean to you
💪 Taken time to move your body
 💤 Gone to bed early or taken a nap
📚 Turned off the TV and read a book

Share your number (1-5) in the comments. ⬇️

And if your total is less than 5, I invite you to give one you've missed a try this weekend!! 
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#vaillive #practiceyoga #vail #vaillife #vailcolorado #goodvibes #happymindhappylife #thisisyoga #vailvalley #yogaliving #beachvibes #lovethelifeyoulive #adventureraised #outdoorsygals #wanderfolk #ipreview via @preview.app
Which quote is more how you feel about yoga today? Which quote is more how you feel about yoga today? ⬇️

A - “Yoga is the perfect opportunity to be curious about who you are.” —Jason Crandell

B - “Sometimes in yoga I feel like a graceful swan. Other times I feel like a baby giraffe trying to use its legs.” Anonymous

I've definately felt both of these at different times. 😜

No matter what your answer, if you're in the Vail Valley - come practice with me!

I'm back to my normal schedule this week with 2 chances to flow every Thursday:
✨ 12pm Gravity Haus (Vail)
✨ 5:30pm Vitality Collective (Eagle)
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#vail #vaillife #vailcolorado #vaillive #coloradoyoga #yogateacher #feeltheyogahigh #myyogalife #letyourlightshine #letyourpranaflow #practiceyoga #yogamakesmehappy #yogapractice #yogatime #ipreview via @preview.app
2 weeks, 2 beautiful places in Paradise. 🌴 It' 2 weeks, 2 beautiful places in Paradise. 🌴

It's been such a great vacation filled with scuba, yoga, Mexican food, margaritas, and memories.

I added a highlight for each week, so you can see more about the yoga retreat at Yandara with Anahata and our week of diving in Cozumel.

Time to plan the next trip!!
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#adventureculture #beachvibes #scubadiving #divecozumel #divemexico #womenwhoexplore #sheroams #gogalavanting #savortheadventure #seemyadventures
#alwayschooseadventure #sheadventures #liveadventurously
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