HOW I GET LEAN FOR SUMMER! || EVERYTHING EXPLAINED
How I'm Getting Lean for Summer! Full day of eating, fat burning workout & more for fat loss
FAT LOSS TRAINING & NUTRITION GUIDE (10 weeks of fun, effective fat loss targeted workouts & detailed scientifically backed nutrition advice) : https://www.natachaoceane.com
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Instagram: https://www.instagram.com/natacha.oceane/?hl=en
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Following up on last week’s video we’re talking about the details for an effective fat loss programme. Even though it’s not something I’m doing myself it’s something I get asked a lot about given that we’re now in summer so I hope you enjoy!!
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Outfit:
Small gold hoops: https://rstyle.me/n/cwcxxtcc3pp
Necklace (not the same but similar):
1. http://rstyle.me/n/cvna5acc3pp
2. http://rstyle.me/n/cvna6acc3pp
3. http://rstyle.me/n/cvna3ucc3pp
4. http://rstyle.me/n/cvna3dcc3pp
5. http://rstyle.me/n/cvna2qcc3pp
6. http://rstyle.me/n/cvna63cc3pp
Fila crop top: https://rstyle.me/n/c5kx4scc3pp
White wrap around top: https://www.whitefoxboutique.c....om/shoreline-crop-wh
High waisted denim shorts: https://rstyle.me/~avAsW
Orange crop top: https://rstyle.me/~avAsZ
Camo shacket: https://rstyle.me/~auP1l
Black trousers: https://www.whitefoxboutique.c....om/straight-talk-pan
Black platform vans: https://rstyle.me/n/c5k3dmcc3pp
All rstyle links are commission links (around 5-10% commission), it doesn’t change the price you pay at all and really helps support my channel but of course feel free not to go through them if you don’t want to (:
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Camera, CANON 80D, Lens Sigma 18-35mm
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PAPERS:
For most aspects of nutrition, expert dieticians only recommend supplements and meal timings etc. as aspects to add once all the basics are mastered ie. sleep and a balanced varied diet. So they can help with performance if you’ve nailed everything else and looking for that extra boost (such as that sought after by top athletes) but they aren’t necessary to the regular active individual just looking to feel good (like me 😀). Here’s more info if you want to read up on it (:
Sleep for fat loss:
⁃https://www.bodybuilding.com/f....un/sleep-unsung-hero
⁃https://www.sciencedaily.com/r....eleases/2010/10/1010
Supplements:
⁃https://examine.com/supplements/
⁃https://www.precisionnutrition.....com/course-for-wome (highlights that there are only a few supplements that could be worth taking if you feel your diet is lacking in them but again, if your diet is balanced and varied then these aren’t necessary)
Meal timings:
⁃https://www.precisionnutrition.com/nutrient-timing
Training style:
⁃Reducing Calorie Intake May Not Help You Lose Body Weight. Benton D, Young HA. Perspect Psychol Sci. 2017 Sep;12(5):703-714.
⁃Reduction in intra-abdominal adipose tissue after strength training in older women. Treuth MS, Hunter GR, Kekes-Szabo T, Weinsier RL, Goran MI, Berland L. J Appl Physiol. 1995;78: 1425–1431
⁃High-Intensity Intermittent Exercise and Fat Loss. Boutcher SH. Journal of Obesity. 2011;2011:868305. doi:10.1155/2011/868305.
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GRANOLA RECIPE (adapted from minimalist baker):
4 cups of rolled oats
1/2 cup chopped nuts (any kind)
2 tbsp shredded coconut
2 tbsp chia or flax or linseed
3 tbsp sukrin
1/3 cup 100% cocoa powder
1/4 coconut oil or vegan butter
1/2 cup maple syrup
Heat oven to 180C. Blend 3 cups of the oats until roughly chopped (not into a flour). Melt the coconut oil and maple syrup together then add all the ingredients into a bowl and mix. Add to a baking sheet and place in the oven for 12mins or until golden brown. Remove and stir halfway to cook evenly.