If you want any weight loss program to work you have to perform "Strength
Training". It's absolutely imperative during the course of a lifetime not
only for weight loss goals but also for general health and well-being.
For years we have been told to diet the excess fat from our bodies and
throw in some fast walking to hasten the process. The trouble with this is
that the low calorie restricted diet would throw the body into starvation
mode, with the body holding onto the fat and using precious lean muscle
tissue for energy.
This would "Lower Your Metabolism" causing greater muscle loss and once
the diet was broken the original fat returned, and you would have greater
chance of gaining even more fat.
"A Vicious Cycle"
Eventually, your body would become used to the diet and then you will
reach a point where nothing was happening.
So what do you do now?
Try weight loss supplements, creams, massage, toning tables, drugs. You
should know by now that these don't work.
There is a better way, it's simply...
"Strength Training"
Many studies are showing that Strength Training is a superior method for
weight loss.
(Ladies, you won't bulk up by using weights, you don't have the
testosterone to get big and muscular, so don't worry).
If you don't incorporate Strength Training into your weight loss program
then look forward to "disappointing results".
The days of strength training three to five days a week in the gym, an
hour at a time are long gone. That just doesn't work. One short
strength-training workout a week done at home or in the gym will melt away
more fat than you would have ever thought possible.
Fats, Figures and Cardio Work
We've already found out that by increasing the functional muscle on your
body, you increase your resting metabolic rate. Due to the HIGHER metabolic
rate you can now eat MORE calories, which means that you won't need to
starve anymore to lose weight.
In a sense, fewer calories have to be cut back from our daily intake of
food and successful dieting (provided that you eat the right foods) will
become more likely.
As far as Fats are concerned, they're burned from the body when cells
oxidize to release energy in the form of exercise. When exercise is done
slowly to moderately for 20 to 30 minutes, then the majority of energy is
TAKEN from the fat stores.
It's important to understand that the loss of fat comes from fat cells
ALL OVER the body, NOT just from one or more specific areas. Therefore, fat
reduction of a certain area is not generally possible.
The best exercise for the purpose of fat loss is fast walking either
indoors on the treadmill or outdoors. Walk until you are mildly puffing and
hold that rate for the allotted time.
If your cardio activities leave you panting or breathless ~ you are going
too hard. Your energy will be then coming from your carbohydrate reserves
and not from your fat stores.
Nutrition For Weight Loss
Small frequent meals should be consumed during the day each containing a
little protein to maintain muscle and energy levels. Foods with vital
vitamin and mineral supplements should also be taken on a daily basis.
By decreasing the amount of calories you eat per day to the weight loss
amount, you should start losing weight. Don't go any lower and check the
mirror regularly to judge your progress.
If you don't have an accurate idea of how many calories your consuming a
day, how will you know whether you’re overeating or not?
Another word about diets... They'll send the body into starvation mode; a
survival mechanism from long ago when humans faced periods of famine.
Cutting back on your calories too low will cause the body to lower its
metabolic rate, which reduces its ability to burn fat.
At the same time, hunger signals increase and we quickly start to crave
high-energy foods loaded with fats and sugar. The same foods we are trying
to do without.
Here are some great eating tips for you to consider:
· Reduce both obvious and hidden fats.
· Record food intake to identify problem areas.
· Be aware of times when you over eat.
· Avoid severe food restriction.
· Monitor body fat levels, not weight.
· Aim for moderate fat loss (one pound per week)
Gary is the author of several ebooks, including "Maximum Weight Loss in
Ten Weeks" - the complete ebook and time-saving solution for burning away
unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and
follow techniques that serve as a guide to muscle growth without having to
"live in the gym".
Visit Gary’s website at
http://www.maximumfitness.com/
Article Source:
http://EzineArticles.com/
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