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"
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". You must strength train three to five days a week at home or in the gym, a full body workout, 30 minutes to an hour every other day.
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 to moderately intensity for 30 to 60 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 you're 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 overeat.
Avoid severe food restriction. Monitor body fat levels, not weight. Aim for moderate fat loss (one pound per week)
Marc Ouellette is a Certified In-Home Personal Trainer, Certified Specialist in Fitness Nutrition, Certified Specialist in Senior Fitness and Owner of Personal Training Alliance since 2000.
I help men and women get thin, burn fat, add lean muscle and also help them with balance, mobility, stability and becoming more energetic and confident.
I'm offering you a Free In-Home Fitness and Nutrition Consultation to see if we can work together so I can help you reach all your health and fitness goals.
"Serving Fairfield County and New Haven County and I Come Right To You, or You Can Come To Me"
Simply contact me here at, marc@personaltrainingalliance.info for more information about my services.
To your health, Marc
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