| |
| |
|
Weight Loss Information |
|
|
|
The Three Simple Steps to Fat Loss
More than 70% of US adults are overweight and that figure is rapidly increasing. But by following three simple steps in your everyday life you do not have to become one of the above statistics. They are easy to follow without time constraints and don't require a complete lifestyle change. These three steps are: 1. Strength Training - Nowadays you do not have to live in a gym to put on functional muscle. Short High Intensity sessions performed once a week is all that is required to elevate the metabolism for total fat burning. 2. A Small Decrease in Daily Calories - Diets don't work (everybody knows this by now) but by decreasing your daily calories by a small amount, the weight loss is body fat alone and not lean tissue and water that is associated with crash diets. Remember fat accumulates on the body over a long period of time so it must come off slowly. 3. More Incidental Activity - Instead of driving try walking, walk instead of taking elevators or escalators; take the stairs and so on. Just keep moving through out the day. Lets have a look at the Three Steps in more detail below: Strength Training Between the ages of 20 and 70 the average person loses one quarter of their muscle mass. Running, cycling or other aerobic sports will not prevent this loss. This is very disturbing because the muscles are the engines of the body and every pound of muscle burns 100 calories every day. By adding just 10 pounds of functional muscle to your body, you will burn off 60 pounds of fat over the next year. Providing you take in the same amount of calories it will keep burning those extra pounds year after year! The amount of fat the bodycan burn is directly related to the lean muscle your body has. If you don't perform weight training to maintain your muscle tissue, you will lose half a pound of the fat burning tissue per year after the age of 20 years. In simpler terms the more functional muscle you have on your body the more fat you will burn up. Small Decrease in Daily Calories For years now, we have been told to use dieting to rid the excess fat from our bodies. The trouble with this concept is that the low calorie restricted diet would throw the body into starvation mode, with the body holding onto the fat and using precious muscle tissue for energy. This would then lower the metabolism causing greater muscle loss and when the diet is broken the unwanted fat would not only return but actually increase because to the lowered metabolism. The way around this is to cut your daily calorie intake by a small amount of calories only. This will stop any starvation mechanisms from clicking in. You can do this by making up a seven day eating plan and writing down every thing you eat for the week, and then work out the calories you have eaten with a calorie counter. Divide this figure by seven and you have your daily calorie value. Decrease daily calorie value by a couple of hundred calories per day and no more. This will generate slow weight loss and the majority will be fat loss only. The daily calories should be consumed during the day with small frequent meals. The calories should come from a balanced diet (no fad diets please) with the required amount of micronutrients, vitamins and minerals. As well as containing the required amounts of fibre, fat, protein and carbohydrates. More Incidental Activity Fat is burned from the body when cells oxidize to release energy in the form of exercise. When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores. The key to effective aerobic training that burns off maximum fat is long-term consistency not intensity. It doesn't matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories. The best exercise by far for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. Other aerobic activities are the treadmill, bike, climber or any other training gear found in or out of the Gym. Start with 100 minutes of controlled incidental activity per week increasing this to 200 minutes a week or more. In all other activities try to move, move, move. Try parking the car further away from your destination so you can walk the extra distance, hide all your remote controls so you have to get up and change the channels manually. These all help burn those extra calories and body fat from your frame. By incorporating these three simple fat loss steps into your everyday life you will not have to change your lifestyle or be subject to time constraints. 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/
MORE RESOURCES:
Google News |
|
|
|
RELATED ARTICLES
How You Can Chew to Lose Weight There Is A Right Way to Chew!Chewing your food is the beginning of the whole digestion process. By chewing food, your mouth produces saliva which helps break it down. Read Food Labels To Lose Weight I was at the grocery store the other day, doing my weekly shopping and reading food labels like I always do, when and acquaintance came up and said, "Why are you reading labels? You can eat anything you want with all of that exercise you do!" I have to say that this is probably one of the biggest misconceptions that people have.I talk to many people who are frustrated because they are working out and not losing weight, or not seeing the results they want. Law of Attraction for Weight Loss: Your Secret to Dropping Unwanted Weight Once and for All! Ever notice how your best friend can lose weight on the same diet that you don't? Or how you often reach "plateaus"? The yo-yo dieting trend among frustrated women in this country is practically an epidemic!Want to know the secret of why this happens? And how you can lose unwanted weight once and for all? Of course you do - we all do!Sounds too good to be true, I know. But once you understand this concept, you'll never again wonder why you're not getting results on the latest diet or with your new gym membership. How to Eat All You Want and Still Lose Weight How would you like to eat all you want and still lose weight, or maintain your trim figure?Sounds impossible?Have you seen those skinny young women who eat like horses, with plate after plate of food at the buffet table without putting on any weight?Ok, so some of them may be bulimic. You know, the sort who eat all they want, then go to the toilet to throw up everything they just ate. Diet Plans for a Low Carb Diet One of the most popular diets is the low carb one. But because of its popularity the number of diet plans is growing, and growing and growing. Weight Loss - A Complex Issue - Learn More Please feel free to comment, to provide good information and feedbackDid you know: As of 2003, the World Health Organization estimated one billion are overweightOver 40 million Americans are overweight(World Health Organisation), 64% of Americans are overweight (NHANES)Americans are spending 33 billion dollars a year on weight loss programs, foods and supplements aids (Medical and healthcare guide 1997)Increased weight is associated with a variety of health conditions from heart to joints, to immune function.Fad Diets:Low Carbohydrate/High Protein Diets:* increased risk of several diseases. Healing Food Addiction Hannah was distressed that, with all the inner work she had done on herself, she still found herself binge eating."There are times when I just can't stop eating. Shape Up! 4-Alternative Weight Loss Solutions I am embarrassed to admit how many different commercial weight loss programs I've tried. I don't know about you, but after a while I grow tired of talking heads touting empty promises. Getting Through the Holidays Without Gaining Weight Now that the holiday season is here, holiday foods and meals take center stage. And this is as it should be. Weight Loss: The A Factor - The #1 Secret to Sticking to Your Weight Loss Program! Twenty years ago, I did not expect to accomplish what I have in the fitness world. And I surely didn't dream about writing best-sellingbooks or think my story was worth retelling. Ancient Olympians Followed Atkins Diet Atkins diet was unknown 35 years ago. Though it seems that ancient people - athletes particularly - followed a strict diet which is likewise Atkins basic. The College Student's Guide for EASY WEIGHT LOSS! Weight loss is a hot topic among college students today, especially considering the fact that most college freshmen gain half a pound every week! Since the schedule of college students is almost always hectic, weight loss efforts are not a priority. With so little extra time it is impractical to join the latest diet fad or commit to sweating in the gym for hours at a time. An Interesting Look at Mini Gastric Bypass Surgery Gastric bypass surgery has many forms and can involve stapling and banding of the stomach as well as bypassing a portion of the small intestine. The most popular method today is a combination-approach that staples the stomach into a small pouch while reattaching the small intestine to the pouch forming a Y-shape so patients lose weight both because they eat less and their bodies absorb less of what they eat. Weight Loss and Exercising Staying Power - Three Magic Words! My name is Greg Ryan. I am a best selling author of online e-books, high profile fitness expert, former employee of the Kathy Smith, champion bodybuilder and CEO. Glucagon and Aging - Breakfast How Not To Start The Day Part III A question from one of our readers:Dr. Mericle,With respect to burning "fat" energy in the mornings before eating, what if you are not a long distance runner? The average person is not, particularly someone who is overweight. Dieting? The Real Secret Your Non-Conscious Mind is 98% of your full power.Your Inner Knowing is about 986,743 times more powerful than your non-conscious mind. South Beach Diet The Review Diaries The Review DiariesShe Unlimited MagazineThere are masses of carbohydrate diets like the Atkins Diet and The Zone. Now Hamptons diet meets South Beach. 5 Easy Steps to Help You Lose Weight When losing weight, most of us don't have the time to drastically change our lifestyles. We need a practical and convenient way to integrate effective habits into our daily lives. Secrets Of Weight Loss One thing's for sure, in this day & age, if you're wanting to lose weight you can be excited and discouraged before you even start down the path. You're excited because you've made the decision, which is the first step, and you know you're willing to do whatever it takes to get the job done. Breakfast -How Not To Start The Day Part II The Order of Energy UtilizationBack to our table of stored energy in an average 70 kg man.Organ ************** Available energy (kcal)************ glucose/glycogen ***** fat ****** proteinblood *********** 60 ************** 45 ******* 0liver *********** 400 ************* 450 ****** 400brain *********** 8 *************** 0 ******** 0muscle ********** 1200 ************ 450 ****** 24000adipose(fat) **** 80 ************** 135,000 ** 40from Stryer Biochemistry 4th Edition page 771Glucose and Glycogen 1600 kcal of available energyAs you can see from the table above, there are three categoriesof energy.
|
|
Weight Loss | Weight Loss Diet | Weight Loss Diet Pills | Weight Loss Blog | Weight Loss Articles | SiteMap
Diet Pills: Diet Pills | Hoodia | Phentermine | Prescription Diet Pills Diet Plans: Diet Plan | Medifast | High Fiber Diet | High Protein Diet |
