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:
