If you want any weight loss program to work, you must "Strength Training". It is absolutely essential for a lifetime, not only for weight loss goals, but also for overall health and well-being.
For years, we were told to get the excess fat from our body through diet and to do brisk walking to speed up the process. The problem with this is that a low-calorie restricted diet puts the body in starvation mode, as the body retains fat and uses precious lean muscle tissue for energy. This “Lowers Your Metabolism” resulting in more muscle loss, and when the diet is disrupted, the original fat returns, increasing your chances of gaining more fat. “A Vicious Cycle” Eventually, your body will get used to the diet, and you will reach a point where nothing happens.
So what are you doing now?
1# Try weight loss supplements
2# creams
3# massage toning tables
4# medications
You should know by now that these don't work. There's a better way, it's just… “Strength Training” Many studies show that Strength Training is a superior method for weight loss. If you don't include Strength Training in your weight loss program, look forward to "disappointing results". Gone are the days of strength training three to five days a week in the gym, an hour at a time. This doesn't work. A short strength workout at home or the gym once a week will melt more fat than you think is possible. Fats, Figures and Cardio Work We've learned before that by increasing functional muscle in your body, you increase your resting metabolic rate. Thanks to a HIGH metabolic rate, you can now eat MORE calories, which means you no longer need to starve to lose weight.
In a sense, fewer calories need to be cut from our daily food intake, and successful dieting (provided you eat the right foods) will become more likely. In the case of fats, they are burned from the body when cells are oxidized to release energy in the form of exercise. When you do slow or moderate exercise for 20 to 30 minutes, most of the energy comes from fat stores. It's important to understand that fat loss comes from fat cells all over the body, NOT just one or more specific areas.
For this reason, it is usually not possible to lubricate a particular area. The best exercise for fat loss is brisk walking on the treadmill indoors or outdoors. Walk until slightly swollen and maintain this pace for the allotted time. If your cardio activities are causing you to be out of breath or gasping ~ you're going too hard. Then your energy will come from your carbohydrate reserves, not your fat stores. Nutrition for Weight Loss Small, frequent meals should be consumed throughout the day, each containing some protein, to maintain muscle and energy levels. Foods fortified with vital vitamins and minerals should also be taken daily. You should start losing weight by reducing the amount of calories you eat per day to the amount of weight loss. Go no further, and check the mirror regularly to evaluate your progress. If you don't have a precise idea of how many calories you consume per, day.
How will you know if you're overeating?
Another word about diets… They put the body in starvation mode; a survival mechanism from long ago when humans faced periods of famine. Cutting your calories too low causes the body to lower its metabolic rate, which reduces its ability to burn fat. At the same time, hunger signals increase, and we quickly begin to gravitate towards high-energy foods loaded with fat and sugar. It's the same food we're trying to make. Here are some great nutritional tips to consider:-
1- Reduce both obvious and hidden fat
2- Record food intake to identify problem areas
3- Be aware of when you overeat
4- Avoid severe food restrictions
5- Monitor body fat levels, not weight
7- Aim for moderate fat loss (one pound per week)
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