Programming Strategies
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 weeks
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.
Mix up your cardio activities in the gym. Use the treadmill,
bike, climber or any other training gear available to you.
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.
Weight loss is not the big complicated mystery that some
people or magazines and books will have you believe. It's
really very simple and it can be all done in as little as
ten weeks by following easy to follow, non-disruptive principles.
Nutrition For Weight Loss
The way to lose body fat and maintain muscle is to have
a food program for life. Quality food and more energy output
are the basics you'll need to go for. Bulk foods that fill
you up and don't fill you out, foods that are low in fat
and sugar which aren't refined should be the ideal.
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.
How can you determine how many calories you require?
A quick and easy method to find out how many calories you
require per day for weight loss and maintenance is to calculate
a calorie value with a multiplier as set out below.
Weight loss = Multiply your bodyweight in pounds with 12
calories (12 x lb).
Maintenance = Multiply your bodyweight in pounds with 15
calories (15 x lb).
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)
>>
Click here for Tom Venuto's Burn the Fat Feed the Muscle
program
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