Submitted
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Diet
& Weight Loss
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Exercise:
The Key to Weight Loss
By Jeff Rustein
As we grow older it seems that we are in a constant battle
with our waistline, The older we get the harder it is to
lose weight.
Many of us have tried various fad diets which may take
the weight off in the short run but undoubtedly it comes
right back. In fact. over 95% of dieters will put the weight
back on plus an extra five pounds.
Diets Just don't work. The key to permanent weight loss
is through exercise and proper nutrition through behavior
modification.
When we diet were losing fat and also muscle. This decrease
in muscle mass will cause our metabolism to slow down. so
we are unable to burn as many calories. As we age this naturally
begins to occur. After our mid 20s our metabolic rate decrease&
by approximately five percent per decade. One explanation
for this is that our muscle mass decreases and our body
fat increases due to inactivity. We get caught up in our
work and spend our leisure time in front of the TV instead
of taking care of our bodies. Being overweight in one of
the major causes of hypertension, high blood pressure, certain
types of cancer and an overall lackluster feeling.
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As many dieters know, the weight is going to come back
faster and faster the more you diet. Whether you're eating
pre-packaged foods, diet shakes. or grapefruits and water,
you're not going to be able to stay with it forever without
going crazy. When you see that chocolate cake you won't
be able to just have one piece you're likely to cat the
whole thing. It's a vicious cycle.
Exercise for Weight Loss
There to good news. Something can break this cycle--exercise.
in order to lose weight we must create a caloric deficit,
that is. we must expend more calories that we are consuming.
This is done through exercise and proper nutrition, not
fad diets. Through exercise we are able to burn calories
and add muscle. For every pound of muscle we obtain, an
extra 350 calories per week is burned in order to sustain
this. We'll be using up extra calories even while we sleep.
Aerobic exercises, such as walking and jogging. are excellent
ways to bum calories. Always begin with a warm-up period
of 3-5 minutes. gradually reaching your target heart rate.
(Me is 60 to So percent of your maximal heart, which is
estimated at 220-age. For example. if you are 60 yrs. old
your target heart would be 96 beats per minute through 128
beats per minute.) Always start at the low end of your target
heart rate. Exercising in this range for 15 through 20 minutes
will allow for fat reduction to occur. A cool down of 3
to 5 minutes is recommended as this allow* for your heart
rate to gradually return to normal.
Remember, consult your physician about any exercise program
you are considering.
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In order to shape and tone our bodies we need to do body
shaping exercises. This will add muscle and firmness to
our physiques. Many women tend to deposit fat around their
thighs and buttocks, while males tend to put fat around
their stomachs.
Here are a few exercises that can help tighten these areas.
Outer thigh lift: Lying on your right
side with your hips and ankles in line with your shoulders,
slowly lift your left leg as high as possible, hold, then
return to the starting position. Do 10 repetitions and
switch sides.
Inner thigh lift: Lying on your left
side with your hips and ankles in line with your shoulder.
right knee is bent to 90* angle. Slowly lift your left
leg as high as possible. hold, then return to the starting
position. Do 10 repetitions and switch sides.
Abdominal crunches: Lying on your back
with knees bent and hand behind your head, slowly curl
your shoulders up. pause, slowly lower to the starting
position. Do 10 repetitions.
You will notice that you will be much more conscience of
the foods you're eating when you exercise. Since you'll
be taking care of your body you won't want to fill it up
with junk foods.
It is best to eat three well balanced meals and two nutritious
snacks in between. This will help eliminate the binge eating
that often happens when meals are skipped. Try to drink
plenty of water and eat high fiber foods since this will
give you a full feeling without adding extra calories.
The key to any exercise program is to get proper instruction.
A competent personal trainer will make all the difference.
>>
Click here for the Global Health and Fitness Program
>> Click here for a free 2 week workout plan with 27 essential exercises for strength training e-book from Global Fitness |
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About Global Health and Fitness
Want to finally achieve your fitness goals? Global-Fitness.com provides you with customized exercise and diet plans, hundreds
of exercise instructions and video demonstrations, fitness
tracking software, personal expert advice from 30 world-renowned
fitness, medical, and nutrition experts, FREE calorie, fat,
protein, and carb calculators, and much more!
Global-Fitness.com has helped thousands of men and women of all ages, fitness
levels, and backgrounds to look, feel, and perform at their
very best! Whether you are a beginner or advanced, they'll
help you avoid the common mistakes that waste your time,
teach you techniques for making your routine much more effective,
and guide you step-by-step to achieving new results again
and again!
Jeff Rutstein is president of Custom Fitness, a one-on-one
personal training company. Jeff has a degree from UMass
/ Amherst and is a certified personal and weight training
instructor. Visit his website at http://www.customfitness.com
and/or e-mail him at jeff@customfitness.com.
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