| If you keep on gaining weight after dieting, stop! | | | | muscular, so don't worry). |
| Don't even think about trying another diet, | | | | If you don't incorporate Strength Training into |
| because it will most likely produce the same | | | | your weight loss program then look forward to |
| results you have already seen. | | | | "disappointing results". |
| Stop wasting your time, money and effort for | | | | The days of strength training three to five days a |
| nothing. Please have a look at the facts presented | | | | weeks in the gym, an hour at a time are long |
| in this article and make your own decision. | | | | gone. That just doesn't work. One short |
| Let's have a look at a few weight loss principles. | | | | strength-training workout a week done at home |
| 1. Increasing Your Metabolism | | | | or in the gymwill melt away more fat than you |
| In order to produce Sustained, Permanent and | | | | would have ever thought possible. |
| Long-Term Weight Loss, it's imperative that you | | | | Fats, Figures and Cardio Work |
| boost your metabolism. And the most effective | | | | We've already found out that by increasing the |
| way to raise your metabolism is to have a | | | | functional muscleon your body, you increase your |
| greater proportion of functional muscle on your | | | | resting metabolic rate. Due to the HIGHER |
| body. | | | | metabolic rate you can now eat MORE calories, |
| The only way to build this lean muscle so you can | | | | which means that you won't need to starve |
| raise your metabolism is through "Strength | | | | anymore to lose weight. |
| Training". There's no other method that works | | | | In a sense, fewer calories have to be cut back |
| wonders on the Metabolism like Strength Training. | | | | from our daily intake of food and successful |
| By performing Strength Training, you'll effectively | | | | dieting (provided that you eat the right foods) will |
| increase the amount of functional lean muscle on | | | | become more likely. |
| your body so that your metabolism will elevate. | | | | As far as Fats are concerned, they're burned |
| After a Strength Training session your body will | | | | from the body when cells oxidize to release |
| undergo a significant increase or "Spike" in | | | | energy in the form of exercise. Whenexercise is |
| Metabolism, which will allow you to burn much | | | | done slowly to moderately for 20 to 30 minutes, |
| more fat then you were able to before. | | | | then the majority of energy is TAKEN from the |
| 2. It's All About Lean Muscle | | | | fat stores. |
| "The amount of fat the body can burn is directly | | | | It's important to understand that the loss of fat |
| related to the more lean muscle your body can | | | | comes from fat cells ALL OVER the body, NOT |
| hold." | | | | just from one or more specific areas. Therefore, |
| If your muscle system can sustain more energy | | | | fat reduction of a certain area is not generally |
| and use this energy significantly when performing | | | | possible. |
| strength training, then it will be able to burn off | | | | Mix up your cardio activities in the gym. Use the |
| the calories you eat and the excess fat on your | | | | treadmill, bike, climber or any other training gear |
| body. | | | | available to you. |
| In other words, if your muscles become stronger | | | | The best exercise for the purpose of fat loss is |
| and can holdmore energy then you should be able | | | | fast walking either indoors on the treadmill or |
| to release this energy moreefficiently to increase | | | | outdoors. Walk until you are mildly puffing and hold |
| your metabolism, and to burn off excess calories | | | | that rate for the allotted time. |
| that you have eaten. | | | | If your cardio activities leave you panting or |
| Once we can build more lean muscle through our | | | | breathless ~ You are going too hard. Your energy |
| own strength, then our bodies will become more | | | | will be then coming from your carbohydrate |
| efficient at burning fat. | | | | reserves and not from your fat stores. |
| It's also the amount of lean muscle on your body | | | | Weight loss is not the big complicated mystery |
| that makes you LOOK GOOD. Once you burn off | | | | that some people or magazines and books will |
| the excess fat from your body, the lean muscle | | | | have you believe. It's really very simple and it can |
| underneath your skin will be exposed making you | | | | be all done in as little as ten weeks by following |
| look healthy, energetic, and well toned. | | | | easy to follow, non-disruptive principles. |
| 3. Fast Walking Burns Fat | | | | Nutrition For Weight Loss |
| All you need to do now is incorporate "Fast | | | | The way to lose body fat and maintain muscle is |
| Walking" into your weight loss program to hasten | | | | to have a food program for life. Quality food and |
| the burning of excess fat. | | | | more energy output are the basics you'll need to |
| Not only is fast walking better much easier on the | | | | go for. Bulk foods that fill you up and don't fill you |
| hips, but italso produces a greater percentage of | | | | out, foods that are low in fat and sugar which |
| fat loss as opposed to jogging or running. | | | | aren't refined should be the ideal. |
| Here are some of the benefits of Fast Walking. | | | | Small frequent meals should be consumed during |
| - Easy to Perform | | | | the day each containing a little protein to maintain |
| - Most Conventional | | | | muscle and energy levels. Foods with vital vitamin |
| - All Natural Body Movement | | | | and mineral supplements should also be taken on |
| - Doesn't Cause Injuries | | | | a daily basis. |
| - Can Be Done Anywhere | | | | How can you determine how many calories you |
| - The Best Minimal Effort Exercise for Fat Loss | | | | require? |
| "I can't stress enough how Fast Walking is | | | | A quick and easy method to find out how many |
| necessary in every weight loss program." | | | | calories you require per day for weight loss and |
| Programming Strategies | | | | maintenance is to calculate a calorie value with a |
| If you want any weight loss program to work | | | | multiplier as set out below. |
| you have to perform "Strength Training". It's | | | | Weight loss = Multiply your bodyweight in pounds |
| absolutely imperative during the course of a | | | | with 12 calories (12 x lb). |
| lifetime not only for weight loss goals but also for | | | | Maintenance = Multiply your bodyweight in pounds |
| general health and well being. | | | | with 15 calories (15 x lb). |
| For years we have been told to diet the excess | | | | By decreasing the amount of calories you eat per |
| fat from our bodies and throw in some fast | | | | day to the weight loss amount, you should start |
| walking to hasten the process. The trouble with | | | | losing weight. Don't go any lower and check the |
| this is that the low calorie restricted diet would | | | | mirror regularly to judge your progress. |
| throw the body into starvation mode, with the | | | | If you don't have an accurate idea of how many |
| body holding onto the fat and using precious lean | | | | calories your consuming a day, how will you know |
| muscle tissue for energy. | | | | whether you're overeating or not? |
| This would "Lower Your Metabolism" causing | | | | Another word about diets... They'll send the body |
| greater muscle loss and once the diet was broken | | | | into starvation mode; a survival mechanism from |
| the original fat returned, and you would have | | | | long ago when humans faced periods of famine. |
| greater chance of gaining even more fat. | | | | Cutting back on your calories too low will cause |
| "A Vicious Cycle" | | | | the body to lower its metabolic rate, which |
| Eventually, your body would become used to the | | | | reduces its ability to burn fat. |
| diet and then you will reach a point where nothing | | | | At the same time, hunger signals increase and we |
| was happening. | | | | quickly start to crave high-energy foods loaded |
| So what do you do now? | | | | with fats and sugar. The same foods we are |
| Try weight loss supplements, creams, massage, | | | | trying to do without. |
| toning tables, drugs. You should know by now | | | | Here are some great eating tips for you to |
| that these don't work. | | | | consider: |
| There is a better way, it's simply... | | | | - Reduce both obvious and hidden fats. |
| "Strength Training" | | | | - Record food intake to identify problem areas. |
| Many studies are showing that Strength Training is | | | | - Be aware of times when you over eat. |
| a superior method for weight loss. | | | | - Avoid severe food restriction. |
| (Ladies, you won't bulk up by using weights, you | | | | - Monitor body fat levels, not weight. |
| don't have thetestosterone to get big and | | | | |