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