Fat Loss Exercise Strategies
How many calories you consume has a big impact on fat loss or gain. If you eat more calories than your body is able to burn will result in weight gain. The best thing about exercise is that the more you do the less you have to worry about calories and you are able to stimulate fat loss.
By burning 500 calories a day you can lose 1 pound of body fat in one week. By combining exercise with a reduction in calories you are able to make it easier to attain a calorie deficit. By riding a stationary bike for a half hour and reducing 200 calories from your daily caloric intake you can create the 500 calorie deficit without having to starve yourself or exercise yourself to exhaustion. 200 calories a day can be as small as a plain baked potato, one slice of pizza, or 1 cup or cooked spaghetti.
Another advantage of exercise is that after you exercise your resting metabolic rate (RMR) is elevated for several hours. Weight training has a longer effect on your RMR than aerobic exercise. Recent studies have shown that the raise in the resting metabolic rate from weight training can last up to 36 hours depending on the intensity of the weight training session.
Exercise helps preserve muscle tissue, which when trying to lose weight is a dieters advantage. Lean body mass (muscle) burns more calories per day than fat tissue. This is why building muscle mass is important when trying to lose weight. The more muscle that you build the more calories you will burn resulting in greater fat loss.
Calories burned during weight training plus a raised resting metabolic rate and increasing lean muscle mass resulting in a higher metabolism can help you shed pounds faster than just dieting and doing aerobic exercise alone.
Losing weight does not necessarily mean that you have to cut calories. Strength training at high levels of intensity and eating quality nutritious low fat foods will take care of the extra fat you are carrying on your body. Research has shown that people who begin a weight training program need 15 percent more calories to just maintain their current body weight.
By adding aerobic exercise to your workout routine can also help in expending extra calories. Or just increasing the intensity of your weight training, that is lifting heavier weights or shortening rest periods, will burn more calories.
It is important to combine exercise and a healthy diet so that boredom or the feeling of being deprived does not ruin your weight loss goals. Also to remember not to eat the same exact things day after day and do the same exercises all the time. After 12 weeks the body learns to adjust to things, and with exercise this means that the body gets more efficient at not using so much energy to be able to do the activity. Change your exercise routine every 2 months so as to keep your body guessing and burning fat. A change in routine can be as much as doing the exercises in different orders, changing intensity, adding new exercises, or just doing a whole new routine.
Follow these tips and within 12 weeks of doing weight training and eating a healthy low fat diet you should start to see changes in your body.
Josie Anderson is a personal trainer and is the owner of weight-loss-program-101.com providing weight loss resources to help with many weight loss goals and newsletter to keep you up to date on the latest in the health and fitness industry.
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When Cellulite Attacks!
Cellulite is a recent addition to the English language. In fact, it is not a medical term at all. It’s a term used to describe the way your body appears when adipose tissue forms lobular formations just under the surface of the skin. In plain English the “cottage cheese look” or dimpling that occurs primarily on your thighs, legs and buttocks is a type of fatty tissue.
Because the tissue forms in a “lump” close to the surface of the skin it gives it a very uneven and dimpled appearance. It is not medically harmful and it does not cause health problems. What it does do is cause you to feel less attractive when you wear your bathing suit. One myth about cellulite is that it is only obese people who suffer from it. The truth is that skinny people have cellulite too.
Cellulite is primarily a cultural and cosmetic issue. Society thinks that smooth, unblemished skin is part of what makes people attractive. People with cosmetic blemishes such as acne scars, burn scars, cellulite or even birthmarks are seen as less attractive. The psychological and emotional turmoil that this can cause in a society that demands the appearance of physical perfection can be very damaging.
Can we do anything about cellulite? Exercise and keeping your body toned and in shape have been shown to have a positive impact on the appearance of the skin. A diet that is balanced and wholesome has been shown to have benefits also. Hydration and maintaining a proper fluid balance in your body are also part of the solution.
Staying in shape, eating right and staying hydrated are good for self esteem, decreasing negative energy and promoting a positive body image. Changing your perception about yourself may be one of the best things you can do to help with unwanted cellulite.
A lot of products and devices are on the market that propose to help with eliminating cellulite. Many of them do not have scientific evidence to prove they are effective. Some may even be harmful if you are allergic to the ingredients. The methods used to prove effectiveness are time consuming, expensive at times and often not understood by the marketers trying to get a product to the consumer.
The best way to find effective products and devices when there is a lack scientific proof is to find people who have used the products or devices and ask them if they worked. A good question to ask is “how long did it take to see results?” and “did the cream cause a rash?” In the case of devices the most obvious question would be “did it hurt?”
In summary, that lumpy appearance on your body called cellulite is a normal part of your body just as a mole or a freckle might be. It isn’t medically harmful but may make you feel uncomfortable about your body image. It can be reduced or eliminated but you will have to work for it. Some products or devices might be helpful but many are not.
By Troy Boyd
For more detailed information on Cellulite visit:LoseYourCellulite.com
Or for up-to-date info visit: loseyourcellulite.blogspot.com
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