Weight
Loss Strategies Part 2
Fats
and the role of proper nutrition to help you lose weight.
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 any more 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.
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 then you are
going too hard. Your energy will be then be coming from your
carbohydrate reserves and not from your fat stores.
Nutrition For Weight Loss
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.
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)
Posted by Gary. Website can be found at http://www.maximumfitness.com
Posted
on: Wednesday August 31, 2005 9:45 am
This
article
discusses several strategies for effective and permanent weight loss.
Today I will be
examining the use of strength training to lose weight rather than
traditional
diets and fads you see on the Internet or television.
Weight
Loss Strategies
If you want any weight loss
program to work you have to perform strength training exercises. 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. Once the diet was broken, the original fat
would return 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 week 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.
Tomorrow I will examine fats
and the role of proper nutrition to help you lose weight.
Posted by Gary. Website can be found at http://www.maximumfitness.com
Posted
on: Tuesday August 30, 2005 9:32 am
Inline
Skating - Rollerblading
I've been inline skating
for years now and I find it to be one of the safest and most enjoyable
ways to get an effective cardiovascular workout. Not only is inline
skating
easy on your joints like your knees, it also does not put undue strain
on your back.
People often ask me whether
it's easy to learn how to inline skate?
My reply to this question
is that if you can ice skate it's very easy to begin inline skating. It
just takes a little while to get used to the feeling of being on wheels
and the pavement rather than on a blade and ice. If you have never
inline
skated, it will take some time to learn and get used to the feeling,
just
like anything else in life. I recommend that when you first try it,
that
you wear proper protection like elbow, knee and wrist pads. Find a
place
where the pavement is relatively smooth and not crowded with people. It
also helps to have a friend to help you along. Take it slow at the
beginning
and you will be inline skating in no time.
I've written a comprehensive
article, which can be found on my site, describing the benefits of
inline
skating, what you should look for when purchasing a pair of inline
skates
and their proper maintenance. You can read the complete article here.
Posted on: Tuesday August
23, 2005 12:45 pm
The results each individual
person obtains from a strength training program depends on six factors
which this article discusses. These factors determine why one person
may
develop strength and muscle with a strength training program faster
than
another when he or she is performing the same exercises and following
the
same strength training program. Often a person is left wondering why
they
are not getting the same results as another person. These factors will
help you to gain a better understanding.
Factors
Affecting Strength Training
Type of Muscle Fiber Affects
Your Strength and Strength Training
One of the most influential
factors is muscle fiber type. We have two basic types of muscle fibers,
often referred to as "slow twitch" and "fast twitch." Slow twitch
muscle
fibers are best used for cardiovascular (aerobic) activities. They
produce
small levels of force for long periods of time and thus are better
suited
for endurance activities. Fast twitch fibers are best used for
anaerobic
activities. They produce high levels of force for short periods of time
and are best suited for power activities such as strength training.
Most men and women have an
equal combination of both slow twitch and fast twitch fibers. However,
some people inherit a high percentage of slow twitch fibers that
enhance
their performance in endurance activities, such as long distance
runners.
Most world class marathon runners have a very high amount of slow
twitch
fibers. World class sprinters or football players, for example, have
relatively
more fast twitch muscle fibers. Although both fiber types respond
positively
to strength training exercises, the fast twitch types experience
greater
increases in muscle size and strength, and thus may obtain greater
and/or
faster results from a strength training program.
Age Affects Your Strength
and Strength Training
Another factor over which
we have little control is age. Studies show that people of all ages can
increase their muscle size and strength as a result of a safe and
effective
strength training program. However, the rate of strength and muscle
gain
appears to be greater from age 10-20, the years of rapid growth and
development.
After reaching normal physical maturity, muscular improvements usually
don't come as quickly.
Gender Affects Your Strength
and Strength Training
Gender
does not affect the
quality of our muscle, but does influence the quantity. Although men's
and women's muscle tissue are characteristically the same, men
generally
have more muscle tissue than women do because muscle size is increased
by the presence of testosterone, the male sex hormone. The larger the
muscles,
the stronger the person and the better they’ll perform when
strength training;
this is why most men are stronger than most women.
Limb and Muscle Length Affects
Your Strength and Strength Training
Another strength factor that
is naturally determined is limb length. Persons with short limbs tend
to
be able to lift more weight when strength training because of
advantageous
leverage factors (arms and legs). Similarly, differences in strength
development
may come about because of variation in muscle length. Some people have
long muscles, and some people have short muscles. Persons with
relatively
long muscles have greater potential for developing size and strength
than
persons with relatively short muscles.
Point of Tendon Insertion
Affects Your Strength and Strength Training
Muscle strength is also influenced
by the point of tendon insertion. For example, let's say Jim and John
both
have the same arm and muscle length. However, Jim's biceps tendon
attaches
to his forearm farther from his elbow joint than John's does. This
gives
Jim a biomechanical advantage when strength training; he is able to
lift
more weight than John in biceps exercises such as the Biceps Curl.
Other Important Factors Affects
Your Strength and Strength Training
All of these factors affect
our ability to gain strength and muscle development through strength
training.
Keep in mind, however, that the most influential factor in achieving
good
results is using a very slow, controlled lifting movement and lifting
to
the point of muscle fatigue.
In addition to using good
lifting technique, it is absolutely imperative that you not only train
with intensity on a well-balanced strength training program, but also
give
your muscles enough resting time between training sessions.
Overtraining
is a common mistake people make; it happens not only when you don't
allow
your muscles enough rest, but also when you train with too many sets
and
exercises for each muscle group.
Another mistake people make
is doing the same program over and over again even after they have
reached
a plateau. Any time you 1) stop gaining strength or muscle size or 2)
get
bored, it is crucial that you change the strength training program, so
that you can go through a whole new phase achieving new results.
We inherit most of these
factors affecting strength from our parents, and they have a big impact
on our size, strength, and appearance. It is very important that you
not
become obsessed with trying to look like a world-class body builder--or
any other body type that is not your own. We are not all meant to look
the same. It is very important that you learn about and accept your own
body's characteristics and type, so you can develop a reasonable
strength
training program specific to realistic goals and personal interests.
Genetics does clearly play
a role in your health and appearance, but they certainly do not
determine
how often or well you train. Even if you are born with a genetic
predisposition
to being overweight or weak, the way you live is what will ultimately
determine
whether you become fit and strong or fat and weak.
Strength training provides
many important benefits that cannot be achieved by any other exercise
or
activity. Physiologically, the benefits of consistent strength training
include an increase in muscle size and tone, increased muscle strength,
and increases in tendon, bone, and ligament strength. Strength training
has also been shown to improve psychological health as well, by
increasing
self-esteem, confidence and self-worth. If you understand and accept
your
body, you will be able to work with it, not against it. Everyone can
improve
their strength, appearance, and performance level by consistently
implementing
an effective strength training program.
Article by Chad Tackett Fast
Track to Fat Loss
Posted on: Saturday August
20, 2005 9:45 am
Improved strength and
flexibility from a rotational standpoint in your core will enable you
to
play a power golf game. This comprehensive article discusses how.
Power
Golf - The Easy Way
Power golf is a game very
few golfers can play. What I mean by that is power golf takes
a certain
level of golf specific strength and flexibility. There are
requirements
that have to be in place to maximize your power and golf driving
distance.
It’s not as easy as getting
the latest and greatest’ driver at $500 or buying Titleist
ProV1’s at $45
a case. It’s not even about taking more lessons
(although swing mechanics
are very important).
The answer is improved strength
and flexibility from a rotational standpoint in your core to play a
power
golf game.
The golf swing is a turn
(rotate back) and a turn (rotate through). If there are
limitations
that don’t allow you to rotate back fully and store that
torque (energy),
then you will never play a power golf game. I hate to sound
harsh,
but it’s the truth plain-and-simple.
Do you currently feel like
you can make a full backswing with max torque in your core
area?
I mean a 90+ degree shoulder turn with nothing more than a 45 degree
hip
turn and with both heels on the ground?
If you can’t, do you think
hitting more balls is the answer? Or taking more
lessons? I
hope not! It’s about getting off the course and
doing some simple
golf exercises and stretches that won’t even take 20 minutes
to do a couple
times a week.
No gym and no fancy equipment.
Just simple exercises done in your home with minimal
equipment. You
don’t have to get overwhelmed thinking it’s a
gut-busting, sweaty workout.
Although when you get a taste
of what being ‘fit’ feels like, it’s
almost addictive. It’s like
the ‘runners high’. You start looking a
little better. Having
more energy. Experiencing less aches and pains. And
best of
all, you’re killing the ball long and straight!
Every exercise you do to
create a power golf game should be focused on core rotational
exercises.
It’s easy! Get in your golf posture and grab a
single dumbbell or
bag of sugar. Something that weighs about 5 pounds.
Now make
partial swings staying in your posture for 20-30 swings.
There’s
one simple and easy-to-implement rotational exercise.
I’ll bet you can handle that
one.
Start implementing exercises
like the above example and you’re one step closer to playing
power golf.
Strength training is critical
for achieving your fitness goals and this article includes strength
training
ideas for those of you who have very limited time to devote to exercise.
Article by Mike
Pederson of Golf Trainer
Posted on: Thursday August
18, 2005 2:45 pm
Making
Time for Strength Training :
part one
Strength training is critical
for achieving your fitness goals and this article includes strength
training
ideas for those of you who have very limited time to devote to
exercise,
but are serious about getting or staying in shape.
Most fitness experts agree
that even devoting 30 minutes to strength training two or three times a
week is sufficient for strength and muscle development. Many people
make
the mistake of adding more exercises and sets to their strength
training
program to make it harder. To increase intensity, do not look for ways
to do more exercise, look for ways to do the same or even less, by
efficiency.
Try to increase the intensity of your strength training routine and
shorten
your workout time by using the following methods.
1. Make sure strength training
is convenient: Getting to your strength training equipment should be
easy
and convenient. If you have to drive a half an hour to get to your gym,
you will view strength training as a chore. If you spend more time
traveling
to the gym than you do in the gym, you might want to consider a program
that you can do in your home. Muscles do not care where the resistance
comes from. They are going to respond. Strength training resistance can
be from body weight (push-ups), Thera-band® (rubber
resistance), free
weights, machines, or a combination of any of these.
2. Work several muscles in
one strength training exercise: Another way to fit strength training
into
your busy schedule is to choose exercises that work several major
muscle
groups at the same time. Squats or the leg press works the quadriceps,
hamstrings, buttocks, and calves. Essentially, you will be training
four
muscle groups at the same time with these strength training exercises.
3. Limit resting time: Skip
the usual minute or so of resting time between strength training
exercises.
You can do this by doing Supersets, which involves doing two or more
successive
exercises for a given muscle group without rest in between. This can be
done one of two ways: The first is to do two or more strength training
exercises in a row for the same muscle group without any rest in
between.
For example, do a set of the Shoulder Presses and follow them
immediately
with a set of Lateral Raises. This saves time and forces a lot more
blood
into the shoulders and provides a more intense and effective strength
training
stimulus for the shoulder muscles.
The second way to do supersets
is to train two opposing muscle groups without any rest in between. You
can use this superset style of training for two different muscle
groups,
but only if they have an agonist/antagonist relationship with each
other.
In other words, on any given lift one muscle is contracting and the
other
muscle is relaxing (such as the biceps and triceps when performing a
biceps
curl). Choose muscle groups that are physically close together such as
biceps and triceps, or chest and back, or quadriceps and hamstrings.
4. Have alternate strength
training exercises for each muscle group: This is especially important
for those who are pressed for time. Often there will be someone working
on the piece of strength training equipment you want to use. You should
always have a back-up plan, an alternate exercise that trains the same
muscle group.
I hope you found this information
helpful. Your greatest challenge is not learning new exercises or the
proper
strength training technique; it's not learning how many sets or reps to
do or how much weight to use. Nor is it deciding when or how to change
your strength training routine. The greatest challenge facing you at
this
moment is deciding whether you are willing to take action and make time
for yourself and make strength training a priority.
When you begin achieving
great results, the excitement and fun you experience will make the
change
and time you've spent well worth the effort. Action creates motivation!
Good luck: I hope you enjoy all the wonderful benefits of an effective
strength training program.
Article by Fast Track to Fat Loss
Program
