Resistance Training Contributes Greatly To Rapid Weight Loss
December 30, 2009 by secretslimming · Leave a Comment
It can be confusing when trying to understand how rapid weight loss can be permanent. So let’s make one thing perfectly clear: The best weight loss program must include regular exercise.
We’ll not get into eating routines in this article other than to say that eating correctly will definitely aid in rapid weight loss. So will drinking lots of water each day. Exercise and eating right go together very well.
However if you had to choose one to improve upon first you should improve upon your lack of daily exercise. Walking is good but not good enough. It just doesn’t increase your metabolism much following exercise.
Don’t get me wrong. If you’re just getting started with exercising and are in poor shape walking briskly is a great way to start. But for rapid weight loss the exercising has to be more intense.
You must combine aerobic exercising like walking and running or biking and swimming with anaerobic exercises. A real key to rapid weight loss is resistance training (some form of weight lifting).
The reason is that only resistance training has the ability to add muscle to your body. Aerobic exercise won’t do it, and dieting certainly won’t either. Only regular weight lifting workouts will add the muscle you need to burn fat and keep it off forever.
One single pound of muscle burns about fifty calories more per day than a pound of fat. The more muscle you have the more calories you’ll burn around the clock even while you’re sleeping.
You don’t even need weights. The Total Gym or other types of Pilates fitness benches give great resistance training.
A key to succeeding with any goal is to share it with someone. This is true with exercising. You need to have someone to not only encourage you but to also challenge you. It’s too easy to take a day off. Then another and another. For rapid weight loss you can’t miss workouts or take it easy.
You can be a challenger and encourager for each other. Don’t take this point lightly.
To help with rapid weight loss you must be able to find a place that will provide a good workout for you. It’s not imperative that you go to a gym or health club. For some working out with equipment at home makes more sense. Either way find what works best for you.
If you don’t have the time on some days to get in a full workout at least do something! Every activity you do burns some calories and if you want rapid weight loss you can’t miss. Take the stairs when possible.
Finally, get started and don’t stop. It takes 30 days to develop a habit and then you’re on your way. You can’t experience rapid weight loss and keep it off just by diet alone. Consistent exercise and particularly a weight lifting program will preserve muscle and burn more fat.
Weight Management Tips For Holiday Success
December 26, 2009 by secretslimming · Leave a Comment
Follow These Weight Management Tips For Holiday Success
During the holidays even the strongest willed people can struggle with sticking to a weight management plan. All the food tempts us and tastes great but a few weeks down the road regret (and gained weight) sets in. The experts have three suggestions to help us through these festive and food feasting times.
The 3 keys to holiday survival are:
Practicing awareness
Practicing awareness means that you need to be conscious of what you eat and how much. It’s okay to allow yourself some special treats but limit it to moderate servings. Try appetizer-sized helpings instead of dishing up a full serving.
It also means to be realistic. This isn’t a good time to expect to lose weight so make it a goal to not gain any.
Keep everything in perspective. It’s easy to fall into the trap of eating whatever you want for the 2 months during the holiday season. Treats for a few special days are okay but then get back into your healthy routine.
Be aware of any opportunities you have to get some exercise. Take a brisk walk whenever you get a few minutes or move around while you’re on the phone call. Don’t hesitate to park further from the mall than you typically would (like you have the choice!).
Manage stress
You can manage stress and emotions by lowering expectations. Instead of cooking a big meal make it a potluck or serve buffet style. Learn to say “no” politely when confronted with food or activities that aren’t in your best interest.
Don’t fill silence with food at social events. Make an effort to get to know people by talking to them. We have a tendency to eat less when conversing.
Also keep everything in perspective by sticking to your exercise routine as closely as possible.
Planning in advance
Planning in advance is the third key. Eating a little before going to a party can cut down on hunger and eating bad things. Don’t hang around rooms or places that have a lot of food available.
Take unhealthy food you’ve been given as a gift to share at other parties. Take along some healthy foods or snacks to gatherings and make sure you eat them before digging into much of the unhealthy foods.
You should also plan on some form of exercise after a holiday party or meal. Ask others to join you. A 15-20 minute walk is better than sitting around for the same time.
Lose 20 Pounds With An Achievable Plan
December 25, 2009 by secretslimming · Leave a Comment
If you want to lose 20 pounds or more there is a realistic and achievable plan for doing so. Many people become intimidated when trying to lose a lot of weight as it can be a daunting task.
But there is a good way to break that down making it seem easy and very doable.
Since weight gain usually comes over a long period of time you don’t want to try to lose it too fast.
Most weight loss experts agree that losing 2 pounds per week is a safe and effective amount to lose because you’re less apt to gain it back.
Going with that premise one should look at losing 20 pounds in approximately 3 months. There are typically 13 weeks per every 3 months. Divide 20 pounds by 13 weeks and you get just a little more than 1.5 pounds per week.
This is an excellent amount of weight to strive to lose per week. Why? Because it’s very achievable for most people. When it’s achievable we tend to stick to it. For people wanting to lose 40 pounds or more it’s also realistic. It will just take a little longer.
Now for the actual plan of attack:
You will have to change your diet level somewhat and will probably need to increase your activity level. These are things that will never change for those looking for effective weight loss.
However it doesn’t mean you’ll need to make drastic changes. Remember you only need to lose 1.5 pounds per week for 13 weeks. You can do this!
You don’t need to change your eating habits all that much. Continue eating many of the same things. Just don’t eat as much at each sitting and cut out a little of the bad things you know you’re eating. This alone will reduce your daily calorie intake.
When you add in drinking water and exercise you will even have more success in your attempts to lose 20 pounds.
My neighbor quit drinking a six pack of soda each day (began drinking water instead) and started walking for an hour each night during the time he usually sat and watched TV. These were the only changes he made. He lost 40 pounds in 7 months!
You can also increase your chances of losing 20 pounds if you eat a healthy breakfast each morning. This will get your metabolism going and help burn fat. In fact the more times you eat during the day the more your body will actually burn fat.
*** The key is not eating too much each time but eating a little more often***
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