Posts Tagged ‘loss’
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com I’m going to give you 3 weight loss tips today. The most important thing when doing a weight loss program is your nutrition. So the first thing you will want to do is calculate how much you are eating now, and then improve the quality of the food you are eating. If you’re still not losing weight, then start to decrease your calories by 10-20 percent per day. That is the simplest nutrition tip you will ever get. The second weight loss tip is to include strength training exercise. That may sound odd for some of you who do not associate strength training with weight loss, but I guarantee you that it will help you lose bodyfat. Finally, the third weightloss tip is to use interval training instead of regular cardio training. Slow cardio training is really a waste of time because it takes up so much time, but doesn’t give you a lot of results. Whereas interval training can be done in half the amount of time and burns more belly fat as proven in a research study compared to regular cardio training. So those are the 3 best weight loss tips that anyone can give you.Visit Turbulence Training to get your FREE sample fat burning workout. Clck here to get started www.turbulencetraining.com And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here www.ttmembers.com For the most effective exercises to burn belly fat …
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Upland Fitness Training and Fat Loss Expert Dr. Saman Bakhtiar at In-n-Out Upland Fitness Training and Fat Loss Expert Dr. Saman Bakhtiar picking his top choice at In-n-Out during his EATING HEALTHY AND DRIVING THRU SERIES
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Read On To Learn About The Most POWERFUL Way To Lose Fat Effectively. .
I know. You don’t want to look bulky. But you won’t, unless you use steroids or just have superior muscle building genetics that most guys will be envious of. I mean, how often do you see a muscular woman? To those who are ‘bulky’ and think they have ‘big bones’ or have too much muscle, please, stop cheating yourself. It’s fats you need to lose to achieve your ideal figure. This will be a long article but if you finish reading it I’m sure you will benefit from it
I’ll first touch a bit on nutrition and dieting since I feel it’s the most important aspect to fat loss. It sounds simple enough- eat less than you expend and you lose weight, eat more than you expend and you gain weight. This is true till a certain point where further decrease in food intake does not result in a decrease in weight anymore. This happens due to a decrease in metabolic rate. The body tries hard to preserve whatever it has, so it essentially shuts the body down. Hormonal levels are also affected. You feel weak, restless and lethargic. Frustrated too, due to lack of progress. You overeat and the weight piles back on. What you need is strength training which helps build muscle, or at least allows you to preserve whatever muscle you have during dieting (harsh dieting causes quick muscle loss). It does so by placing stress on your muscles, constantly challenging them for the body to feel a need to keep them or even build them.
A note about cardio or aerobic work. Believe it or not, doing cardio (running swimming etc) is not essential for fat loss, at least not for individuals with high bodyfat levels. It is because cardio only expends calories during the period you’re doing them. This can be easily achieved by eating less. It does nothing to help increase metabolic rate after exercise. On the other hand, weight training builds muscle, thus having an indirect effect on increasing metabolism. In addition, studies have shown that metabolic rate can be elevated for 24 hours after a weight training session! Clearly it is the superior choice for people seeking fat loss. However, cardio is recommended for cardiovascular health, duh
I’m gonna bet that 99% of you reading this wants a better figure. I’ll elaborate on how weight training will accomplish this. One huge benefit of weight training is its effect on raising metabolism and keeping it elevated for extended periods. This effect is more profound in weight training than aerobic type workouts like running. Your metabolism drops back to normal after you complete such activities, unlike weight training. An elevated metabolism causes a greater amount of fat loss due to a greater calorie deficit. So you achieve your goals faster. Imagine this – You diet for extended periods of time without weight training and you lose WEIGHT – muscle plus fat. As you continue your metabolism becomes lower and lower and you take more time to lose the same amount of weight. Besides that, you feel flabby all over due to muscle loss, not to mention decreases in strength, which may even affect daily activities. So in the end you get a smaller version of your overweight self before, only weaker and hungrier.
Just a short note. You might think I’m bullshitting cause I said eat less than you expend and you lose weight. Common sense tells you to eat less during a fat loss phase. How then is it possible to gain muscle? Well, here’s the good news for beginners. Since weight training is new to them, this new stimulus (stress by weights on body) builds muscle effectively, sometimes even on a negative caloric diet. I should add that this applies to beginners with higher levels of bodyfat only. Meal timings especially around workouts help in muscle building too. That is why it’s common to hear beginners gain muscle and lose fat simultaneously while it’s very hard for experienced trainees to do that, unless they’re on drugs or have laid off training for an extended period.
Bone mineral loss and osteoporosis are major problems for women and steps should be taken to build strong bones from young. Strength training is the only activity that can continually place stress on your bones for them to maintain strength and slow bone loss. It can be taken up by anyone young or old. Hip fractures are not fun at all really.
Another little benefit : Increased chest size. This is not due to an increase in the amount of fatty tissue in your breasts (although we hope so) but the hypertrophy or growth of muscle tissues in the chest and back area. This gives the illusion of a bigger bust line. In addition, some flesh in the hip area helps too. Combined with a small waistline, this gives you the hourglass figure everyone is talking about.
While we’re on this I also want to talk about this huge misconception we have of weight training. High repetition work does not burn fat and tone muscle, at least not to that specific area of your body. Doing high repetition with light weight may increase muscle glycogen depletion and may increase rate of fat loss but that is done in conjunction to a negative caloric intake. Your main training should still focus on moving heavy weights since that’s the only way to provide stimulus for the body. So doing 500 situps per day will not give you a six pack, not when your tummy is covered by a thick layer of fats. Similarly, working your biceps with pink baby weights for 5 minutes a piece won’t ‘tone’ it up. Training with light weights and high reps will not help much in strength gains too (except endurance strength, which isn’t really important in real life unless you require it in your activity).
Another popular dogma is that muscle will turn into fats when you stop training them. I shake my head when I hear this. How ignorant can people be? Muscle tissues and fat tissues are different altogether, just as skin is to bones. You can’t simply turn your skin into bones can you? Some people do get fat when they stop training, as with many bodybuilders. They lose muscle without training, causing a drop in metabolism rate. Yet, they continue to eat equally large amounts of food like when they’re training. Hence, the excess calories consumed results in fat gain. The loss of muscle coupled with the fat gain makes people think that muscles turned into fats.
So,
Dieting without weight training = loss of fats and muscle = smaller version of yourself, but flabby and weak
Dieting with weight training = loss of fats and maintaining muscle mass = toned and strong
Its clear who is the winner.
To recap:Dieting breaks down muscles, weight training builds them backMuscles are crucial in boosting metabolism. Strength training is more beneficial than cardio workoutsStrength train for bone healthHigh repetition work is quite useless
Other benefits of strength training:Weight training energizes youWeight training makes you strong. Strength gives you confidence and makes daily activities easier. Weight training makes you less prone to low-back injuriesWeight training decreases your resting blood pressureWeight training decreases your risk of developing adult onset diabetesWeight training decreases your gastrointestinal transit time, reducing your risk for developing colon cancerWeight training increases your blood level of HDL cholesterol (the good type)Weight training improves your postureWeight training improves the functioning of your immune systemWeight training lowers your resting heart rate, a sign of a more efficient heartWeight training improves your balance and coordinationWeight training elevates your mood
Supercharge your fat burning capabilities today with strength training!
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What Are You Waiting For? Take Your Butt Off The Computer Chair Right Now & Head Straight To The Gym!
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Obesity is a growing epidemic throughout the United States. Approximately 4,000 people per day are dying from diseases related to the obesity epidemic.
Obesity has reached epidemic proportions throughout the world. According to the World Health Organization, more than 1 billion adults are overweight. This epidemic has far reaching consequences.
Associated with this obesity epidemic is a significant rise in the number of people being treated for Type 2 Diabetes, heart disease, stroke, high blood pressure, and some forms of cancer.
The obesity epidemic has been associated with people eating foods that are high in fat, high in sugar, high in calories and low in nutritional content combined with minimal physical activity. With so many choices of packaged foods, nutritional supplements, dietary gimmicks it can be confusing for people to know what to eat and how to take control of their health and wellness. Being overweight leads to low energy, low self-esteem, high risk for major medical problems and decreased vitality, people in this state find it difficult to have the energy and desire to make change and the vicious cycle continues.
A weight loss coach will walk you through these lifestyle and mindset changes step by step to create the body you desire, increase your energy level and improve your overall health and wellness. It is very important to select a weight loss coach who will help you work towards your goals and create permanent healthy habits.
If you have tried every diet and can’t lose weight, if you lose weight only to gain it back again, if you are sick and tired of being sick and tired, if you have a medical condition related to being overweight, if you want to lose weight and keep it off permanently, you are an excellent candidate for a weight loss coach.
A weight loss coach will educate, support and inspire you to change the habits that have created this obesity epidemic. Your weight loss coach will assess where you are now with diet, exercise and other lifestyle habits that have lead to your current weight problem and create a unique step by step program to replace poor lifestyle choices with healthy lifestyle habits. You and your weight loss coach will select small baby steps that you can do each week to ensure your success towards your weight loss goal and along the way create new lifestyle patterns to ensure you will have long lasting success.
Weight loss coaching works on several different levels, it is much more than just a diet. The power of weight loss coaching is the coaching relationship. You are not alone in your journey to lose weight and get healthy. You have a guide to help you sort through the confusing maze of information and determine what plan is best for you. Your weight loss coach is similar to a detective; they will help uncover what is preventing you from losing weight and create a plan to overcome these obstacles. You have a coach who holds you accountable for following through on your baby steps to ensure you develop healthy habits to replace your old habits. Your coach is also your cheerleader to help you celebrate your successes and create momentum to move you towards your goals following a step by step process.
Weight loss coaching is a multifaceted approach to creating permanent weight loss. Your coach will work with you and your doctor, if necessary, to develop a lifestyle plan that you are happy with and that fits your current lifestyle. Every person has different road blocks standing in their way towards optimum health. A professional weight loss coach will guide you to remove these road blocks to achieve your weight loss and health goals.
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Doug McGuff, MD, discusses the facts underlying an effective fat loss program and the role of high-intensity strength training in making the process more effective. This is the conclusion of a two-part video based on the content of Chapter 9 of “Body By Science.” For more information on the science of exercise please visit: www.bodybyscience.net
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Obesity has reached epidemic proportions throughout the world. According to the World Health Organization, more than 1 billion adults are overweight. This epidemic has far reaching consequences.
Associated with this obesity epidemic is a significant rise in the number of people being treated for Type 2 Diabetes, heart disease, stroke, high blood pressure, and some forms of cancer.
The obesity epidemic has been associated with people eating foods that are high in fat, high in sugar, high in calories and low in nutritional content combined with minimal physical activity. With so many choices of packaged foods, nutritional supplements, dietary gimmicks it can be confusing for people to know what to eat and how to take control of their health and wellness. Being overweight leads to low energy, low self-esteem, high risk for major medical problems and decreased vitality, people in this state find it difficult to have the energy and desire to make change and the vicious cycle continues.
A weight loss coach can walk you through these lifestyle and mindset changes step by step to create the body you desire, increase your energy level and improve your overall health and wellness. It is very important to select a weight loss coach who will help you work towards your goals and create permanent healthy habits.
To select a weight loss coach consider evaluating these 4 key areas:
1. Select a coach you feel you can connect with. The key to successful coaching is the coaching relationship. Coaching is a relationship between the client and coach. It is through this powerful coaching relationship that leads to life changing transformation. When selecting a coach, it is important that you feel comfortable sharing your feelings in an open and honest manner. The coaching relationship is built on confidentiality, trust, honesty and open communication. You must select a coach that you feel 100% comfortable discussing your personal issues so you can uncover what is keeping you from achieving your goals and work towards breaking through those obstacles to reach your weight loss goals.
2. Select a coach who has been trained for at least one year in a reputable coaching program. There is no regulation in the coaching industry. Anyone can call themselves a coach and go into business. As you interview coaches, question them on their training program and what was covered during their program. Also ask them what their experience with weight loss is and ask to speak to some clients for references.
3. Select a coach who has a well-balanced approach to weight loss. There are multiple factors which lead to obesity, therefore a one size fits all program is typically not successful for weight loss. Find a coach who will assess your lifestyle and family history as a whole and will create a step by step program that is unique for your needs.
4. Request a free coaching session to evaluate a coach and experience their coaching style. The session should be at least 30 minutes of coaching, not of selling you their program. This will allow you the opportunity to experience their coaching style, personality, skill and knowledge of weight loss.
Once you have found a weight loss coach, be prepared to commit to making changes in your life to reach your goals. The coach is there to offer you support, encouragement and education, but ultimately the success of your weight loss program depends on your level of commitment and following through on your baby steps every week.
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1. The secret to making a simple Commitment to your exercise program. The big companies who are stealing your money want you to believe that a pill, fad diet or a special machine will solve all your weight loss and fitness problems. This is counter-intuitive and insults your common sense. But people still want to believe – because there’s so much PAIN. The real “secret” is quite simple and I’ll distill it for you right here: eat 4 to 5 small healthy meals per day and perform a combination of aerobic and resistance training exercise for 40 to 60 minutes 3 times a week. Take out your calendar right now and mark off three days each week for the next 12 weeks when you will commit to exercising. Then do it. Your consistent commitment will bring you the results you want. 2. The secret of having a Coach. Almost every self-help book ever written talks about the critical importance of having a coach/mentor. A coach is an experienced and trusted counselor or teacher. It’s inevitable that you will come up against hard times on your path to losing weight and getting fit. A coach will guide, motivate, educate and support you – so you can easily and rapidly overcome these hurdles. A coach is critical to systemising your exercise program for maximum results and assisting you in heightening your motivation and strengthening your commitment. And a coach becomes your “objective feedback system,” helping you see, understand and correct the problems that are interfering with your progress. Exercise and nutrition are bona fide sciences and learning everything you need to know on your own can take years of struggle – but not if you have a coach. 3. The secret of Progression. Have you ever met someone who says they exercise week after week, month after month, even year after year and aren’t getting any new results? Believe it or not, doing the same workout over and over without expert guidance to direct your progress will actually decrease your results. You must learn how to progressively improve and fine-tune your efforts for maximum weight loss and fitness results. 4. The BIGGEST secret: Accountability. In a recent study at Virginia Polytechnic University in the US, researchers divided people starting a walking program into two groups. Every week, each individual in one group got a phone call asking how their exercise program was coming along, the other group got no calls. At the end of 24 weeks, 45% of the individuals who got the phone calls were still walking compared to just 2% who did not receive calls. The results show that weekly accountability increases the likelihood of sticking to your exercise program by 2200%!Don’t wait until it’s too late to get your body back! Register now for your Complimentary Consultation! visit www. fitness2you. com. au Not ready to book a consultation yet, but want more info? Register to download our FREE REPORT “The Truth About Weight Loss” Visit: www. fitness2you. com. au
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