Many women will agree that weight lifting is a good workout for fat burn. People who go through this exercise burn a lot of calories. Sometimes having one exercise is boring and this can cause loss of motivation. It is always a wise idea to have more than two exercises i.e. you can have aerobics and swimming. Changing exercises will help you stay motivated hence increase your workouts thus lose weight. Always remember that your body burns fats or carbohydrates depending on the intensity of your activity.

If you do not want to hit the gym with frustration of burning your fat then slow down on the junk food you are taking. Some people usually have their precious time consuming fatty food thinking that burning the excess fat is an easy thing-well it’s not.

Simple exercises are a good way to lose weight. Instead of driving to work every day walk there. This walking will help you burn a lot of fat from your body.  At times if you work on the 10^th floor, you can take the stairs instead of the elevator. Walking exercises will help you get rid of 500-600 calories. Losing weight is not as easy as you think you have to be disciplined and hardworking. Why disciplined? Because if you choose to take the elevator or drive your car everyday no one can reprimand you, but the fact is that you will not lose any weight.

More to the everyday simple exercise it is important you enroll to the gym. In the gym you will get even more motivated because you are sharing the same interest with many people. In the gym you also get to try other many exercises and your gym instructor can help choose the best exercise that fits your body and will make you lose weight fast. This is the time to start living a health life.

For the first 15 minutes of using the machine, your body is basically warming up and not a lot of calories are being burnt. Because the leg muscles are great, they require a significant amount of blood flow in order to start burning fat.

Most people are excited to complete the first 15 minutes of a treadmill exercises, but this should be just the start. Everything after 15 minutes is where the fat burning act really starts to begin.

The greatest way to get the most out of any treadmill exercises is to actually warm your legs up just before you start by using weights. Doing this will reduce the time it takes for your body to warm up and start burning fat. Here are a couple of exercises you can do for around 15 minutes with weights before getting on the treadmill.

Squats – Using a smith machine or squat bar is a great way to warm up those muscles in your legs. Doing sets of 10 repetitions with about 90 seconds of break in between sets will warm up your muscles effectively and quickly.

If you don’t have any free weights or equipment, you can just perform normal squats which are still fine, however, you should increase your repetitions per set to around 20.

Lunges – These might seem a little awkward, but they are exceptional as well for arming up those leg muscles.

To perform a lunge, you simply put one foot in front of the other while bending the knee of the back leg to touch the floor, you then stand up straight and bring your front leg back to normal position and do it again. These again, can be performed with free weights or with no weights.

After you have warmed up those leg muscles and get on that treadmill, each minute will be burning fat. Losing weight is all about burning body fat so these easy replacement exercises will assist you to get much more weight loss from the same amount of time.

Also, you should keep in mind to modify your treadmill practice around from time to time specially if your goal is weight loss. If you can, use a treadmill that has the alternative of inclining and declining so you can target different muscle groups of the legs.

If you enjoy to run, you should try walking, but at a brisk pace for longer periods. This is to bring down the strain put on the knees.

Keep in mind, losing weight comes down to burning calories, so don’t forget to warm up those legs before you set foot on the treadmill so that you burn fat from the very first step and not the 500th.

The solution to permanent weight loss is to consume the right kinds of foods at each meal to preserve your lean muscle mass and to increase the fat burning rate by building new muscle to speed up your metabolism. We recommend using the new fail-proof diet from The Weight Loss Grail.

This is a brand new type of diet never seen before that will never leave you feeling hungry or ask you to give up any of your favorite foods.

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Metabolism and Weight Loss – What You Need to Know
Yuri Elkaim, BPHE, CK, RHN
www.myFitterU.com

Your metabolism is important in the weight loss equation because it represents 60-75% of your total caloric expenditure each and every day. Metabolism is proportional to your fat-free mass (ie. muscle), and after age 20 it decreases by about 2-3% per decade. In general, women tend to have a lower metabolism due to lower fat-free mass.

Your resting metabolism is the rate of energy expenditure that your body goes through at rest. It is the number of calories your body needs to survive if all you did was lie in bed.

For each 1% increase in body fatness, your metabolism decreases about 0.01 calories/minute. Thus, simply by having more fat on your body decreases your basal metabolic rate. Conversely, doing things that will burn fat and promote muscle development will increase your metabolism.

While this change may seem like no big deal, it is! This small difference can become much more meaningful if you progressively pack on weight. For example, a 5% increase in body fat at the same body weight results in a difference of 0.05 calories/minute, which is equal to 72 calories/day.

Since 3500 calories equals 1 lb of fat, in our example, it would take 48 days to add on one extra pound of fat (everything being equal). That might not seem like much but over the course of 1 year that would be an extra 7 lbs of fat just because of an initial 5% body fat difference. But it would actually be more than 7 lbs since your body fat would increase as you continued to pack on the weight.

METABOLISM IS ALSO INFLUENCED BY…

Fat-free mass is not the only factor influencing your metabolism. Since the early 1900s researchers have shown that prolonged dieting is associated with a significant decrease in metabolic rate (as much as 20% in some cases). For example, the famous Minnesota Starvation Experiment where caloric intake was restricted by 25% over the course of 24-weeks revealed that, per kg of bodyweight, metabolic rate is reduced on a semi-starved diet. The researchers also showed that T3 (one of the thyroid hormones) and sympathetic nervous system activity decreased as well.

The latter two findings are rather significant considering that thyroid is the master gland regulating your body’s metabolism. A decrease in its function makes it more difficult to lose weight. I have seen this in practice having worked with hundreds of men and women who suffer from an underactive thyroid who at the same time, have had a very tough time losing weight.

The sympathetic nervous system plays a pivotal role in the body’s ability to mobilize and burn fat. Since it stimulates the release of adrenaline from the adrenal glands, a hormone that breaks down fat, any interruption to its functioning will also impair fat burning.

What these “starvation” studies reveal is that during prolonged periods of low caloric intake, the energy production of the tissues decreases in an attempt to adapt to the lower caloric intake and reduce the rate of weight loss. It’s simply a survival mechanism. Obviously, this is an appropriate adaptation in periods of starvation, but it is counterproductive if your goal is to lose weight fast and for good.

IS YOUR METABOLISM DOOMED?

Your metabolism is also responsive to periods of over-feeding. In one dieting experiment, when the subjects were allowed a day of “free eating”, their metabolism was elevated on the following day. Further, in long-term (14-20 days) overfeeding to cause obesity, increases in metabolic rate have been recorded.

This would seem counter-intuitive. After all, if your metabolic rate increases wouldn’t it help you lose weight? In most cases, yes, but not if eating to a point of creating a dramatic positive energy balance.

In essence, during the dynamic phase of weight gain (going from a lower to higher weight), more calories are required per kg of body to maintain the weight gain than maintain normal body weight. This is obvious and it’s also one of the reasons why you may feel hungrier when you are more active.

DOES EXERCISE IMPROVE METABOLISM?

Studies have shown that trained individuals have a higher metabolic rate than untrained individuals – but only when they did high intensity workouts and consumed sufficient calories to maintain energy balance. This suggests that the higher metabolic rate in trained individuals is not due to chronic adaptations associated with training, but more to do with the acute energy flux associated with the most recent workouts and dietary choices.

There is no doubt that your metabolic rate is elevated following exercise. The questions relate to how much and how long it is elevated, and to what extent it contributes to total daily energy expenditure.

It may be said, in the long run, daily exercise is needed to maintain an elevated metabolism. However, it should be remembered that what you do today will potentially have a greater “short term” impact on your metabolism than your combined workout efforts over the past few years. Just another reason why working out at least every other day is imperative for maintaining an elevated metabolism and helping you lose weight and stay lean!

References:

Benedict, F. et al. (1919). Human Vitality and Efficiency Under Prolonged Restricted Diet. Washington, DC. The Carnegie Institute of Washington.

Keys, A. et al. (1950). The Biology of Human Starvation. Volume 1. Minneapolis: The University of Minnesota Press.

About the Author

Yuri Elkaim is a world-renowned fitness, nutrition, and weight loss expert. He is the creator Fitter U and Treadmill Trainer, author of Eating for Energy, and the Head Strength and Conditioning Coach for men’s soccer program at the University of Toronto. His trademarked 12-week Fitter U iPod workout program has been helping thousands of people around the world get in shape and lose weight fast without the cost and inconvenience of hiring a trainer. Go to www.myFitterU.com now to get your FREE Fitter U workout and “How to Get Fit and Lose Weight Fast” report!

You may think of this hormone as a drug to have incredible power to make you look slim, sexy and attractive, or flabby and overweight, because it really has power. But you will need to know how to control it.

There are many different physicians are able to prescribe drugs to you by weight loss, and another, far less potent than weight loss clinics can give you or you can buy directly through the Internet or counter health food stores.

But the good news is that you do not need to spend money on these pills for at this moment in his own body has much more powerful than any of these weight loss drugs are also known to have some unpleasant side effects effects and are “hormones”. If you can learn to properly control them, are much more powerful than you can imagine.

Basically, if you want to force your body to burn fat as quickly as possible, you must ensure that your body releases the least amount of insulin after every meal.

Insulin is commonly known as the “Conservation of the fat hormone” because it merely stated, the more insulin that reaches the bloodstream after a meal, the more fat stored in your body as a result of that same meal. In general, the larger the meal or the larger the amount of simple sugars consumed, the greater the amount of insulin will be released.

This is one reason why it is considered a good idea by experts in nutrition and weight loss eating smaller but more frequent meals so insulin levels did not rise throughout the day. If you can get your hands on whole grain or flour all versions of breads and pasta, are a much healthier choice.

Alternatively, it also means that if you can maintain low insulin levels after eating, you will end up burning more fat tissue. Sweet and starchy foods such as candies, chocolates, potatoes, white bread, pasta and rice are among the worst culprits when it comes to rapidly increase the amount of sugar in the blood causing a large amount of insulin to be released.

It has been shown that insulin levels begin to decline after about 10 minutes of aerobic exercises, and will continue to decline by another 70 minutes of exercise. Also been shown that regular exercise also increased insulin sensitivity of cells so it takes less general.

The solution for permanent weight loss is to consume the right types of foods with each meal to limit the amount of fat storing hormones released in the body. We recommend using the new fail-proof diet from The Weight Loss Grail.

This is a brand new type of diet never seen before that will never leave you feeling hungry or ask you to give up any of your favorite foods.

You can begin this fantastic new diet right here:

The Weight Loss Grail: Lose 28 lbs. Every 28 days!