Lose Weight, Get in Shape

Written by Mercedes on Friday, 24 July 2009. Posted in Opas Blog, Health

Lose Weight, Get in Shape

Losing weight can be hard especially if you haven't a clue where to start. And lets face it, diet pills do not work and will never work. Although diet pills may seem like a quick fix, it is all an illusion. Diet pills exist to make manufacture wallets fat but what they really aren't telling you is the truth. Take a look at Hydroxy Cut.

The FDA has been notified of 23 serious injuries behind this drug. Consumers of Hydroxy Cut report problems such as cardiovascular disorders, seizures, muscle damage, kidney failure, and so much as death. Death? A company as well known as Hydroxy Cut can't afford the research behind a pill that they sell to billions of consumers? I am confused. Stay away from "diet pills", not only are they toxic but are a waste of your time and hard-earned money.

Instead, learn how to lose weight on your own. I'll give you some tips how to start off. I know, easier said than done. Just think! How long did it take you to gain the weight? Well it cannot disappear over night.

1. Eating habits

Our eating habits tend to be the first problem. We are told to eat 3 times a day. Remember when you were a child and you ate snacks throughout the day plus 3 full meals, breakfast, lunch, and dinner. Well what happen? We should eat at least 6 to 7 times a day or every 2-2.5 hours. I'll tell you why we should eat this way. If your eating more than what your body can process at one time (overloading), you will likely experience a lethargic and or heavy feeling. This is why many people feel tired after eating. It is simply because you have eaten too much. Who said you have to eat 400-500 calories at one time. Eating a bigger amount of calories at one time usually means you’re a construction or labor worker.

I know it can seem a little hard to eat 6-7 times a day but with my help, you'll do just fine. How do you split up eating 6-7 times a day? Lets start with breakfast! Breakfast should be eaten within 30-45 minutes of waking up each morning. Why within 30-45 minutes? Your body has burned off all of the calories from last nights dinner and its starving by the time you wake. If you do not eat it causes your metabolism to slow down. Let about 2-2.5 hours pass, its time for a snack. Your choice of snack could be an apple, orange, handful of strawberries, almonds, cashews, soy nuts, a healthy yogurt or a combination of all three. Your choice of snack should be in the range of 90-120 calories. Depending on what time you wake up will depend on how many meals you eat. After our first snack, let another 2-2.5 hours pass by and by this time it should be 12:30-1:00, so lunch time! The schedule should look like this:

foot times

2. Cardiovascular and Weight Loss

How Cardiovascular helps you lose weight. Cardiovascular is essential for losing weight. The object is to burn more calories than you eat. The best-proven way to lose weight is with a combination of Cardiovascular and strength training along with healthy eating habits. Cardiovascular is an important key for weight loss because; it helps you burn a lot more calories in one workout because your heart rate is elevated. This means your blood is pumping, your breathing hard, your sweating and burning calories! Cardiovascular will help you reach faster weight loss results by burning a bigger amount of calories in such a small time frame. Jogging with moderate intensity for approximately 30 minutes burns about 360 calories. Burning a 360 calorie sum is the amount of a dinner meal. Average person should at least partake in workouts 3 times per week. So if I burn 360 calories 3 times per week that would make it 1,080 calories I have burned using exercise. Now subtract that from how many calories you are eating per week. For example lets say Sally is eating 2000 calories per day. That is 14,000 calories per week. We subtract Sally's 1,080 calories from working out. Now Sally eats 12,920 calories per week averaging out 1,845 calories per day. So every three weeks and a half Sally will lose one pound. Why will Sally lose one pound? Sally loses one pound because it takes 3500 calories to lose one pound. For every 3500 calories you burn you will lose one pound. 1,080 calories burned x 3.5 weeks = 3,780 calories.

3. Strength Training

This paragraph I have written to help you understand how Strength Training will help you accelerate your weight loss results. Please read carefully.

Last week we briefly talked about Cardiovascular and its importance to weight loss. Well today we are going to talk about Strength training. Strength training is essential when trying to lose healthy weight. I'll explain what I mean by "Healthy Weight". Most of us think well if I just walk a lot I'll lose weight. In most cases you will lose some weight at a slower pace. The problem is if you lose weight how can you keep it off? Well if you keep walking every day and maintain hard long workouts you will struggle to keep the weight off but what is an easier way to have permanent fat loss? To speed up your results you may want to include strength training. The key to permanent fat loss is strength training.

Strength training has many benefits including permanent fat loss and making your body stronger. How can we lose fat and keep it off? You need to increase your Resting Metabolic Rate which is the pace your body burns calories at rest. Resting metabolic rate is closely linked to the amount of muscle you have. Please remember muscle burns more calories than fat. Adding muscle will raise your Resting Metabolic Rate and you will lose fat more accurately and at a faster pace. For example women who weight train will not become bulky like men unless; they have higher testosterone levels, or if they are taking steroids. Women do gain lean muscle and they tend to look slimmer rather than bulkier. The muscle is denser and takes up less space than fat. Weight training enables you to burn more calories not only during your workouts but also in your every day life.

Because muscle requires more calories than fat to maintain itself, those who weight train regularly burn more calories even while sitting at a desk, doing housework or digesting their food. Weight training can increase your metabolism up to 15%. Weight training also creates metabolic changes (such as preventing insulin resistance) that assist in shedding abdominal fat. For every 1 pound of muscle you have it will help you burn up to 50 calories. This means if you can add 5 pounds of solid muscle to your body, you will burn an extra 250 calories per day just sitting around! So by adding strength training not only can you achieve an appealing and slim image but you can shed fat faster and keep it off for good!

So now you ask what kind of workouts can I perform to gain muscle? Push ups, sit ups, leg lifts, squats, resistance bands, climbing stairs for lower body and heart conditioning. If you are going to use free weights, gradually work your self up. Work on proper techniques, posture, and make sure your joints are fully warmed up before attempting any workouts. It will give your body time to distribute blood to the areas about to be exercised. When lifting weights control your muscle and movement by making sure when returning to the start position to bring it to that level every time. Without proper control you will have failed to perform the exercises properly in result; muscles will not build, and you can prone your self to injury. If so, proper recovery should be practiced. Do not work out the same muscle groups back to back. After one day of working out a particular muscle group, give those muscles a day or two to recover and rebuild themselves. Through the process of lifting weights you are breaking down the muscle tissue and the muscle will be looking to rest and renew. After a hard workout with your muscles please do not wait more that 30 minutes to eat “protein”. Our muscles are made up of protein and protein is made of amino acids. Your muscles are waiting to receive nutrition to rebuild its self properly.

Do not forget to breath. Breathing is very important when exercising. Supply your body with a sufficient amount of oxygen to circulate blood and aid with your workouts. Abs should always be tucked in. Practice proper posture and alignment. Strong abs support a healthy spine and proper posture. Once you start to practice proper posture your circulation will improve.

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