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Tips
There is no such thing as “spot reducing”
One of the biggest misconceptions about exercising is spot reduction. Most people believe if they do 100 sit ups a day they should have a six pack of abs to show for it. Not true says In-Step Fitness owner Laurie Kirwin. When we’re working a muscle or group of muscles to burn fat, we have no control over what part of the body we burn fat from. According to American Council on Exercise, fat generally is used up in pretty much the reverse order it was put on, “last In First Out” .When you are exercising, the blood is carrying fat from all over the body to provide energy. The muscles which are being worked will be improved, of course, so when layers of fat finally do get worked off, you’ll have some nice lean tissue to show for your efforts.
Here's the scoop on weight lose
3,500 calories equal 1 pound.
You must burn 3500 calories to lose one pound of fat.
You would have to eat an excess of 3,500 calories to gain 1 pound.
You can lose weight in three ways, eating less calories , burning more calories, or both (preferred)
Example: A 125lb female would burn about 1500 calories in a day through normal activities, therefore this female could eat 1500 calories worth of food and not gain an ounce.
A 200lb male would burn about 2200 calories in a day through normal activities. This male could eat 2200 calories a day and not gain an ounce.
A 125lb female burns 1500 calories through normal activities. She eats a whopper w/cheese, fries,(900+calories) and a coke for lunch. She does 15 minutes on the stationary bike and burns 250 calories. She eats a salad for dinner and popcorn later that night. She eats about 2000 calories for that day and typically most days.
2000 calories in - 1500 for living- 250 calories for the stationary bike is still +250 calories.
So thats +250 calories, seven days a week= 1750 calories
1750 x 2wks= 3500 calories excess.
3500 calories excess = 1lb of fat gained.
It's not as hard as you think! If you cut out 500 calories a day x 7 days = 3500. You will lose 1lb!....If you add exercise to the mix? ..Now we're talking.
Think about what food (s) in your diet could add up to 500 calories per day.
Reduce portion sizes to start, you do not have to starve yourself or never have sweets again. You need to balance both good and bad foods and find what works for you and your current health condition.
E X E R C I S E * E X E R C I S E
Always consult your physician before beginning any new plan, especially those people on medications or with diabetes, or heart disease, etc.
Lift Weight to Lose Weight
Women do not have to be afraid of weights any more. It’s a myth that women will bulk up or children will stunt their growth if they workout with weights. On the contrary, when done correctly working out with weights will help you to trim down and reshape your body much faster than aerobic exercise alone. According to researchers from Medicine and Science in Sports and Exercise, aerobic exercise alone burns calories but the body’s metabolism quickly returns to pre-exercise levels within 30minutes. Increased lean muscle will continue to burn calories up to 2 hours after your workout is over.
Weight training is also believed to improve the way the body processes sugar which will reduce the risk of diabetes. And according to ACE the American Council on Exercise, several studies confirm the benefits to mild -to -moderate weight training, which includes reduced blood pressure, lower LDL cholesterol readings and higher HDL readings all of which improve cardiovascular health overall. And for seniors, studies show that men and women weight training
Other sources: Journal of the American Heart Association, Journal of the American Geriatrics Society.
Aerobic Training vs. Aerobic and Strength Training Combined
Comparing an aerobic only exercise routine versus an aerobic andstrength training routine.
• Total weight loss increases by 56% with aerobic and strength.
• The fat weight loss with aerobic and strength is plus 70%.
• Muscle weight changes with aerobic and strength is plus 40%.
Increasing muscle composition of the body increases the body's ability to burn fat. Muscle workout sessions promote metabolism while at rest. Long term aerobic training helps muscles utilize oxygen more efficiently. Cardiovascular and respiratory endurance - the sustained ability of the heart and lungs to transport oxygen through the blood vessels to and from the cells is the most important element of fitness.aerobic products There is less risk of over stress to the cardiovascular system when the workload is spread over more muscle groups. An extended movement range is more work performed.
Research shows that exercising arms and legs together is aerobically more efficient and less stressful. Fat loss is 9 times greater with high intensity interval training. Pound for pound, muscles burn 25 times more calories than fat. One pound of muscle uses about 350 - 500 calories per week to survive - a pound of fat needs about 14 calories per week. Since muscle is metabolically active tissue, losing muscle slows your metabolism and so to counter this slowdown, build up calorie-burning muscle tissue.strength equipment
A very important reason for maintaining muscle mass is very recent evidence that muscle supports your immunity, hence your resistance to disease. The coordination of aerobics and strength exercise in conditioning is essential - aerobic exercise for producing oxygen to release fatty acids and oxygen for the body's cells and strength exercise for muscle development, reduce body fat and maintain bone mass.
Snacking-While some dieters happily accept when someone suggests a snack, others feel guilt. There is nothing wrong with a bite between meals. In fact, snacking might be the missing ingredient that will help you reach your weight loss goals.
Snacking doesn't serve to replace a meal. In Fact, you should spread meals and snacks out by a few hours, snacks should be limited to one or two hundred calories.
Snacking between meals can actually reduce your overall caloric intake by curbing overeating at your next meal.
Mini Meals- It is recommended to eat several smaller meals throughout the day instead of the usual three. By eating regular intervals, your blood sugar levels or energy levels remain stable.