Friday, February 2, 2007

Principles Of Effective Weight Loss

If you keep on gaining weight after dieting, stop! Don't eventhink about trying another diet, because it will most likelyproduce the same results you have already seen.Stop wasting your time, money and effort for nothing. Pleasehave a look at the facts presented in this article and make yourown decision.

Let's have a look at a few weight loss principles.

1. Increasing Your Metabolism

In order to produce Sustained, Permanent and Long-Term WeightLoss, it's imperative that you boost your metabolism. And themost effective way to raise your metabolism is to have agreater proportion of functional muscle on your body.The only way to build this lean muscle so you can raise yourmetabolism is through "Strength Training". There's no othermethod that works wonders on the Metabolism like StrengthTraining.By performing Strength Training, you'll effectively increasethe amount of functional lean muscle on your body so that yourmetabolism will elevate.After a Strength Training session your body will undergo asignificant increase or "Spike" in Metabolism, which will allowyou to burn much more fat then you were able to before.

2. It's All About Lean Muscle

"The amount of fat the body can burn is directly related to themore lean muscle your body can hold."If your muscle system can sustain more energy and use thisenergy significantly when performing strength training, then itwill be able to burn off the calories you eat and the excessfat on your body.In other words, if your muscles become stronger and can holdmore energy then you should be able to release this energy moreefficiently to increase your metabolism, and to burn off excesscalories that you have eaten.Once we can build more lean muscle through our own strength,then our bodies will become more efficient at burning fat.It's also the amount of lean muscle on your body that makes youLOOK GOOD. Once you burn off the excess fat from your body, thelean muscle underneath your skin will be exposed making youlook healthy, energetic, and well toned.

3. Fast Walking Burns Fat

All you need to do now is incorporate "Fast Walking" into yourweight loss program to hasten the burning of excess fat.

Not only is fast walking better much easier on the hips, but italso produces a greater percentage of fat loss as opposed tojogging or running.

Here are some of the benefits of Fast Walking.

· Easy to Perform· Most Conventional
· All Natural Body Movement· Doesn't Cause Injuries
· Can Be Done Anywhere
· The Best Minimal Effort Exercise for Fat Loss

"I can't stress enough how Fast Walking is necessary in everyweight loss program."

Programming Strategies

If you want any weight loss program to work you have to perform"Strength Training". It's absolutely imperative during thecourse of a lifetime not only for weight loss goals but alsofor general health and well being.

For years we have been told to diet the excess fat from ourbodies and throw in some fast walking to hasten the process.The trouble with this is that the low calorie restricted dietwould throw the body into starvation mode, with the bodyholding onto the fat and using precious lean muscle tissue forenergy.

This would "Lower Your Metabolism" causing greater muscle lossand once the diet was broken the original fat returned, andyou would have greater chance of gaining even more fat.

"A Vicious Cycle"

Eventually, your body would become used to the diet and thenyou will reach a point where nothing was happening.

So what do you do now?

Try weight loss supplements, creams, massage, toning tables,drugs. You should know by now that these don't work.

There is a better way, it's simply...

"Strength Training"

Many studies are showing that Strength Training is a superiormethod for weight loss.

(Ladies, you won't bulk up by using weights, you don't have thetestosterone to get big and muscular, so don't worry).

If you don't incorporate Strength Training into your weight lossprogram then look forward to "disappointing results".

The days of strength training three to five days a weeks in the gym,an hour at a time are long gone. That just doesn't work.

One short strength-training workout a week done at home or in the gymwill melt away more fat than you would have ever thought possible.

Fats, Figures and Cardio WorkWe've already found out that by increasing the functional muscleon your body, you increase your resting metabolic rate. Due tothe HIGHER metabolic rate you can now eat MORE calories, whichmeans that you won't need to starve anymore to lose weight.

In a sense, fewer calories have to be cut back from our dailyintake of food and successful dieting (provided that you eatthe right foods) will become more likely.

As far as Fats are concerned, they're burned from the body whencells oxidize to release energy in the form of exercise. Whenexercise is done slowly to moderately for 20 to 30 minutes,then the majority of energy is TAKEN from the fat stores.

It's important to understand that the loss of fat comes fromfat cells ALL OVER the body, NOT just from one or more specificareas. Therefore, fat reduction of a certain area is notgenerally possible.

Mix up your cardio activities in the gym. Use the treadmill,bike, climber or any other training gear available to you.

The best exercise for the purpose of fat loss is fast walkingeither indoors on the treadmill or outdoors. Walk until you aremildly puffing and hold that rate for the allotted time.

If your cardio activities leave you panting or breathless ~You are going too hard. Your energy will be then coming from yourcarbohydrate reserves and not from your fat stores.

Weight loss is not the big complicated mystery that some peopleor magazines and books will have you believe. It's really verysimple and it can be all done in as little as ten weeks byfollowing easy to follow, non-disruptive principles.

Nutrition For Weight Loss

The way to lose body fat and maintain muscle is to have a foodprogram for life. Quality food and more energy output are thebasics you'll need to go for. Bulk foods that fill you up anddon't fill you out, foods that are low in fat and sugar whicharen't refined should be the ideal.

Small frequent meals should be consumed during the day eachcontaining a little protein to maintain muscle and energylevels. Foods with vital vitamin and mineral supplements shouldalso be taken on a daily basis.How can you determine how many calories you require?A quick and easy method to find out how many calories yourequire per day for weight loss and maintenance is to calculatea calorie value with a multiplier as set out below.

Weight loss = Multiply your bodyweight in pounds with 12calories (12 x lb).

Maintenance = Multiply your bodyweight in pounds with 15calories (15 x lb).

By decreasing the amount of calories you eat per day to theweight loss amount, you should start losing weight. Don't goany lower and check the mirror regularly to judge your progress.

If you don't have an accurate idea of how many calories yourconsuming a day, how will you know whether you’re overeating or not?Another word about diets... They'll send the body intostarvation mode; a survival mechanism from long ago when humansfaced periods of famine. Cutting back on your calories too lowwill cause the body to lower its metabolic rate, which reducesits ability to burn fat.

At the same time, hunger signals increase and we quickly startto crave high-energy foods loaded with fats and sugar. The samefoods we are trying to do without.

Here are some great eating tips for you to consider:

· Reduce both obvious and hidden fats.
· Record food intake to identify problem areas.
· Be aware of times when you over eat.
· Avoid severe food restriction.
· Monitor body fat levels, not weight.
· Aim for moderate fat loss (one pound per week)

Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym". Visit Gary’s website at