Weight Loss Strategies

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

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

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

                    
                                              "A Vicious Cycle"


Eventually, your body would become used to the diet and then you 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 superior method for weight loss.

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

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

The days of strength training three to five days a week 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 gym will melt away more fat than you would have ever thought possible.



Fats, Figures and Cardio Work

We've already found out that by increasing the functional muscle on your body, you increase your resting metabolic rate. Due to the HIGHER metabolic rate you can now eat MORE calories, which means that you won't need to starve anymore to lose weight.

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

As far as Fats are concerned, they're burned from the body when cells oxidize to release energy in the form of exercise. When exercise 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 from fat cells ALL OVER the body, NOT just from one or more specific areas. Therefore, fat reduction of a certain area is not generally possible.

The best exercise for the purpose of fat loss is fast walking either indoors on the treadmill or outdoors. Walk until you are mildly 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 your carbohydrate reserves and not from your fat stores.


Nutrition For Weight Loss

Small frequent meals should be consumed during the day each containing a little protein to maintain muscle and energy levels. Foods with vital vitamin and mineral supplements should also be taken on a daily basis.

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

If you don't have an accurate idea of how many calories your consuming a day, how will you know whether you’re overeating or not?

Another word about diets... They'll send the body into starvation mode; a survival mechanism from long ago when humans faced periods of famine. Cutting back on your calories too low will cause the body to lower its metabolic rate, which reduces
its ability to burn fat.

At the same time, hunger signals increase and we quickly start to crave high-energy foods loaded with fats and sugar. The same foods 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)

9 Tips To Help You Gain Weight

There are a couple of reasons why most people fail in their attempt to gain more muscle mass:

A. Improper diet.

Most people are not eating enough protein and eating too many simple carbs.

They are not stressing their muscles during each workout. You don't have to kill yourself, but you must subject your body to out of the ordinary stress each workout to grow muscle.


B. They lack consistency.

They do not stay focused throughout the entire 12-week period. If they don't see results immediately, they get discouraged and quit. You have got to stick with your plan. No program will work for you if you are not consistent.

To get results, you have to be willing to do whatever it takes, and work as hard as necessary and you have to be consistent. Your body responds to consistency. Sometimes it may get to the point of obsession, but it has to be that way for you to reach your goal.

Here's some basic information and things you should be doing to help you bulk up:

1. To gain weight you must eat more calories than your body burns off, so EAT MORE!!!!!! The most important thing that I cannot over stress is that you need to eat to gain weight. You need to eat like you've never eaten before. (but not junk food like donuts and chips or candy).

Start eating six meals per day (space them out to about once every 3 hours).

2. Increase your protein intake and reduce your simple carbohydrate intake. Without protein your body cannot build new muscle

3. Keep your workouts under one hour. Short and intense!

4. Concentrate on free weight exercises that work the large muscle groups. The best weight training exercises for building mass are the simple ones. For mass, stick with compound free weight exercises like squats, deadlifts, bench presses, barbell rows, pull ups and bar dips.

5. Use heavy weights and low reps, rest 3 minutes between each set.

6. Do only 2-3 exercises per body part.

7. Split your workout. Since you have a very high metabolism like me, you need to train with more intensity, but less frequently.

Day 1: Chest, shoulders and triceps
Day 2: Rest
Day 3: Back, and Bicep
Day 4: Rest
Day 5: Legs and abs
Day 6: Rest
Day 7: Rest

8. Increase you water intake. A good formula for this is to multiply your bodyweight by .66 to get the required number of ounces per day.

9. Use nutritional supplements. If you can't afford too many products, just stick with the basics; like whey protein. If you can't afford whey protein the next best thing is egg whites.