Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

The Three Simple Steps to Fat Loss


More than 70% of US adults are overweight and that figure is rapidly increasing.

But by following three simple steps in your everyday life you do not have to become one of the above statistics. They are easy to follow without time constraints and don't require a complete lifestyle change. These three steps are:

1. Strength Training - Nowadays you do not have to live in a gym to put on functional muscle. Short High Intensity sessions performed once a week is all that is required to elevate the metabolism for total fat burning.

2. A Small Decrease in Daily Calories - Diets don't work (everybody knows this by now) but by decreasing your daily calories by a small amount, the weight loss is body fat alone and not lean tissue and water that is associated with crash diets. Remember fat accumulates on the body over a long period of time so it must come off slowly.

3. More Incidental Activity - Instead of driving try walking, walk instead of taking elevators or escalators; take the stairs and so on. Just keep moving through out the day.

Lets have a look at the Three Steps in more detail below:

Strength Training

Between the ages of 20 and 70 the average person loses one quarter of their muscle mass. Running, cycling or other aerobic sports will not prevent this loss. This is very disturbing because the muscles are the engines of the body and every pound of muscle burns 100 calories every day.

By adding just 10 pounds of functional muscle to your body, you will burn off 60 pounds of fat over the next year. Providing you take in the same amount of calories it will keep burning those extra pounds year after year! The amount of fat the bodycan burn is directly related to the lean muscle your body has.

If you don't perform weight training to maintain your muscle tissue, you will lose half a pound of the fat burning tissue per year after the age of 20 years. In simpler terms the more functional muscle you have on your body the more fat you will burn up.

Small Decrease in Daily Calories

For years now, we have been told to use dieting to rid the excess fat from our bodies.

The trouble with this concept is that the low calorie restricted diet would throw the body into starvation mode, with the body holding onto the fat and using precious muscle tissue for energy.

This would then lower the metabolism causing greater muscle loss and when the diet is broken the unwanted fat would not only return but actually increase because to the lowered metabolism.

The way around this is to cut your daily calorie intake by a small amount of calories only. This will stop any starvation mechanisms from clicking in. You can do this by making up a seven day eating plan and writing down every thing you eat for the week, and then work out the calories you have eaten with a calorie counter. Divide this figure by seven and you have your daily calorie value.

Decrease daily calorie value by a couple of hundred calories per day and no more. This will generate slow weight loss and the majority will be fat loss only. The daily calories should be consumed during the day with small frequent meals.

The calories should come from a balanced diet (no fad diets please) with the required amount of micronutrients, vitamins and minerals. As well as containing the required amounts of fibre, fat, protein and carbohydrates.

More Incidental Activity

Fat is burned from the body when cells oxidize to release energy in the form of exercise. When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores.

The key to effective aerobic training that burns off maximum fat is long-term consistency not intensity. It doesn't matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories.

The best exercise by far for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. Other aerobic activities are the treadmill, bike, climber or any other training gear found in or out of the Gym.

Start with 100 minutes of controlled incidental activity per week increasing this to 200 minutes a week or more. In all other activities try to move, move, move. Try parking the car further away from your destination so you can walk the extra distance, hide all your remote controls so you have to get up and change the channels manually. These all help burn those extra calories and body fat from your frame.

By incorporating these three simple fat loss steps into your everyday life you will not have to change your lifestyle or be subject to time constraints.

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 http://www.maximumfitness.com/


MORE RESOURCES:

Yahoo Health

In Defense of Fast Weight Loss
Yahoo Health
To keep pounds off for good, you should lose weight slowly over time, right? Not so fast. Adding to a growing body of research on the benefits of quick weight-loss programs, a new study in The Lancet: Diabetes and Endocrinology found that subjects who ...
A Weight Loss Belief Is TestedNew York Times (blog)
Gradual weight loss no better than rapid weight loss for long-term weight controlProHealth
Is 'Slow and Steady' Weight Loss Really the Best Approach?HCPLive
U.S. News & World Report -Calgary Herald -Independent Online
all 10 news articles »


Nurse practitioner opens Royal Oak practice focused on weight loss
The Daily Tribune
Nurse practitioner opens Royal Oak practice focused on weight loss. Samantha Warsh, Registered Dietitian (from left); Marian Kahn, Nurse Practitioner and Margaret Swan, Practice Manager. Submitted photo. Posted: 10/20/14, 10:23 AM EDT |. # Comments ...



My Champlain Valley FOX44 & ABC22

Weight Loss Apps to Help Children Battling Their Weight
My Champlain Valley FOX44 & ABC22
"Weight loss apps are like a modern day food journal you can take them with you everywhere you go so they're really convenient," Registered Dietitian Ann Dunaway said. "Research has shown that by keeping track of your food and what you eat and drink ...



mySanAntonio.com (blog)

There's still time to apply for weight-loss contest
mySanAntonio.com (blog)
Casie McCauley, left, embraces Ashley Trimble, right, who won the $10,000 grand prize at the conclusion of the H-E-B Slim Down Showdown event at the Convention Center in San Antonio on April 12. (Express-News file photo). The application deadline for ...



Everyday Health

Weight Loss and Diabetes
Everyday Health
Why does weight loss help? Remember that type 2 diabetes begins with a condition called insulin resistance, in which the body's cells stop responding to the effects of insulin. When this happens, the sugar in the blood (glucose) is no longer able to ...

and more »


CNN

Slow and steady may not win the weight-loss race Low-carb vs. low-fat for ...
CNN
The study, led by Joseph Proietto of the Weight Control Clinic at Austin Health in Australia, showed that it didn't matter whether participants were placed on a 12-week rapid weight loss program or a 36-week gradual program. After they achieved a ...
Is 'Slow and Steady' the Best Weight Loss Tactic?WebMD
Weight Regain Remains the Same Regardless of Rapid or Slow Weight LossPharmacy Times

all 199 news articles »


The Ann Arbor News

Brian Flemming completes half marathon two years after 390 pound weight-loss ...
The Ann Arbor News
Almost two years to the day that he began taking steps – literally – to change his life, Brian Flemming finished the Detroit Marathon Sunday. When the journey started in October 2012, Flemming weighed more than 600 pounds. “I just had a blast. It was a ...

and more »


Daily Mail

Researchers withdraw study on weight-loss supplement praised by Dr Oz after ...
Daily Mail
Researchers behind a study of green coffee bean extract as a weight-loss supplement, which was praised by Dr Oz, have admitted the data was bogus. The scientists, Joe Vinson and Bryan Burnham, have since withdrawn the research paper that they were ...
Dr. Oz's 'Magic Weight-Loss Cure' Loses Remaining SupportLive Science
What, this is a thing?ScienceBlogs (blog)

all 6 news articles »


KCHA News

FREE weight loss support group
KCHA News
New Hampton, Ia – With the holiday season just around the corner it can be so hard to start or stay on a diet, but Mercy of New Hampton has just what you need to help you stay on course. They are starting a weight loss support group beginning on Nov 5th.



Guardian Liberty Voice

Yacon: The Next Best Tool for Weight Loss?
Guardian Liberty Voice
Yacon is currently the one of the most popular weight loss tools. It is eaten in syrup form and made from the root of a South American plant, which has been a staple in the Andean diet for many years. After the cabbage soup diet and spoonfuls of ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.