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

Fat Loss Exercise Strategies


How many calories you consume has a big impact on fat loss or gain. If you eat more calories than your body is able to burn will result in weight gain. The best thing about exercise is that the more you do the less you have to worry about calories and you are able to stimulate fat loss.

By burning 500 calories a day you can lose 1 pound of body fat in one week. By combining exercise with a reduction in calories you are able to make it easier to attain a calorie deficit. By riding a stationary bike for a half hour and reducing 200 calories from your daily caloric intake you can create the 500 calorie deficit without having to starve yourself or exercise yourself to exhaustion. 200 calories a day can be as small as a plain baked potato, one slice of pizza, or 1 cup or cooked spaghetti.

Another advantage of exercise is that after you exercise your resting metabolic rate (RMR) is elevated for several hours. Weight training has a longer effect on your RMR than aerobic exercise. Recent studies have shown that the raise in the resting metabolic rate from weight training can last up to 36 hours depending on the intensity of the weight training session.

Exercise helps preserve muscle tissue, which when trying to lose weight is a dieters advantage. Lean body mass (muscle) burns more calories per day than fat tissue. This is why building muscle mass is important when trying to lose weight. The more muscle that you build the more calories you will burn resulting in greater fat loss.

Calories burned during weight training plus a raised resting metabolic rate and increasing lean muscle mass resulting in a higher metabolism can help you shed pounds faster than just dieting and doing aerobic exercise alone.

Losing weight does not necessarily mean that you have to cut calories. Strength training at high levels of intensity and eating quality nutritious low fat foods will take care of the extra fat you are carrying on your body. Research has shown that people who begin a weight training program need 15 percent more calories to just maintain their current body weight.

By adding aerobic exercise to your workout routine can also help in expending extra calories. Or just increasing the intensity of your weight training, that is lifting heavier weights or shortening rest periods, will burn more calories.

It is important to combine exercise and a healthy diet so that boredom or the feeling of being deprived does not ruin your weight loss goals. Also to remember not to eat the same exact things day after day and do the same exercises all the time. After 12 weeks the body learns to adjust to things, and with exercise this means that the body gets more efficient at not using so much energy to be able to do the activity. Change your exercise routine every 2 months so as to keep your body guessing and burning fat. A change in routine can be as much as doing the exercises in different orders, changing intensity, adding new exercises, or just doing a whole new routine.

Follow these tips and within 12 weeks of doing weight training and eating a healthy low fat diet you should start to see changes in your body.

Josie Anderson is a personal trainer and is the owner of http://www.weight-loss-program-101.com providing weight loss resources to help with many weight loss goals and newsletter to keep you up to date on the latest in the health and fitness industry.


MORE RESOURCES:

Medical Daily

Dementia Meds May Lead to Harmful Weight Loss: Study
U.S. News & World Report
MONDAY, Aug. 3, 2015 (HealthDay News) -- A class of drugs widely used to treat dementia -- called cholinesterase inhibitors -- could cause harmful weight loss in some patients, a new study suggests. These medications include Aricept (donepezil), ...
Common medications for dementia could cause harmful weight loss: UCSF ...EurekAlert (press release)
Common Dementia And Alzheimer's Medications May Cause Unintentional Weight ...Medical Daily

all 16 news articles »


Huffington Post

Eminem Discusses 81-Pound Weight Loss After Overdose
Huffington Post
Eminem Discusses 81-Pound Weight Loss After Overdose. "I was close to 230 pounds. I'm not sure how I got so big, but I have ideas." Headshot of Cavan Sieczkowski. Cavan Sieczkowski Senior Editor, Content Strategy, The Huffington Post.
Eminem Weight Loss: 'Phenomenal' Rapper Reveals How He Slimmed Down After ...International Business Times
Eminem's Weight Loss: Rapper Lost 81 Pounds By 'Replacing Addiction with Exercise'Headlines & Global News
Eminem Opens Up About Drastic Weight Loss, Raging Drug AddictionPopdust
POPSUGAR -UPI.com -Vibe
all 82 news articles »


New Potential Exercise Mimic Pill for Weight Loss Discovered
eMaxHealth
We've heard that there is no such thing as a magic pill for weight loss; however, scientists may have come up with a potential exercise mimic pill for weight loss that tricks the body into increasing its metabolism. Researchers from the University of ...

and more »


Weight-loss drugs come with many caveats
Hanford Sentinel
What's more, weight-loss drugs are only moderately effective. On average, they help people lose about 5 percent of their body weight over a period of six to 12 months. But the response varies widely. Some people may lose a lot of weight on a particular ...
Dr. K: Weight-loss drugs come with many caveatsTulsa World

all 6 news articles »


In Touch Weekly

Khloé Kardashian Reveals Secret Behind 35-Pound Weight Loss
In Touch Weekly
35-Pound Weight Loss. Aug 3, 2015 11:02AM | by Amber Belus. Getty Images. Looking good, Khloé Kardashian! The 31-year-old has EVERYONE talking over her now enviable figure — and she just revealed she's lost a total of 35 pounds! Khloe Kardashian ...



Your Houston News

Texas Last Diet promotes 'Ideal Protein' for successful weight loss
Your Houston News
Just like lost items are always found in the last place you look, successful weight loss is maintained with the last diet you try. The aptly named Texas Last Diet, a business owned and operated by Vikki LeBeau in The Woodlands, aims to be the final ...

and more »


The Inquisitr

Last Minute Weight Loss Tips For Summer: Best Food Combinations And Ending ...
The Inquisitr
Another factor that contributes to weight loss sabotage is grazing. Grazing is when you eat a bit here and there. This normally occurs when cooking or when you haven't planned any nutritional snacks. Those bites can quickly add up, and so the best ...



The News-Press

FGCU student's journey transcends weight loss
The News-Press
“It's gratitude that begets fulfillment, not consumption.” Those words were part of Caitlyn Mannherz's speech while being honored by County College of Morris (N.J.). As she looks at how her world has been transformed, Mannherz basks in appreciation.



Inside Your Health: Effectiveness of Implantable Weight Loss Device
KSTP.com
Approximately 72 million people are obese in the United States and 200,000 people have bariatric surgery—or weight loss surgery—each year, according to The American Society for Metabolic and Bariatric Surgery. Last week, the Food and Drug ...



Brent St. Germain: Seeing is believing, when it comes to weight loss
Massillon Independent
The same could be said about weight loss because seeing is believing. To say that I lost 107.2 pounds is one thing. To see what 107.2 pounds looks like is another thing. Last weekend, I had a chance to see what that amount weight looks like while ...

and more »

Google News


Advertisement



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

Copyright 2006 Luminati Inc. All rights reserved.