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:

PsychCentral.com

Weight loss surgery patients may gain brain power
fox4kc.com
LENEXA, Kan. — People who have weight loss surgery may gain some brain power. A small but intriguing study suggests their weight loss may improve some brain functions and even lower the risk of Alzheimer's Disease. Connie Brubeck had surgery a year ...
Weight Loss Surgery for Obesity May Reduce Risk of Alzheimer'sPsychCentral.com
Bariatric Surgery Boosts Brain PowerPharmiWeb.com (press release)

all 6 news articles »


Getting past a weight-loss plateau
Imperial Valley News
Before you get too discouraged, you should know that it's normal for weight loss to slow and even stall. By understanding what causes a weight-loss plateau, you can decide how to respond and avoid backsliding on your healthy-eating and exercise habits.

and more »


SSHE announces supervised weight loss and wellness program
MyWebTimes.com
The program is led by registered dietitian and certified diabetes educator, Rene Ficek, who will teach and support the group through a 10-week weight loss program. Each week, a new topic will be covered, including subjects such as myths and facts ...



How A Breakup Led To A 136-Pound Weight Loss For Lisa Jarrett
Huffington Post
How I Gained It: I grew up in a single-income, blue collar family outside of Chicago. My parents, while at normal weights in their youth, were both obese, and I picked up on many of their bad behaviors. Growing up, dinners consisted of lots of greasy ...

and more »


Is Betting on Weight Loss a Good Idea?
U.S. News & World Report
Turning weight loss into a community effort not only adds accountability, but also a support network, which is crucial, Ayoob says. This community aspect has proved to be the most popular parts of the site, Rosen says, more so than the payout at the ...



Options for weight loss your primary care doctor might not know about
EurekAlert (press release)
David Levine, MD, MA, a third year resident in the Department of Internal Medicine at NYU Langone, and colleagues found that compared to usual care, technology-assisted interventions specifically in the primary care setting help patients achieve weight ...

and more »


Comicbook.com (blog)

Director Kevin Smith Shares His Weight Loss Secrets
Comicbook.com (blog)
Filmmaker Kevin Smith doesn't look so heavy for a guy with a podcast called Fatman on Batman and a comedy special titled Too Fat For 40. The director has struggled with his weight throughout his career, often gaining and losing dramatic amounts between ...

and more »


Chelsea Houska's Weight Loss Is Starting to Get Really Scary
The Stir
I know exercise can be kind of addicting and all, but Chelsea Houska's workout routine has truly reached a point of being WAY too intense. We already knew she was doing CrossFit several times a week in addition to using all sorts of protein powders and ...



The 5 Weight Loss Tips That Work for My Clients—Every Time
Parade
Nutrition-wise, there are five principles that I stress to my clients. They are basic, no-nonsense weight loss tips. And when my clients follow them, they become the envy of their friends! If you are able to focus on these five things, I promise that ...



Weight loss differs for men, women
The News Journal
But the information that researchers are unearthing about the differences in the way that men and women lose weight inspires hope that the next generation of weight-loss advice will be more tailored and effective than the generic tips that have gotten ...
Weight loss differs between the sexesTribune-Review

all 13 news articles »

Google News


Advertisement



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

Copyright © 2006 Luminati Inc. All rights reserved.