Home
>
Weight Loss
>
Faster Fat Loss Thats Healthy

Faster Fat Loss Thats Healthy

I received a telephone call from a lady

last week. Her first word was "heeeelp"!

She was on a weight loss program and

only losing about one half pound per week.

She wanted to speed things up but didn't

want to do anything that was unhealthy.

Here's what I told her:

If you're interested in losing fat, you're

objective is to create a daily caloric

deficit. For example, If you're consuming

1700 calories per day, and expending 2000

calories per day, your caloric deficit is

300 calories.

So, if you'd like to increase your daily

caloric deficit, you have two options; to

decrease your caloric intake by eating

fewer calories, or increase your caloric

expenditure via more activity / exercise.

However, you cannot decrease your daily

caloric intake much lower than 1200 to

1500 or so without potentially creating

health and metabolism problems. So, the

remaining factor in the deficit equation

is caloric expenditure through increased

activity / exercise.

The good news is that you can substantially

increase your caloric expenditure. For

example, if you're exercising for 30 minutes

three days per week, over a period of

several weeks you can increase your exercise

to 60 to 90 minutes per day, six to seven

days per week. An example of this would be

60 minutes of aerobic exercise, six to

seven days per week and 30 minutes of weight

training three days per week.

So, in this example, you would increase your

monthly exercise minutes from about 360 to

1800. Plus, in addition to the calories that

you're expending during exercise, you would

also substantially increase the number of

calories you're burning 24 hours-a-day, yes,

you'll even burn more calories while you're

sleeping. You can't beat that, can you?

So, if you want to speed-up your fat loss,

here's your game plan..

1. Tone your muscles with weight training

three days per week. Toned muscles supercharge

your metabolism! This should be done just

after your aerobic exercise session.

2. Do some type of aerobic exercise (walking,

jogging, swimming, stationary cycling,

aerobic dancing, etc.) on a DAILY basis

(preferably in the morning) for 30 to 60

minutes! Note: If you haven't been exercising,

be sure to gradually increase your exercise

time.

3. Do an additional 15 to 30 minutes of

aerobic exercise in the evening, five days

per week. Some people like to do this just

before their dinner meal to decrease their

appetite, but after dinner is fine too.

In the interest of injury prevention and

not getting bored with your exercise, try

to alternate the type of exercise you do.

For example, walking in the morning and

aerobic dance in the evening.

4. Incorporate "intervals" into most of your

aerobic sessions. Intervals are a powerful

tool to help boost your metabolism. they

are explained in detail in my article,

"Intervals for Weight Loss."

5. Develop a more active lifestyle. Look

for the "hard" way to do things - the way

that requires the most energy expenditure.

Put this plan into action and you'll like

the results - you'll look better, feel

better, have less body fat and more muscle

tone! Get movin'!

Author and exercise physiologist, Greg Landry,

offers free weight loss and fitness success stories

and targeted, highly affective weight loss programs

for women, men, type 2 diabetics, and people with

slow metabolisms and hypothyroidism..

http://www.landry.com

same day cleaning service Des Plaines ..

In The News:

New Android banking trojan Sturnus steals credentials, reads encrypted messages and controls devices.

Denmark's 3D-printed student village proves automation builds 36 apartments faster than traditional methods. Skovsporet project shows housing future.

Discover Android's new Sound Notifications feature that alerts you to smoke alarms, doorbells, and baby cries even when wearing headphones.

New SantaStealer malware reportedly threatens holiday shoppers with password theft. This Christmas-themed info-stealer targets browsers and crypto wallets.

The Christmas season brings a surge in Netflix phishing scams targeting shoppers with fake emails. Stacey P received convincing scam but verified account first.

San Francisco Giants invite Jamie Grohsong to throw ceremonial first pitch at Oracle Park after he learned to play baseball with a bionic hand following an injury.

FBI warns cybercriminals are stealing family photos from social media to create fake proof of life images in virtual kidnapping scams targeting victims.

Instagram's new 'Your Algorithm' tool lets you control your Reels feed in real time. The app now gives you power to customize what videos you see.

Major Marquis fintech breach exposes 400,000-plus Americans' data through unpatched SonicWall vulnerability, with Texas hardest hit at 354,000 affected.

Free up iPhone storage fast by clearing large photos and videos from Messages app. Simple steps for iOS users to delete attachments without losing chats.

Scammers are flooding inboxes with fake tracking alerts that mimic real carriers, exploiting the holiday rush to steal logins and personal data.

The Fox News AI Newsletter brings you the latest news on AI technology advancements and the challenges and opportunities AI presents now and for the future.

Texas family reunites with missing 11-year-old cat Grayson after 103 days using Petco Love Lost's AI photo matching technology and community help.

Tired of AI customer service loops? These insider tricks help you escape "frustration AI" and get real human help when you need it most for urgent issues.

Unlock richer audio from your streaming apps with simple tweaks to volume normalization, equalizer settings, and quality preferences for cleaner sound.

Scammers are sending fake Facebook settlement payout emails that mimic legitimate notices from the privacy settlement administrator to deceive users.

Holiday shopping scams surge as fake refund emails target distracted consumers during Black Friday and holiday seasons, costing Americans billions annually.

The AI-powered IRMO M1 exoskeleton features four modes, including turbo, eco, training and rest for hiking, running, cycling and sports with eight-hour battery life.

OpenAI announced upgrades for its ChatGPT Images platform on Tuesday, saying the program can now make more precise edits and produce images more quickly.

Chrome for Android now turns web articles into AI-powered podcast conversations. Get hands-free browsing with Google Gemini's natural audio summaries.

LastPass faces $1.6 million fine from U.K. regulators after 2022 data breach exposed 1.6 million users. Password manager failed proper security controls.

Petco disclosed a data breach exposing customer Social Security numbers, financial account details, and driver's license information due to a software error.

Baseball teams can now analyze complete swing mechanics in normal training environments using Theia's markerless AI system that processes standard high-speed footage.

Smart home hacking fears overblown? Expert reveals real cybersecurity risks and simple protection tips to keep your connected devices safe from hackers.

MIT develops needle-free glucose monitor using light technology. Revolutionary device could replace painful finger pricks for diabetes management.