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'!

copyright 2004 by Greg Landry, M.S.

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

cleaning service near Bannockburn ..
In The News:

Phishing scammers use rnicrosoft.com domain to impersonate Microsoft by replacing "m" with "rn" in typosquatting attacks that steal login credentials.
OpenAI announces new teen safety rules for ChatGPT users under 18, blocking romantic roleplay and requiring extra caution on body image topics.
A 2025 data breach at fintech company 700Credit exposes personal information of more than 5.8 million people through compromised third-party integration partner.
Retailers lose $76.5 billion annually to return fraud as nearly 10% of U.S. retail returns involve fraudulent activity, with $850 billion in returns expected in 2025.
ShinyHunters claims responsibility for stealing 94GB of Pornhub user data affecting over 200 million records and demands Bitcoin ransom.
ChatGPT 2025 now connects to Apple Music, Canva, Expedia, TripAdvisor and OpenTable through built-in apps that help users create playlists, design graphics and more.
Apple releases emergency patches for two zero-day vulnerabilities actively exploited in attacks. iPhone and iPad users urged to update immediately.
DoorDash launches Zesty, an AI-powered social app that recommends restaurants through conversational search, now testing in San Francisco and New York.
Cybersecurity firm Infoblox reveals that over 90 percent of parked domains now redirect visitors to scams and malware, making simple typos extremely dangerous.
The Fox News AI Newsletter covers the latest artificial intelligence technology advancements, including the challenges and opportunities AI presents now and for the future.
GPT-5.2 is now live for all ChatGPT users with improved coding, writing and image interpretation, with Kurt Knutsson offering his review.
New iPhone replacement scam uses pressure tactics and fake carrier calls to steal devices from buyers. Criminals claim shipping errors and demand urgent returns.
Amazon Ring's new facial recognition feature sparks privacy controversy as Electronic Frontier Foundation critics argue the AI upgrade expands surveillance risks.
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.

Rejuvenation and the Protein Revolution

Rejuvenation and the Protein Revolution in Your Kitchen?2003 Marilyn DiamondIf... Read More

Weightless Workout - Strength Training Without Equipment

Resistance training, also known as strength training, does not require... Read More

Lipo Boom Reality

Are you feeling down and out? Do you feel even... Read More

Weight Loss Programs:The 7 Critical Points You Must Check Before You Choose

Yes, you must be aware of the following 7 points... Read More

7 Excuses For Not Starting Up Your Weight Loss Diet

Changing habits is one of the most difficult challanges we... Read More

Exercise Resistant Fat Removed with Liposuction

Liposuction works best with people who are a normal weight... Read More

Learn the Secrets the Weight Loss Industry Doesnt Want You To Know About Weight Loss Diets

All weight loss diets make you FatThat's right, because on... Read More

Why Did Your Diet Fail You? Or Did You Fail Your Diet?

Are you someone who has, in the past, been on... Read More

Little Known Facts About Changes In Our Diet

To say that Americans are obsessed with dieting is an... Read More

Healing Food Addiction

Hannah was distressed that, with all the inner work she... Read More

Get Started Exercising Now, But Take It Easy!

So you're overweight, "fat"--to be honest--and you want to start... Read More

Americas Secret Addiction

America is a nation of self-disclosers, amiably acceptant of our... Read More

Dieting: A Few Dieting Pitfalls To Avoid

When we gain more weight than is good for us,... Read More

Go for Scientific Weight Loss

Considering the US Center for Disease Control's advice is a... Read More

Why is it so EASY to GAIN WEIGHT during the HOLIDAYS?

I'm sure you have pondered this question, for it is... Read More

Side Effects of The Famous Ephedra Product

Ephedra has been used in Chinese medicine for thousands of... Read More

Weight Loss Program - Weight Loss? Why Bother With a Diet Plan? Does Weight Loss Matter?

We all know that weight loss is important. We know... Read More

The Band Fill--Adjusting Your LapBand

A fill is nothing to be worried about. The actual... Read More

Do Low Carbohydrate Diets Lead to Weight Loss Success?

So your neighbor, office mate, best friend, whoever just lost... Read More

Setting Morning Intentions For Success

Ever heard of the expression, "Getting up on the wrong... Read More

Spring Forage

Thankfully, winter does not last forever! In the spring there... Read More

The College Student?s Guide for EASY WEIGHT LOSS!

Weight loss is a hot topic among college students today,... Read More

Gene?s Diet Plan

Hot dang! If a few hundred other folks can peddle... Read More

How to Gain More Pleasure While Losing Weight

It's easy to lose sight of our goals, "Do I... Read More

Close Kept Secrets to Weight Loss Lesson #6

I am so proud of you and your accomplishments. You're... Read More

pet-friendly home cleaners Mundelein ..