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..
shuttle from O'Hare Brocton .. Lockport Chicago limo O’HareLose Weight - Get A Break ---------------------------------------- The American Obesity... Read More
In the early nineties I had the opportunity to work... Read More
Contrary to common belief, your weight is not really the... Read More
The rediscovery of the wealth of the wonder drug Hoodia... Read More
The holidays are now officially over and it's time to... Read More
If you are about to begin a diet, the number... Read More
I am considering Gastric bypass surgery because I am overweight,... Read More
There is no need to worry too much if your... Read More
I am approaching 70 years of age very quickly and... Read More
It's been called the world's oldest medicine, the miracle fat... Read More
According to a recent survey by the National Health Institute,... Read More
More than any other time in history, people are all... Read More
Losing weight on hips and thighs has always been a... Read More
Weight loss is so consistent and rapid after gastric bypass... Read More
Sometimes it's good to just let the feelings flow. Take... Read More
When you have started a diet in the past, how... Read More
We are a large people. 65% of us are overweight,... Read More
Are you wondering why you're not losing weight? If you're... Read More
You could try one of the many sexual enhancement drugs... Read More
Weight Watchers inspired me to change my eating habits, lose... Read More
Using healthy low carb recipes are an important part of... Read More
Get to the ROOT of the matter: If the plants... Read More
When on a diet, snack attacks can hit hard and... Read More
You are the GREATEST, aren't you? You are focusing on... Read More
As many of us know, it's the first few days... Read More
Chicago charter limousine service Hickory Hills ..If you are looking for a way to lose fifteen... Read More
It's easy to lose sight of our goals, "Do I... Read More
- Are your ideas of obesity and fat control based... Read More
Recently, I won a family cruise on the Regis and... Read More
"I'd love to lose weight, but I don't have the... Read More
Why is it so hard to lose weight and keep... Read More
Tip 1) DRINK A GLASS OF WATER AFTER EACH SNACKThis... Read More
Yes, you must be aware of the following 7 points... Read More
This is a continuation of the article entitled, "Making Diets... Read More
I wonder how much it is generally known that the... Read More
When you're taking Phentermine, you should go to the emergency... Read More
A client wrote, "Help me! I thought I was finally... Read More
From the moment of birth your first emotional experiences establish... Read More
Are you feeling down and out? Do you feel even... Read More
Your health is affected not only by how much body... Read More
Today I stopped by my favorite coffee shop in Berkeley,... Read More
It's always great to find a protein supplement with very... Read More
I am so grateful that you're taking steps to take... Read More
You step on the scale and groan at the number... Read More
Whether coming from a close friend, the nightly news or... Read More
An article published in http://www.inch-aweigh.com mentioned, "If you are eating... Read More
Must We Gain Weight Every WinterIt's that time of year... Read More
Ever heard of the expression, "Getting up on the wrong... Read More
Atkins Nutritionals recently announced that they are filing for Chapter... Read More
Good health is all too easily taken for granted until... Read More
Weight Loss |