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 losing weight the easy way

Weightloss - Quick Ways To Lose Weight

Losing weight is a major goal for a lot of people, but most people either “don’t” have the time to exercise or have the self-motivation needed to go on a diet and lose the weight that they want. So when you factor in the fact that it’s a combination of the two things that results in the most weight loss, it’s “hard” for a lot of people to meet there weight loss goals.

Truthfully speaking, if your just trying to lose weight. With a quick change in diet and 15-30 minutes of exercise a day you can peasily meet your weight goals. If your trying to gain weight(muscle mass) healthily, it can be a little bit more difficult. But let’s just focus on losing weight for right now.

Surprise! Not exercising and a unhealthy diet are the main reasons why your out of shape. If you add exercise to your life and cutback on your calorie intake(junk food, fast food) and start eating a well balanced meal every day. You will start to lose weight at a rapid rate.

As soon as you change your diet, all you need to do is add a little bit of exercise to your daily life to start burning fat away. You don’t have to get a membership to a gym and start a hardcore workout program to lose weight. Light exercise will help you lose weight if you cutback on your calorie intake.

15-30 minutes of aerobics(men included) or jogging a day is all you need to do if your not very active normally. And if you want even quicker results, you can implement strength training into your routine and target areas of need.

7 Steps to Fat Loss Heaven

There are many self-proclaimed online experts nowadays. So who do you turn to for the best in fat loss advice? Here’s a simple checklist you can use to know who to listen to. Plus if you follow the 7 steps, you may just get the fat loss results you long for.

OK so you need to shift some weight FAST. Let’s quickly run through the options available to you.

First please don’t even think it! There are no pills, supplements or gimmicky abs equipment of any sort that will help you lose fat faster. Trust me, if there were, everyone would be talking about it!

Step One: "Starve yourself"
Yep go on a crash diet and see how long you can last. Whilst the methods are many, the principles are the same: Deprivation. A key theme in the latest book "Outliers: The Story of Success" by Malcolm Gladwell is that "solutions can actually cause problems instead of fixing them". This is where dieting is for me. It’s high time we moved beyond calorie counting as the No 1 solution for fat loss. Not only will dieting play with your mind, it will also seriously play with your body’s metabolism.

Here is a key distinction. Your focus should NOT be on the "macro-nutrients" (fat, carbs, protein) but on the "micro-nutrients" (the essential vitamins and minerals which enable the body to produce enzymes, hormones and other substances essential for proper growth and development). When you choose the right foods and you eat them at the right times, your hunger mechanisms tend to do a great job of managing your body weight and keeping you lean and healthy. Once you figure out what "the right foods" and "the right times" are, you can throw calorie counting out the window. You’ll have the perfect solution for being in shape. You’ll figure out how to eat just enough to be lean, healthy AND energetic.

Step Two: "Long Slow Steady Cardio"
Of course, it’s not just about food alone. Better still is to add physical activity to the equation, to burn fat by "burning fat".

You know the type that has you walking, swimming and even jogging where you try and stay in your target heart rate for "fat burning". This has you working-out at a slow to moderate pace for typically 30-60 minutes at a time, 3-5 times each week.

But big mistake. Here’s why:

Low intensity exercise actually has little effect on burning body fat. It does not burn sufficient calories and it maybe that your body actually adapts to the same regular stimulus by holding onto stored body fat (not what you want!).

The repetitive aspect is why many people give up so quickly or don’t even bother to start in the first place.

Many beginners to fitness are often overweight and unprepared for exercise; so excessive repetitive cardio can predispose them to muscle and joint injuries.

Step Three: "Strength Training"
Many people eat well and do lots of steady cardio but never see results in terms of fat loss. Here’s another missing ingredient: you burn more fat over 24hr when you "gain muscle" at the same time as you lose body fat. This means adding strength training. For men, this is a no-brainer; stick to 8-12 reps. For women, as I tell all my clients, you won’t put muscle on overnight. If you find that you are (unlikely), simply adjust your programme. Try 12-15 reps.

Step Four: "Combine options 1, 2 + 3"
This is the perhaps the most common approach because it makes the most sense, right? Watch what you eat, throw in some typical cardio sessions, a few outdated body-part style weight training, crunches, side bends etc and you’re on your way to a dream body, right? The trouble is after weeks of minimal results, you quickly become frustrated and wonder where you are going wrong.

Step Five: "Add Interval or "Combo" Training to Option 4"
Here’s the big takeaway. It’s not the calories you expend during exercise itself. Your real fat loss goal is to "boost your metabolism (BMR)" so you can burn more fat the whole day long. Not only will you burn more calories during exercise with interval or combination training, you will also burn more over a 24hr period (if done regularly at a high intensity) as your metabolism fires into top gear.

In practice, this means constantly varying the intensity of your cardio training. Shake it up! I use 4 different levels which basically translate to easy, moderate, threshold, anaerobic. When you add interval training, the overall calorie expenditure of each session is higher. Plus by working at higher levels, you actually improve your aerobic fitness (VO2 max). This means you burn more calories during and after exercise, as well as recovering quicker between sessions.

Another premium tip: Don’t just use machines when doing weights (myogenic = > muscle mass). Bodyweight exercises also stimulate your Central Nervous System (neurogenic = > neural efficiency) leading to faster gains and a more athletic (non-bodybuilding) look. When time (+ motivation) is an issue, interval or combo sessions will give you the biggest return on your efforts. Indeed some studies have suggested you burn more calories during cardio when you do weights immediately before your cardio. Other studies are looking at various combination of weight/interval/cardio routines to establish which are most effective in a given time.

Step Six: "Your toolbox of tricks"
By now I hope you are realizing that the best approach to fat loss is to keep your body guessing (and progressing). I often talk about "your fat loss toolbox". This is very individual but mine consists of eating well, steady-state cardio, balance + co-ordination (rollerblading, tennis, paddle, soccer), interval cardio, strength training and various combination in-between. I never concern myself with any one session or day, but maintain a good balance over a period of a week/month. My workout varies according to how much is going on in my life, my mood, energy level, weather etc In other words, I keep my body in an optimal and constant state of adaptation, maintaining a stable energy balance.

Step Seven: "Holistic - an integrated lifestyle approach"
The ultimate solution is to combine a nutritionally-rich natural diet with a properly designed progressive and varied exercise program that stimulates the optimal hormonal and metabolic responses within your body. And it’s because of WHO you are and the vision of the purpose-driven life you wish to lead; not because it’s on your "to-do list"! It’s one thing to know what to do; it’s another to have the motivation to do it. Health, fitness and the "perfect" body etc should be considered as by-products of successful living - not end goals to be pursued in their own right! Affirm your greatest possible vision of yourself. Raise the bar and ask more of yourself. Guaranteed it will include being in the best possible shape (physical + mental).

So be honest, which option are you following right now? What results are you getting? As the saying go’s "the definition of insanity is doing the same things over and over again - and expecting different results!" Are you insane?! Or are you getting the maximum gain from your exercise programme? I wish you well with all your New Year resolutions!

Get FIT
Home exercise + fat loss solutions for busy professionals

By noel lyons Published: 12/9/2008

Interval Training, the Best Way to Lose Body Fat

Interval Training, the Best Way to Lose Body Fat Posted By Ricardo d Argence on @ 7:42 pm by Ri…   Read more…

Weightloss - Quick Ways To Lose Weight

Losing weight is a major goal for a lot of people, but most people either "don’t" have the time to exercise or have the self-motivation needed to go on a diet and lose the weight that they want. So when you factor in the fact that it’s a combination of the two things that results in the most weight loss, it’s "hard" for a lot of people to meet there weight loss goals.

Truthfully speaking, if your just trying to lose weight. With a quick change in diet and 15-30 minutes of exercise a day you can peasily meet your weight goals. If your trying to gain weight(muscle mass) healthily, it can be a little bit more difficult. But let’s just focus on losing weight for right now.

Surprise! Not exercising and a unhealthy diet are the main reasons why your out of shape. If you add exercise to your life and cutback on your calorie intake(junk food, fast food) and start eating a well balanced meal every day. You will start to lose weight at a rapid rate.

As soon as you change your diet, all you need to do is add a little bit of exercise to your daily life to start burning fat away. You don’t have to get a membership to a gym and start a hardcore workout program to lose weight. Light exercise will help you lose weight if you cutback on your calorie intake.

15-30 minutes of aerobics(men included) or jogging a day is all you need to do if your not very active normally. And if you want even quicker results, you can implement strength training into your routine and target areas of need.

By: Antonio Seegars

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