First I will give you information that will give you the best chance of becoming a more fit and healthy person. I am going to show you exercises that will boost your Resting Metabolic Rate (RMR). Warn you against foods that actually make you fat, and slow your RMR. I will also give you some of the truths about "Fad" diets. These things alone will start you on your way to being a more fit person.
Every time you hear Doctors or trainers talking about weight loss, they always mention diet and exercise. The two go hand in hand. You can't get rid of the fat with out changing your diet and putting in the time of exercise. You can lose weight by doing fad diets and lowering your caloric intake. The problem with this is what happens later on down the road. While you are losing lots of body fat you are also depriving your body of needed nutrients. To make up for this loss of nutrients your body starts to tap into its own nutrient stores, your muscle, causing you to lose muscle mass. Losing muscle mass will cause you to gain back the weight you have lost plus more. The reason is this: muscle is what determines your RMR, the more muscle you have the higher your RMR, lesser amounts of muscle lower your RMR. Your RMR is responsible for about 90% of the calories you burn during the day. That is why diet will only get you so far, for so long.
After you have achieved your goal weight or body fat %, you cannot
revert back to your old lifestyle. In order for weight loss to be
permanent you must continue the lifestyle you have adopted.
Resuming your old eating habits, and stopping the exercise will cause
you to eventually gain weight again. Wellness is a lifelong
lifestyle change that deals with physical health, nutritional health,
and mental health. Each one will benefit the other in some way.
Total wellness will increase your self-image, give you more energy, and
even strengthen your immune system. It all starts with creating
new eating habits, and workout habits to keep your body lean, fit,
and healthy.
TIP OF THE WEEK:
Weight lifting raises your metabolism for longer periods of time (up to 2 days), than any other types of exercise.
Chili peppers and Cinnamon are great spices that actually raise your metabolism.
Set aside one day a week to overeat by 1000 calories (No junk foods, continue to eat healthy). Doing this will keep your body from thinking that is starving. This will help you avoid the body's starvation mode, in which the body stores fat instead of burning it.
When lowering your caloric intake women should never go below 1200 calories per day and men should never drop below 1500 calories per day. A caloric intake lower than that will cause the body to go into starvation mode and will store more fat, instead of burning what is already stored.
Too much Cardio training can burn away muscle as well as
fat. Leading to a lower RMR, and subsequently causing you to store
more fat.
When eating carbohydrates, make sure that there
is at least 15%-20% or more of fiber per serving. This will slow down the digestion
of the carbohydrates and make you feel full for longer periods of time.
Avoid any drinks or foods that contain High Fructose Corn Syrup. This is one of the main additives that have led to the growing problem of obesity in our society. You will be surprised where you find it.
More to come....