To Maintain Great Physique Healthy Eating Must Be Your First Priority.
The aim of an exercise program is to
lose fat without losing muscle and without reducing metabolic rate. The
exercise needs to be customized to fitness level and to specific goal of fat
loss. Together aerobic exercise and resistance training are the ideal
combination of exercise to achieve fat loss and it should be part of your
lifestyle. Aerobic Exercise Aerobic exercise metabolizes calories and raises
the metabolic rate. The heart rate needs to be raised to a comfortable level
for 20 - 30 minutes at least 3 times per week. By exercising aerobically,
calories will be burnt at a rate of 300 + per hour depending on your weight and
fitness level. If you consider that just 1 pound of body fat has approx. 4,100
calories, then you can get a rough idea, of just how long it will take to shed
those extra pounds permanently. Look again at how long it took to put them on,
normally years or a complete lifetime of your own bodily abuse. Personally, I
recommend that you work at a level that you know that you can maintain for a
minimum of 20 to 30 minutes. The debate comes in, when various fitness bodies
suggest training at a high heart rate 75-90 % of max, for short periods or 55-80
% of maximum heart rate for easier longer periods. In short try both methods,
unless you are a complete beginner to fitness, in which case I would recommend
training at a steady pace for as long as comfortably possible. Aerobic exercise
will also raise the metabolic rate for approx. 24 hours after you have finished
training. This helps to burn up extra calories and prevents the metabolic rate
declining. Resistance (or weight) Training Inactive people lose about 10 % of
their muscle mass every 10 years after the age of 25.
However with regular resistance training it is possible to regain this muscle mass. Resistance training should be carried out 2-3 times per week for approx. 30 minutes. Although not generally effective as aerobic training for burning calories, resistance training will still burn about 250-500 calories per hour and will raise metabolic rate. Weight training will not develop your body to resemble a bodybuilder, but it will create the ability to burn more calories in a 24 hour period. Another important point is that muscle will not turn into fat, if you stop training. The muscle tissue will naturally break down and shrink in size. Important point because lean muscle tissue weighs more than body fat, your actual body weight may stay the same, during the early stages of your new lifestyle regime. Don’t be alarmed, the weight will come of, however if it does not, your overall ratio of body fat compared to lean muscle tissue, will certainly be in a healthier ratio.
Try and avoid using the scales for this reason, unless they can monitor your body fat as well, instead measure your body at various points e.g. your hips, chest, stomach and thighs. Using an item of clothing is also a good way to measure yourself, as with a bit of time and dedication, you will find that the clothing fits you properly. You will at a point lose inches and stop losing weight for about a 2-4 week period typically. Healthy Eating Good nutrition is very important for fat loss, and focusing on health and health promoting foods is far more productive than focusing on fat loss and denial of favourite foods. Adopting a whole food diet, avoiding salt, fat, sugar, additives, preservatives, processed and refined foods, needs to become part of a life style change. By increasing natural foods with a high fiber and water content (fruit and vegetables) more food can be eaten to appease the appetite without gaining weight. A whole food diet also has a much higher vitamin and mineral content than a typical diet containing processed and refined foods.
Dieting is such a negative term – I like to think of it as “eating to lose weight.” The following charts compare the caloric value and expenditure values of different foods and activities respectively. It is important to realize just how much work is required to burn off certain foods. For instance, to burn the amount of calories in a chocolate chip cookie, it requires a person to walk vigorously for over 20 minutes. A cookie has a caloric value of 110 calories. A person must walk for a 20 minute time period to burn off that one cookie.
However with regular resistance training it is possible to regain this muscle mass. Resistance training should be carried out 2-3 times per week for approx. 30 minutes. Although not generally effective as aerobic training for burning calories, resistance training will still burn about 250-500 calories per hour and will raise metabolic rate. Weight training will not develop your body to resemble a bodybuilder, but it will create the ability to burn more calories in a 24 hour period. Another important point is that muscle will not turn into fat, if you stop training. The muscle tissue will naturally break down and shrink in size. Important point because lean muscle tissue weighs more than body fat, your actual body weight may stay the same, during the early stages of your new lifestyle regime. Don’t be alarmed, the weight will come of, however if it does not, your overall ratio of body fat compared to lean muscle tissue, will certainly be in a healthier ratio.
Try and avoid using the scales for this reason, unless they can monitor your body fat as well, instead measure your body at various points e.g. your hips, chest, stomach and thighs. Using an item of clothing is also a good way to measure yourself, as with a bit of time and dedication, you will find that the clothing fits you properly. You will at a point lose inches and stop losing weight for about a 2-4 week period typically. Healthy Eating Good nutrition is very important for fat loss, and focusing on health and health promoting foods is far more productive than focusing on fat loss and denial of favourite foods. Adopting a whole food diet, avoiding salt, fat, sugar, additives, preservatives, processed and refined foods, needs to become part of a life style change. By increasing natural foods with a high fiber and water content (fruit and vegetables) more food can be eaten to appease the appetite without gaining weight. A whole food diet also has a much higher vitamin and mineral content than a typical diet containing processed and refined foods.
Dieting is such a negative term – I like to think of it as “eating to lose weight.” The following charts compare the caloric value and expenditure values of different foods and activities respectively. It is important to realize just how much work is required to burn off certain foods. For instance, to burn the amount of calories in a chocolate chip cookie, it requires a person to walk vigorously for over 20 minutes. A cookie has a caloric value of 110 calories. A person must walk for a 20 minute time period to burn off that one cookie.
हिंदी ताज़ा तरीन ख़बरों को जानने के लिए हमारे फेसबुक के ऑफिसियल पेज से जुड़ें | नीचे दिए गए लिंक पर क्लिक करके हमारे पेज को लाइक करें और हमारे वेबसाइट पर फॉलो करें |
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