Weight loss and strength training are directly related because the latter maintains lean body mass while it aids in long-term fat loss. It's important to remember that you want to be losing the bad kind of weight, not muscle mass, and that's why you do want to incorporate strength training into your plan to lose some extra pounds.
When it comes to losing weight, many people think that they would prefer to just diet and not have to commit to some form of exercise. But what usually happens is that they try one diet which works for a while. As soon as they are off the diet, they gain back their weight (often even more than what they started with). So, they try another diet. And the same thing happens. Most people who practice exclusive dieting (with no accompanying fitness program) will regain their lost weight, whereas strength trainers rarely do.
The concept of dieting is to eat fewer calories. Eating fewer calories causes your metabolism to drop. When your metabolism drops, you have a harder time losing weight. Also, when you drastically reduce your calorie intake or don't get enough of everything your body needs, you lose energy and you lose muscle which makes your body appear fatter.
Instead, a good weight loss and strength training program makes you healthier. It reduces the risk of injury, heart disease, strokes, cancer, arthritis and osteoporosis. This type of training ensures that you to burn more calories 24 hours a day, not just during your workouts. Maintaining muscle takes more calories than maintaining fat so if you're consistent in your strength training, you will be burning more calories all the time.
The best way to lose weight is slowly and consistently. A good benchmark is to lose no more than two pounds per week. You can stick to this by reducing how many much fat and sugar you consume and making sure that you get enough whole grain, vegetables and fruits. And of course, you will combine your good eating habits with a solid strength training program.
If you're out of shape, start slow, just 10 to 15 minutes per session for two or three days per week. Eventually, you'll want to build this up to 60 to 90 minutes three days a week. On your off-strength training days, try to get some cardio activity in such as brisk walking, swimming, tennis, or whatever gets your heart rate up. Again, if you are just starting out, add this in gradually. You can wait until you've gotten consistent enough with your strength training and then take a 10 minute brisk walk a couple of times a week. This can be built up as well so that you are exercising between five and seven days a week for anywhere from a half hour to an hour each time.
Remember, the key with weight loss and strength training is consistency.
"How in the world can I experience healthy weight loss by eating slower?" you just asked yourself. Right? If you didn't maybe you should have. In this article I will tell you how this works and tell you how this can benefit you health wise and weight loss wise.
Believe it or not you can lose weight, get healthy and stay that way, by following this fat shedding advice. It is literally one of the best pieces of advice I can give you. And it is something you can start today! Drumroll please! Eat your food more slowly. It can take your brain as much as 20 minutes or more to process that you are full.
Hunger actually happens in your brain, not your stomach. When it is full, your stomach sends a signal to your brain to stop eating. However, it takes time for that signal to get to your brain. Meanwhile, you are continuing to plow food into your body, before that signal reaches your brain.
The Chinese have a saying “eat until you are two thirds full.” This is good advice because even after you stop eating, you will continue to feel more full as the brain processes the food you have eaten. In fact, studies have shown that people routinely eat 100 to 200 more calories than they need each sitting just because they don’t stop when they ought to. So, slowing down your food consumption will actually allow your brain to process the signals that you are getting full.
People who eat slower tend to weigh less in general.
In one study, women were monitored at two meals. In the first meal, they were given a large plate of pasta and told to eat quickly. In the second meal, they were told to chew each bite at least 20 times. In the first meal, they ate an average of 646 calories in 9 minutes. In the second meal, they ate 579 calories in 29 minutes before they felt full.
In addition to losing weight, when you eat food slowly, you will enjoy it more. You can eat a small amount of an indulgent food rather than a big hunk of cake. But, you will experience a higher level of satisfaction with the smaller amount.
You will also be better able to digest your food. Digestion starts in the mouth. The more work you do there, the less work you will have to do in the stomach. Paying attention to your eating can also reduce the amount of stress in your life. Meal time will become a time of relaxation and rejuvenation rather than one more harried activity in the day.
You will also be able to really enjoy the company of the people with whom you eat. Our fast lives lead to fast food. Fast food makes you fat. Instead, slow down, prepare your own food, and eat it leisurely.
This website uses cookies that are necessary to its functioning and required to achieve the purposes illustrated in the privacy policy. By accepting this OR scrolling this page OR continuing to browse, you agree to our Privacy Policy