How Busy People Lose Weight

7:06 AM Weight Loss Trainer 0 Comments


Losing weight and maintaining a healthy weight is essential, but may be difficult especially if leading an extremely busy lifestyle. It seems that everyone and everything is pulling from every direction and there just doesn't seem to be enough time for anything, let alone serious weight loss. A busy schedule can still be plan for and include time and effort for weight loss.

Appearance is a key factor to overall success in business, the academic world, the political world and in just about any social situation. Excess weight can affect the way others perceive you and can even affect credibility and influence on others. Self image is also adversely affected by too much weight and that can affect all types of relationships from personal to professional. So, if losing weight and maintaining a trim figure is important in spite of a busy schedule, take a look at the following tips and get started today.

Establish a Plan For Weight Loss Under Stress

Every busy person knows the value of establishing a plan and setting goals to reach an objective. Stop putting this off and decide that today is the day things will begin to change. Resolve to lose weight slowly at a rate around one to two pounds a week, and set short–term goals along the way. Don't concentrate on losing 30 pounds, rather concentrate and focus on losing that first five or 10 pounds. Yes, keep an eye on the ultimate weight loss goal, but celebrate the small victories along the way as well.

Start with small, easily attainable goals and work up from there. It's not the occasional piece of birthday cake or slice of five-cheese pizza that derails attempts at weight loss. It's doing that over and over again for long periods of time. Research shows that unrealistic weight loss goals boost the risk of dropping out of a weight loss program and that unrealistic objectives are just not productive, according to WebMD.com, "Setting Realistic Weight Goals" (accessed Feb 22, 2010). A small goal might be getting through a weekend without eating too much, or getting through a dinner party and not gorging on favorite hors d'oeuvres.

Taking Time to Think About Food

One of the biggest advantages to aiding weight loss is pre-determining the type and amount of foods to be consumed every day. With a busy schedule it's easy to go with what's easiest and just not think about healthy eating and food options. Convenience is the lure of the fast food lifestyle but it comes with a cost – eating nutrient-poor foods with added sodium and fat. Think about what's in the food being put into the body before sitting down to a meal or rushing out to lunch for a quick bite.

A good place to start thinking about the foods eaten every day is to study the nutrition labels of each. These are available upon request at most restaurants or they can easily be acquired online with very little effort. DietFacts.com has a database of 514 fast food restaurants that lists the nutrition facts for every type of food offered. With tools like this so readily available, there's just no excuse for not knowing what is in food being eaten.

If current eating habits have brought on excess weight, then it's time to change eating habits. Rather than a cheeseburger and soda for lunch, try a sub sandwich made with lean meats and lots of veggies along with a bottle of water. Another helpful tip for planned healthy eating on a busy schedule is to pack a sack lunch each day. Pack a 400–calorie sandwich made with lean meat and maybe a side salad, some fruit or raw vegetables are also a good choice. A sack lunch eliminates the possibility of a fast food lunch and it saves money.

Lose Happy Hour and Lose Weight

Cutting back on the intake of alcoholic beverages should be relatively easy and require the least amount of time and effort. Again, like the food intake, think about exactly what is being put into the body with these types of beverages. This could be as simple as just cutting back a little bit. Instead of two or three drinks at happy hour, just have one and nurse it along. Another option is to switch to a lighter version of a particular beverage. If controlling the number of drinks is a problem, volunteer to be the designated driver.

don't think just do it


Cutting back on the number of alcoholic beverages is great, but don't forget about those high sugar sodas and those high calorie flavored coffee concoctions. Some of the so-called "coffee" sold at these coffee houses are more fattening than a cheeseburger. A vanilla bean frappuccino with whipped cream weighs in at a whopping 500 calories, according to NaturalNews.com, "Starbucks Serves up Fattening, High-Calorie Drinks Called Coffee" (accessed Feb 23, 2010).

A busy schedule does not justify drinking a 500 calorie coffee everyday if weight loss is a goal. Busy people can lose weight and still drink coffee, but not that particular coffee. Nutritionally, that sort of flavored coffee drink is more like ice cream. Sodas are no better, with the equivalent of 10 packets of sugar in a 12-ounce can, according to OneCanOfSoda.com, "How Much Sugar is in One Can of Soda" (accessed Feb 22, 2010). Again, it's time to start thinking seriously about what is being put into the body.

Too Busy to Drink Water?

People with a busy schedule should calculate their water intake using this simple formula: drink an eight ounce glass of water for every 25 pounds of body weight. That means if a person weighs 175 pounds, they should drink seven glasses of water per day. Remember to drink water all throughout the day, not all at once.

Drinking more water helps the liver to remove impurities in the body because the kidneys are now getting plenty of water to function properly. Because a lot of fat is metabolized in the liver, and if there is a shortage of water, the liver has to work harder to make up for what the kidneys aren't doing. More water means more the liver is able metabolize fat more easily, and store less fat which leads to weight loss.

As with any radical changes in diet or exercise, always consult a health care professional, nutritionist, or doctor before starting any diet, exercise, or weight loss plan. This article is for informational purposes only. The information provided herein is of a general nature and should not be substituted as advice from a qualified professional.

0 comments:

Green Tea - Is It Worth It?

7:01 AM Weight Loss Trainer 0 Comments

green tea

Healthy. That seems to be the word of the day. Everybody is trending toward a more healthy lifestyle and healthier eating habits. Integrated into the new healthy lifestyle is the desire to lose excess weight. Initially the majority of individuals look toward commercial products to help achieve this goal. However, also with the desire to become healthier, more and more people are turning toward a more holistic approach.

Green Tea to Aid in Weight Loss

Green tea is a noted ingredient in a number of over-the-counter diet pills for a good reason. With scientific testing it has been proven that green tea is beneficial in blocking the absorption of fat and in burning excess calories. The liver synthesizes food into triglycerides which is moved through the bloodstream to the remainder of the body as a necessary energy source.

When the body produces excessive levels of triglycerides, it is then converted to fat, which leads to obesity. Green tea is comprised of high levels of polyphenols and antioxidants. Both these ingredients tend to boost the body's metabolism which in turn gives weight loss a boost by moving fat through the bloodstream for fuel.

Health Benefits of Green Tea

Weight loss is only one of the benefits of drinking green tea. Additional studies have indicated that green tea is heart healthy. The antioxidants act as dilators which improve the blood vessels flexibility which in turn help in the resistance of clogging. Another heart healthy benefit is the lowering of the LDL or "bad" cholesterol. Both situations make for a happy heart.

While most studies have been completed under laboratory settings only, they have been shown to deter cancer cell growth and to kill the cells altogether. One study in Japan did find that high consumption of green tea before and after surgery for Stage I and Stage II breast cancer did produce a lower cancer recurrence.

An additional Chinese study reflected that the higher the green tea consumption the lower the chances of developing a variety of cancers such as; stomach, esophageal, colorectal and prostate cancer.

Additional Green Tea Benefits

The benefits of green tea don't stop t there. This beverage has been shown to contribute to healthier skin, improve mental functions, cultivate better digestion as well as slow the process of aging.

While the verdict is still out regarding the amount of green tea that needs to be taken it is the general consensus that anywhere from two to four cups or more daily is recommended to reap the benefits.

0 comments:

How to End a Weight Loss Plateau

1:56 AM Weight Loss Trainer 0 Comments

weight loss plateau

It's a very common scenario: you're losing weight consistently, then all of a sudden, it stops for days or even weeks. It seems that no matter what you do, the pounds that used to come off regularly stubbornly hang on. It's known as a weight loss plateau, and here are some common reasons that it happens, and how to end it.

When people start to lose weight, there are two things that happen that they often forget about: as they weigh less, they require less food, and exercise burns fewer calories. Here is how to counteract these trends.

Watch Your Diet to End a Weight Loss Plateau

Your diet is very important when trying to lose weight. It's easy for old habits to creep back in. Here's what to watch for and what to change in your diet.
  • Keep an eye on your portion sizes. If you started out measuring food on your diet but stopped after a while, start doing that again every once in a while to make sure your portions haven't gradually gotten larger without you realizing it.
  • Drink more water. Often when people eat, they are actually thirsty. Drinking several glasses of water a day can keep you from eating when you're not truly hungry. And if you're increasing your exercise, you should be drinking more water anyway.
  • Eat food that is high in fiber because it can fill you up more. Foods to try include small portions of fruit, beans and whole grains, and plenty of fresh vegetables.
  • Include low-fat sources of protein. When eaten in small portions, protein can help fill you up without contributing to weight gain. It can also help increase muscles. Choose fish, chicken without the skin, and lean cuts of beef.

More Exercise Can Help You Continue to Lose Weight

Exercise can become a little too routine when you're trying to lose weight, and this can also mean it will become less effective. Here's how to get the most from your workouts.
  • Increase your exercise slightly every week. This is a good idea regardless of weight loss since the body becomes accustomed to workouts. Increasing your weights and increasing both the length and intensity of cardiovascular workouts will improve your fitness.
  • Focus on weight lifting. Increasing your muscle mass as you lose weight will increase the calories you burn while resting, since muscle burns more calories than fat does.
  • Vary your workouts. Since it's easy for the body to become used to any workout you're doing, try a different exercise to "shock" your body. If you walk, add running intervals for bursts of intensity, or try swimming or cycling instead.
  • Exercise with a partner for a little friendly competition, or set a goal such as running or walking 10 K or a half-marathon. Striving for a goal can help you workout harder, and that can keep your weight loss on track, too.
A weight loss plateau can be discouraging and frustrating. But if you know what to change in your diet and exercise routine, it can be easy to start losing weight again and reach your goal.

0 comments:

Healthy Diet Beverages for Weight Loss

7:30 AM Weight Loss Trainer 0 Comments

beverages weight loss

As the general population ages, health and wellness become more critical factors. One top concern in this arena is weight loss, and many companies are rushing to provide beverage alternatives that support weight loss, supply increased energy, are cost-efficient, and that taste good. Weight loss beverages such as Glaceau Vitamin Water, energy drinks, and Starbuck's blended drinks are easily available in retail outlets. But for those dieters who are looking for a beverage with:
  • the availability of tap water
  • the flavor of old fashioned lemonade
  • the energy boost of a Starbuck's double latte (with no caffeine jitters)
  • the convenience of bottled water
  • a price tag less than diet soft drinks
additional work may be needed to locate the drink to help them lose weight. While this beverage may seem impossible, it does exist and is currently available online. The product's ingredient list and marketing materials indicate that in addition to above characteristics, it is a botanically based, natural product with no artificial flavors, coloring or fragrance. This beverage is Arbonne's NRG Go3 Fizz Tabs and it's available online at wholesale pricing, with a 45 day money back guarantee from the company. (Arbonne is a network marketing company that produces and sells health and wellness products based on herbal and botanical principles.)

How Does the Weight Loss Drink Work?

Arbonne's Citrus Surge diet beverage is an effervescent tablet that you add to a glass or bottle of water. After dissolving for approximately five minutes, the weight loss beverage tastes like carbonated lemonade and can be served refrigerated or over ice. The company's promotional information states that the diet soft drink uses a proprietary blend of herbs to accomplish three goals:
  1. Weight Loss
  2. Metabolism Boost
  3. Increased Energy
The herbal blend contains green tea extract, panax ginseng, taurine, and guarana extract, with each herb included for a specific purpose.
  • The green tea extract promotes fat oxidation, has strong antioxidant properties and most importantly, assists in thermogenesis, the process where the body generates energy as heat, by increasing the metabolic rate.
  • The panax ginseng is an herb known to stimulate skin surface circulation, and when incorporated in this diet energy drink, it acts as a tonic to increase your capacity to work, to concentrate, and to counteract fatigue.
  • The guarana extract comes from the berries of the South American guarana shrub, which have properties very similar to caffeine, but with a more subtle, longer lasting release. In Arbonne’s Citrus Surge diet soft drink, the guaurana extract acts to boost energy levels with a long, even release, as opposed to the sharp jolt with accompanying jittery nausea that many soda pops, coffee beverages and canned energy drinks give.

Delivery System

Citrus Surge comes in tubes of ten tablets, making this energy drink and weight loss beverage completely portable. Competing products with similar dieting claims are easily available, such as Rock Star Energy Drink ($2/can), Glaceau Vitamin Water Multi-V Lemonade ($2/bottle), Starbuck's Light Blended Coffee ($3.50/12 oz. tall) or Tazo Green Shaken Ice Tea ($1.70/8 oz. tall). With a cost of about $1 per 8 ounce drink, dieters and health conscious people may opt to take the time to shop online for Citrus Surge, to support their dieting goals.

steroids drug

0 comments:

How to Get a Flat Tummy in Three Days

10:18 AM Weight Loss Trainer 0 Comments

flat tummy

Even skinny people have days when their tummy sticks out over the top of their jeans. It’s a curse, especially for women, who have less muscle mass than men to hold the stomach in, and it is the one thing that can ruin self-esteem when you’ve prepared for a special night out by waxing and fake-tanning and tweezing stray eyebrows. All that effort and the sticky-out tummy ruins the line of your new dress. But flat tummies can be attained.

Ways to a Flatter Stomach

The most effective ways to flatten the stomach include the following:
  • Stop eating bread.
It sounds wrong because bread is a daily part of most people’s lives. But the ingredients in most breads – gluten, sugar and salt – can cause bloating and increase fluid retention, causing digestion to slow down and create gas (which by its nature, expands to fill the available volume of the system), as a by-product of metabolism.
  • Cut down on salty foods.
The body has a sensitive sodium level, which is regulated by lowering salt concentration by body mass. Either the excess sodium is excreted through the kidneys in urine or it is diluted with water to maintain a safe concentration. This water adds mass to your body and creates that "heavy" feeling.
  • Drink more water.
Conversely, water flushes out excess sodium from the body and counter-intuitively, removes water retention caused by imbalanced electrolytes such as salt. A safe amount of water to drink daily is two litres a day for women and 2.5 litres for men, according to the latest recommendations from the European Food Safety Authority. This will vary depending on heat and exercise conditions coupled with food intake. Excess water intake will lower electrolytes beyond a safe level and cause water intoxication. More isn’t always more in the case of water.
  • Eat more fruit and vegetables.
These foods tend to be high in fibre, which helps to increase gut transit times. Some fruits and vegetables such as beans can cause gas production, but are good additions to a healthy diet so should not be continually avoided. The water content in fruits and vegetables will also help with water retention.
  • Lose weight if overweight.
A covering of abdominal fat will not disappear with healthier eating. The only way to do it is to burn fat through diets and exercise. It’s hard but it’s worth it.
  • Cut out fizzy drinks and cut down on alcohol.
The gas in sodas and beer cause symptoms of bloating due to their volume. Drinking flat drinks and wine is a small price to pay for a flat tummy.
  • Exercise will help to strengthen and tone abdominal muscles.
Sit-ups and weight-training will help to strengthen abdominal muscles. These muscles, underworked in most women, help retain a flat tummy even if gas bloating occurs.But if life is too short for the pain of exercise, try all the other tips above for a good chance of feeling comfortable in the new dress or looking good on the beach. Once you go flat you’ll never go back.

0 comments:

How to Get Rid of Belly Fat

7:12 AM Weight Loss Trainer 0 Comments

belly fat burn
Too much belly fat, or any excess weight is not a good thing. Medical science has been preaching the risks and consequences of carrying a whole bunch of extra weight. Losing weight is not one of the easiest things to do, as a matter of fact, weight loss can be one of the most daunting challenges this life has to offer.

Just because something is difficult is no reason to feel overwhelmed and defeated. Just the opposite should be true. Some folks, when faced with a seemingly insurmountable obstacle, are able to get on top of the situation and find a way over, under, around, or through that very obstacle. Losing weight is a seemingly insurmountable obstacle for some folks. but it doesn't need to be so.

Understanding Weight Loss Basics

Losing weight is sort of like a simple math equation. There are many parts to an equation, but the parts must appear in exactly the precise order for that equation to appear correct. Some folks seem to have part of the weight loss equation correct, while other parts are still missing. Successful weight loss is a simple equation that basically calls for burning more calories than consumed.

Calories consumed < Calories burned = Weight loss

That's a simple equation to understand. The next step after understanding this equation is setting some realistic weight loss goals and making a plan to reach those goals. And after that, the next thing is to be surrounded by supporting friends, family, and even doctors if necessary. Finally, make a plan for how to handle situations when the goals seem impossible to reach. All of these make up the parts of a successful equation for weight loss.

Time to Assess the Risks of Being Overweight

According to the National Institutes of Health, proper assessment of being overweight is made up of three main parts. The first is body mass index, or BMI. BMI is simply a means to measure body weight relative to height and waist circumference to measure the amount of abdominal fat, which is related the risk for developing obesity-associated diseases. Use the BMI calculator to estimate total body fat. The ideal BMI falls in the range of 18.5 to 24.9. Anything over 25.0 is considered overweight.

Waist circumference is the second assessment tool in determining if a person is overweight. Using a simple measuring tape to measure the distance around the waistline area of the abdomen. If the measurement is more than 35 inches for women, or 40 inches for men, then there may be a risk of developing heart disease or other obesity-related diseases.

Other Risk Factors Associated with Excess Weight

Once the BMI is determined, there are additional risk factors to be considered like high blood pressure, or hypertension. Those who are overweight need to consider the risks associated with excess weight such as as high levels of the bad LDL cholesterol, low levels of the HDL good cholesterol, high triglycerides, high blood sugar, a family history of heart disease, a sedentary lifestyle, and smoking.

Lowering the Risk of Being Overweight

Getting rid of that fat belly is just the beginning of a total weight loss plan. Those with a BMI of 25 to 25.9 and who have two or more of the aforementioned risk factors, weight loss is critical for future health. Just taking off 10 percent of one's current weight will help lower the risk of developing some of the diseases that come along with being overweight.

It may be time to start thinking seriously about losing that belly fat and make an appointment to speak with a doctor. The doctor can more accurately evaluate the BMI, waist measurement, and other risk factors for heart disease, diabetes, or premature death. Make a decision to start losing weight today. Always remember why this journey was begun and do whatever it takes to remain on course toward a healthier, happier, and thinner future.

As with any radical changes in diet or exercise, it may be beneficial to consult a health care professional, nutritionist, or doctor before starting any diet, exercise, or weight loss plan. This article is for informational purposes only. The information provided herein is of a general nature and should not be substituted as advice from a qualified professional.

0 comments:

Helpful Hints For Weight Loss

3:22 AM Weight Loss Trainer 0 Comments

weight loss hints

There is no magic wand that can be waved to produce a slender and trim body. Diet books and diet pills are a multi- million dollar industry in America. The most important tip to learn when thinking of losing weight is that dieting is dead. There is no way an individual can sustain a healthy body on any type of diet. The old adage “you are what you eat” has a lot of truth in it.

It is important to find a healthy way to eat that provides the limited number of calories needed to lose weight. The first step is to decide what weight should be obtained. Using a Weight for Women Chart, women should try to get their weight at the bottom range of the height. For example if a woman is 5’7 and the chart gives 121-160 as healthy weight then 121 should be the goal weight. Of course body style, and bone structure should be considered.

Most women who have lost a lot of weight will share the importance of drinking lots of water, and it is a great tip but it is only half the story. To get the maximum benefit the water should be iced.

Drinking ice water forces the system to rev up the metabolism to keep the body’s temperature from dropping. Twelve ounces of ice water every day will burn an additional 200 calories. If water starts to become bland add lemon or lime to help make it refreshing.

The Most Important Meal of the Day

Scientist now back up what mothers have been preaching for years, the importance of breakfast as the most important meal of the day. It provides fuel to help the day go better and provides energy. It also helps in weight loss. Studies have shown that women who eat breakfast are slimmer than those who skip this important meal. Starting the day with cereal, skim milk, and fruit provides energy, vitamins, and minerals for fewer than 200 calories.

If music is a requirement at the dinner table, studies have shown that rock, rap, or any type of beat filled music will make the diner eat more. Classical music slows down the eating experience and leaves the diners more satisfied. TV is a big no-no. Eating requires focus and concentration so that the brain can assimilate that the body should be full. By chewing slowly and with concentration it is easier to become full and stated.

Cravings and How to Fight Them

Cravings are the downfall of many dieters. If a need for sugar arises a dieter will do best to look for fruits. Grapes, strawberries, and even bananas will ease up a craving for sweets, when the craving last despite an intake of fruit, jelly beans are a good alternative to candy bars. Usually only six calories each and with zero fat, they help ease the pain of candy withdrawal. Lollipops are also beneficial in easing a sweet tooth craving.

Another way to work through cravings is by brushing the teeth. This is two-fold because brushing the teeth results in a clean mouth and a distinct fresh taste and it also can remove the awful taste that often accompanies a restricted calorie intake.

Be aware of hunger and how it feels. There are distinct physical signs associated with the body’s need for fuel. A lightheaded feeling or irritability, a need for any carbohydrate, increased salivation and stomach noises are all signs of true hunger. Sometimes people eat out of habit and/or boredom so it is imperative that a person who is trying to diet be aware of how their body reacts to hunger so the signs will be easily recognized.

Do not eat late at night. Dieters as well as people who want a healthy lifestyle should not eat at least two hours before bedtime. It is difficult for the body to digest late night snacks when the metabolism has slowed. While there may be occasions where this is not possible it should be done if possible.

Scientists have also discovered that chili, peppers, salsa, mustard, and ginger can actually raise the metabolic rate. By eating some or all of these spices, calories can burn up to 45 percent faster. This is because the foods create a thermogenic burn, which means they help the body to produce “heat” thus burning off calories.

Inspired Weight Loss

Inspirational notes, mirrors on the refrigerator and hanging up a picture of a body that is admired are all ways to “psych” start a weight loss program. Because individuals need food to survive it is important to find a healthy way to restrict calories so that the program can be adhered to. After reaching the desired weight loss, the individual can then add more calories. Portion control is very important when trying to lose weight. It is helpful to prepare meals ahead of time so that they are ready when time to eat rolls around.

All women are truly beautiful and the sad fact is that many women do not realize the potential they have. To fully appreciate the glory and uniqueness each individual has is the first step to being successful in any type of weight loss program. Changing a few daily habits and increasing the amount of activity each person expends will make weight loss a simple experience.

0 comments:

Healthy Weight BMI - How to Determine

1:51 AM Weight Loss Trainer 0 Comments

body mass index
It is important not to fall victim to what the media says is an acceptable weight. Models and movie stars are thinner than they were 25 years ago, impressing upon society that thinner is better. However, movie stars and models are not necessarily the culprit for the rising eating disorders amongst today’s youth; environmental stressors such as student or work life can cause a decrease in appetite. In any case, obesity has risen as well. It would seem the happy, healthy medium is diminishing.

But keeping tabs on your weight is the first line of defense in fighting off disease. While genetics play a role a person's natural body composition, it is still important to stay within the limits of a healthy weight in relationship to your height and age. The following helps to determine a healthy weight.

Calculate your BMI

Your Body Mass Index (BMI) is a formula used by health and fitness professionals to determine whether a person is underweight, at a healthy weight, overweight or obese. The Center for Disease Control and Prevention lists the following ranges for BMI:
  • Less than 18.5 is underweight
  • 18.5 to 24.9 is at a healthy weight
  • 25 to 29.9 is overweight
  • 30 and higher is obese
To calculate BMI multiply your weight (in pounds) by 703 and divide that number by your height (in inches) squared. You can also find BMI calculators online.

After you have calculated your number, refer to the above chart to see where you fall. Remember that BMI is a guide to determine weight and can give you an idea of whether or not you weigh more or less than you should.

If your BMI is over 25, it is a good indication that you need to start an exercise regimen and revamp your diet with healthier options. If it is less than 18.5, your body may be malnourished. Either case, consult a dietitian for proper nutrition consultation.

Measure Your Waist

Knowing your waist circumference is important for two reasons:
  • It determines whether you are overweight
  • It determines whether you are at risk for disease
To measure your waist circumference, place a measuring tape around your belly button firmly, but not tightly; you want to get an honest measurement. Men with a waist of over 40 inches and women with a waist of over 35 inches are at risk for disease such as high blood pressure and type 2 diabetes.

If you are at risk for disease, see your physician and discuss with him or her how to turn your circumstances around with a proper fitness and nutrition program as soon as possible. Your life depends on it.

0 comments:

Resistance Training for Weight Loss

2:23 AM Weight Loss Trainer 0 Comments

resistance training
Resistance training is by no means only for professional bodybuilders or weightlifters looking to gain weight, though this is a common exercise misconception that has persisted for some time. Instead it has been proven a safe and effective method for achieving a desirable body composition, as well as promoting an individual's overall health and wellness for men and women of any age. Resistance training has been linked to numerous positive effects including benefits in strength, posture, and flexibility.

In addition, it boosts the immune system and improves cardiovascular health. It is frequently overlooked by those seeking to lose weight or reduce body fat, but in actuality, resistance training is far more effective at achieving these goals than it is given credit for, and is even superior to basic aerobic exercise methods.

Resistance Training Explained

The basic structure of resistance training typically consists of a series of repetitions between six and 12, followed by a short period of rest. This operates on very different principles than those of aerobic activity which utilizes a consistent state of an elevated heart rate . The traditional method is to use free weights, or dumbbells, but most modern gyms contain a variety of alternatives. The preset machines are an easier and quicker method of teaching one the basic movement that should be followed and as such is an effective introduction to weight training which can avoid injuries. Another option is to use cables. These can range from simple elastic bands, that can be wrapped around a pole or stepped on while performing the motions, to a complex setup of pulleys and cables that many modern gyms offer.

The advantage of cables is the superior range of flexibility they offer over machines, and as such they are ideal for complex whole-body movements and warm-ups. Free weights, on the other hand, offer the least restricted range of motion and the most comprehensive expanse of resistance, but at the same time they can lead to a higher potential for injury if performed incorrectly, so a good tip is to start light and slowly increase weights as the motions become easier. Although an ideal advanced regimen would incorporate all three methods, any option is an effective way to burn fat and improve wellness while avoiding the potential joint injuries associated with long bouts of running or biking.

A Problem with Many Current Weight Loss Programs

The fact that so many individuals insist on the use of low intensity aerobic exercise to achieve their goals represents a flaw in the information available to them, a flaw that must be amended in order to achieve the results one desires. One reason why such cardio is so widely advocated is the ease with which it can be performed. It is often true of human nature that one is more likely to succeed at a task that requires minimal effort when compared to one that is difficult. For this reason, low intensity aerobics are advanced as a way to begin exercising, an initiation of sorts. The dilemma is that few people are aware of the moment when it is no longer effective and continue to exercise the same way with few results. This often leads to a lack of motivation to persist and thus constitutes a failure in the exercise regimen.

Ideally, one must continually increase the difficulty of their activity in order to keep progressing. This is due to the body's ability to adapt to the pressures placed on it and respond accordingly. Thus, as time progresses, one's physical activity must increase just to continue to elicit the same response it once did. Eventually the time one must spend engaged in such activity becomes almost counterproductive and as few calories will be burnt by the activity in question as by doing nothing. This is especially true when considering the stress that is placed on the joints in contact, potentially leading to pain in the knees and back.

There is an easier solution; the calories burned - and thus the success of an exercise session - are based on the total energy expenditure. This is calculated, not just by the duration of the session but the intensity as well. It is for precisely this reason that the results of resistance training far outweigh those of conventional steady-state aerobic exercise.

0 comments: