The most common goal people have when beginning a fitness program is weight loss. But there's no magic elixir or, sorry, diet that'll achieve this goal overnight. The bottom line is that a healthy lifestyle is the key; do this and the goals, including weight loss, will come. Here are some tips on changes to be made for a healthier lifestyle:
1) Improve your diet, but don't "diet". Lean proteins, lots of fruits and vegetables, whole grains. Minimize starches (e.g. white rice), no or very little processed foods (e.g. pasta!) and especially avoid products with added sugars (more on this in a future post). Bottom line - eat real food!
2) Get your 8 glasses of water per day. There are many important reasons for drinking adequate amounts of water. One of the more simple reason is that drinking water with a meal makes you feel full sooner and therefore you'll be satisfied eating less.
3) Eat smaller more frequent meals - eating often helps keep your energy levels up.
4) The "C" word - cardio! Yes, getting your heart rate up a few times a week for at least 30 minutes will improve heart health and, yes, burn fat. The first 20 or so minutes the primary energy substrate during a cardio workout is carbs, after which fat becomes the primary energy contributor. But remember, you must adequately carb up (good carbs please!) - fat burns in the flame of carbs - if you don't have the energy from carbs you won't last till the point that your burning fat as the primary energy substrate. And don't be afraid to interval train - if you're out for a run and you need to walk for a minute before running some more then do it - studies show that interval training is often more effective as more work is accomplished in the end!
5) Build lean mass with resistance training! Increasing your good weight (lean mass) helps lose bad weight (flab). Whole body resistance training - primarily the major muscle groups -will get you to your goals faster and more permanently than cardio alone. Additionally, you'll get stronger too!
Now, get to it - you won't regret it!
Notes from
http://firmingyou.com/blog/article-5-fat-burning-strategies/ http://www.caloriesperhour.com/tutorial_water.php
1) Improve your diet, but don't "diet". Lean proteins, lots of fruits and vegetables, whole grains. Minimize starches (e.g. white rice), no or very little processed foods (e.g. pasta!) and especially avoid products with added sugars (more on this in a future post). Bottom line - eat real food!
2) Get your 8 glasses of water per day. There are many important reasons for drinking adequate amounts of water. One of the more simple reason is that drinking water with a meal makes you feel full sooner and therefore you'll be satisfied eating less.
3) Eat smaller more frequent meals - eating often helps keep your energy levels up.
4) The "C" word - cardio! Yes, getting your heart rate up a few times a week for at least 30 minutes will improve heart health and, yes, burn fat. The first 20 or so minutes the primary energy substrate during a cardio workout is carbs, after which fat becomes the primary energy contributor. But remember, you must adequately carb up (good carbs please!) - fat burns in the flame of carbs - if you don't have the energy from carbs you won't last till the point that your burning fat as the primary energy substrate. And don't be afraid to interval train - if you're out for a run and you need to walk for a minute before running some more then do it - studies show that interval training is often more effective as more work is accomplished in the end!
5) Build lean mass with resistance training! Increasing your good weight (lean mass) helps lose bad weight (flab). Whole body resistance training - primarily the major muscle groups -will get you to your goals faster and more permanently than cardio alone. Additionally, you'll get stronger too!
Now, get to it - you won't regret it!
Notes from
http://firmingyou.com/blog/article-5-fat-burning-strategies/ http://www.caloriesperhour.com/tutorial_water.php
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