There is a theory that you can time your cardio workouts to burn more fat. Typically the theory goes that if you do your cardio first thing in the morning on an empty stomach you will be burning more fat. The idea is that after a meal you will most likely be burning some of the sugars from that meal instead of stored fat. From a scientific stand point this doesnt make any sense. Lets review exactly how we store and lose fat.
We store fat when we consume more calories than we burn. Simple, end of story, no arguing this point.
We lose fat when we burn more calories than we consume. Also simple, also end of story, also no arguing this point.
The timing of your workout is completely irrelevant for either of these things to happen. We are only talking about calories in vs calories out. It doesnt matter when those calories go in, or when they go out, it just matter how many go in vs how many go out.
Picture the following example.
Lets say your body needs 2000 calories per day for regular functioning (in other words your basal metabolic rate).
Now lets say you eat 1900 calories today, and do a workout that burns 200 calories. It wont matter if you ate 1 meal, or two meals, or three meals, and did two workouts that burned 100 calories each, or one workout that burned 200 calories. It still adds up to a 300 calorie deficit for the day.
If your metabolism is going to burn 2000 calories today regardless of how much you eat, then eating 1900 calories will force your body to find another 100 calories from stored energy, and likely most from fat.
Burn 200 more calories at a workout, and now you have created a 300 calorie deficit for the day. If you can do this for about 12 days you will have most likely burned off a pound of body fat.
The time of day you do your workout or decide to eat will have no effect on this overall fat loss over time. There is no magic to doing cardio on an empty stomach in the morning or any other time of day for that matter. Your body doesnt store or lose body fat so fast that it will make any real difference when you workout or eat over the course of one day. Consistency over the course of weeks and months will be the key to fat loss. Not the timing of any one single workout.
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There are many simple weight loss strategies which, when used together, will strengthen your resolve and enable you to reach your goals more quickly.
An important strategy is to set achievable goals and reward yourself when you achieve them. This is particularly true if you have a lot of weight to lose, as you can become very discouraged if you think about having to lose 30 or 40 pounds or more.
Learning to feel good about yourself is an important part of weight loss. So, set small, realistic goals along the way to your final goal, which is your ideal weight.
For example, treat yourself to something, but not something food related, for every 5 pounds you lose. This could be a trip to the cinema, buying and giving yourself time to read a good book. It might be a bottle of perfume or aftershave, or a day out with friends or family.
The loss of 5 pounds will make you feel good and the treat will also create good feelings, which will reinforce your resolve. You could plan your treats in advance, which will give you an extra incentive to reach your next goal. This also adds an element of fun to what might otherwise feel like a very difficult undertaking.
It is also important to make sure that your goals are realistic. On average, you might expect to lose one to two pounds per week, although if you are very overweight you are likely to lose more in the earlier stages of your weight loss programme. So be sure that the goals you choose are ones you can reach within the time you set yourself.
Simple weight loss strategies are easy to integrate into your daily routine, enabling you to move quickly towards your goals.
Fast weight loss is possible butdoing it safely is another matter altogether. This article hopes to give you some information about how to increase the rate of your weight loss.
LOWER CALORIE INTAKE
This is what many diets are based and although they do give results initially they tend not to last. The main reason for this is that your by taking in less calories than your body is used to it senses you are starving yourself and so it decides to make it harder for you to lose weight.
It does this in two ways, firstly it slows down the rate at which your metabolism works resulting in you burning foods slower. Secondly it starts to store your fat for reserves and future usage and instead starts to burn your muscle for energy.
You can lose weight using low calorie diets but to do it quickly would require too big a drop in calorie intake and result in the problems I have just mentioned above.
INCREASE EXERCISE LEVELS
You can burn more calories by exercising so a simple logic should tell you that doing a more rigorous program will result in speedier results. This is fine in theory but more than likely isn't a realistic option.
People looking to diet usually aren't the fittest and this is where the problem is. If you aren't used to exercise and you try over doing things then there is a huge risk of serious injury. This obviously isn't going to help in any way with weight loss.
The only fast weight loss method I know that brings results works by fooling the metabolism into working at a higher rate. You can find out more about that diet at the links below but apart from this diet weight loss and fast aren't words that go together successfully and patience will be required.
Weight loss can be a long and often frustrating process. One must muster enough self-motivation and inspiration long enough to see lasting results.
Unrealistic Image Something that seems so obvious yet we constantly forget is that everyones body is different! Not everyone is going to be a size 0 and 2, and thats okay! You have to figure out what your ideal and healthy body weight is and work towards that goal.
Fruit and Vegetables Your mom may have forced you to eat them and for good reason! Eating plenty of fruits and vegetables during meals and snacks will satisfy your hunger with more nutrition and less empty calories.
Everyday Exercise Since keeping in shape is such an integral part of maintaining your health, make physical activity a part of your daily routine, much like brushing your teeth. Exercise will help you burn calories, tone muscle, and lose the fat.
Mindless Munching Be aware of when and what you eat. Often, we grab for something to eat while watching TV, working, or other activities where our mind is not focused on eating. This only leads to the consumption empty, fattening caloriesand lots of them.
Emotional Eating When you are feeling lonely, bored, or anxious, avoid eating to deal with the stress. Food will not solve your problems; it will only augment those blasted calories and pounds you so desperately want to shed! Find other activities (such as going for a walk, e-mailing a friend, or painting) that will enable you to relax without food.
Portions Control Be mindful of your portions at each meal; refrigerate leftovers or take the rest of plate home if you eat out. Remember when you werent allowed to leave the table until your plate was cleared? Not so anymore. Portions have increased a ridiculous amount, so be careful! Eat slower rather than shoveling down food before your stomach can register it is full.
Weight Loss Pill People have this false idea that they can take a weight loss pill for a week and be done. Not so! Take something such as the Akavar weight loss pill in conjunction with healthy eating and your daily exercise. Then stick it out! No one will see lasting weight loss success over the course of mere days. Find the motivation to keep it up.
A very famous author indeed, whose name I really should remember, once said thathe attributed his great literary success to the fact that he only ever wrote when he was in the mood and yet he had been so prolific and acclaimed. What a lucky man; such great talent, so effortless. Asked how he achieved the right mind set for writing, he replied "every morning at 9am I make sure I'm in the mood". Hard work and discipline did it for him. It seems the harder he worked, the luckier he got.
Now the obvious lesson if you want to learn it is that if you really want to lose weight, you have to get yourself motivated to do it, whether you feel like it or not.
Success is a pinch of desire mixed with a double handful of determination and persistence. Motivation is not a tap that you can just turn on. It's a bit more like a rusty old well pump that needs a lot of attention to get it functioning. To help you get the motivation flowing, work out the answer these 2 simple questions. Write your answers down. Leave them where you can see them. Often.
1. Why do you want to lose weight? Dig deep till you find the real reason, not what you've been told to believe. The motivation for your weight loss has to be dear to your heart and vitally important for you - even if it seems a silly girly reason like not wanting your high school friends from 20 years ago to freak when your unexpectedly massive frame bears down on them at the reunion.
If you don't have a rock solid personal reason to lose weight, you are not going to do it. You have to put weight loss as one of the very top priorities in your life. You can't do that if you don't sincerely believe in its importance to you. So identify your reason and acknowledge it, grab a pen and get writing: "I want to lose weight because..."
2. How are you going to go about losing weight? Do you have the determination to go for broke with a low carb or meal replacement option or is that too much too soon? Are you going to join a "boot camp" type of fitness class or take regular brisk walks on your own?
Remember whether you opt for fast or slow weight loss, sooner or later you have to take up the weight control diet and regular exercise program that is going to keep your weight low and steady for the rest of your life.
Plan ahead with your short, medium and long term goals. The more detailed your plan, the better your chance of long term success. So, I'd be writing something like: "My plan to lose weight is to eat....my exercise routine will be..."
Once you have identified your reason to lose weight and worked out a plan, don't hesitate. Get into it. Review your plan at regular intervals and be tough but fair on yourself.
Train your brain and your body will follow.
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