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www.BodyByMina.com - Mina Hobbi is an international fitness sensation who has inspired millions of people to lose weight and get into the best shape of their lives. See her Fox 10 News interview LIVE. Don't miss her Oprah Winfrey interview.
Cardio Training vs. Resistance Training for Fat Loss
At this time of year, everyone is in a panic to lose some extra kilos before their summer holiday but before you rush out to the local gym in an attempt to shed those extra kilos, it might just pay to find out the best way to lose your excess body fat. Gyms have bulging fitness classes and every treadmill and exercise bike taken, it is easy to think that this is the right way to go. However you might be surprised to find that this is not necessarily the most effective way to rid yourself of your unwanted flabby parts.
The Science Losing body fat is simply about creating a negative energy balance, i.e. expending more energy than we take in. We expend energy through our metabolic rate the energy required to take in, digest, absorb and utilise food physical activity
Your metabolism is the key to effective, long term body fat reduction. Metabolism is the rate at which your body burns calories to sustain itself. The higher your metabolism the more effective your body is at burning calories even whilst you are sleeping, sounds good to me. There are ways to increase your metabolism, however before I get onto that, a quick tip. Cutting calories can actually cause your metabolism to get slower, so dieting in the traditional sense will actually cause your body to go into a survival mode, enabling the body to store more fat rather than actually ridding yourself of it. So long as you have a reasonable calorie intake there is no reason to diet, however there is no substitute for eating good fresh, natural produce (but that is another discussion)
So what is the most effective way to increase your metabolism? Muscle is the most metabolically active tissue in your body, so increasing the amount of muscle mass in your body substantially increases your bodys abilities to burn body fat.
Cardio Training Physical activity of any kind burns calories, we all understand that, and actually jumping onto a treadmill and pounding out a few kilometres each day has the overall effect of burning calories whilst you are training. This is good, but you do need to stick at it, and youll need to change your training regularly to continue burning the same amount of calories. This is because you body is clever, it quickly becomes more efficient at doing this type of training i.e. not expending as much energy for the same quantity of work. Cardio training is also not the most effective way to build lean muscle mass, in fact doing to much cardio training is catabolic in nature, meaning that it actually breaks down muscle mass, you just have to look at marathon runners for evidence of this.
Resistance training Resistance training is training your body to overcome resistance in the form of a weight, be it your body weight, using weights held in your hands, or operating the machines in your local gym. Many people shy away from this form of training for a variety of reasons. However many studies have shown this type of training is by far the most effective fat burning strategy, and guys (and especially girls), you will not end up looking like Arnie, not unless you want to live in the gym for the next 5 years.
By following a resistance training program that focuses on working multiple muscle groups in every exercise is by far the most time efficient training. In double quick time you will shed the excess body fat and develop a lean and flexible, fat burning machine. Women benefit especially from this mode of training, as it is physiologically improbable for you to make substantial gains in size. A study by Staron et al. (1990) showed that after a 20 week programme of heavy resistance training, female participants showed decreased body fat with an increase in muscle tissue, however, with no change in physical size. So the muscle you build, gives tone and shape to your figure, gives you stronger bones, improving also your body image and posture.
Resistance training has a triple effect for effect fat loss: you burn calories whilst you are training you are burning calories whilst your body is recovering And you are burning more calories because your metabolism has increased with the increased muscle tissue.
Resistance Training Equipment Save your money, dont go out and buy an expensive multi-station home gym, it is not necessary. It is not even necessary to step into a gym. I normally train at home with equipment not costing any more than 150 and you could probably get the required equipment for less than 100. Training with your own body weight is often enough, you can add resistance with some simple weights, and the use of a stability ball creates an enormous variety of workouts that gives your body a complete workout.
So you see there is an alternative to pounding out the kilometres on the treadmill, or wearing out the pedals on your exercise bike to fight the flab. Do not misunderstand what I say here, I do strongly believe that a certain amount of cardio training will help trim the body fat, but including resistance training into your workouts will definitely help you achieve your health goals in less time.
Tim Goodwin GetFit.lu Personal Training for the busiest people
Tim is a fitness professional specialising in help the busiest people achieve more with there amateur sporting interests, and at the same time ridding them of excess body fat.
Based in Luxembourg, Tim writes about general fitness for keeping in shape, sports training for non professional sports people, goal achievement strategies and many other topics.
Visit http://www.getfit.lu/success.html to get a free 18 page report "How to lose weight even when you are really busy" containing a full 4 week program which you can start today!
You may be considering weight loss surgery if you are overweight or obese. For many people, surgical weight reduction is one of the only viable ways to lose a significant amount of weight and enjoy better health. However, it's important to realize thatthis is a very serious undertaking. You should definitely spend time researching the topic and, if possible, talking with people who have already had a weight reduction procedure performed. Understanding the benefits and risks involved with weight loss surgery is absolutely vital to making an informed decision. To help you get started, here is a brief guide...
Benefits:
* Fast Weight Loss: Obviously this is the biggest benefit of weight loss surgery. Immediately following the surgery most people begin to lose weight quickly. This rapid weight loss usually continues for at least a year and a half, leading to a very significant reduction in body weight. It's important to note however that many people begin to regain weight within 2 years, especially if they have not made any healthy lifestyle/diet changes!
* Improvement of Obesity-Related Health Conditions: For many people, the improvement in their overall health, following weight loss surgery, is just as important as the weight loss itself. And for good reason: people who have suffered from debilitating obesity-related conditions (such as diabetes) for years often experience tremendous improvements within a short period of time.
Risk and Side-Effects:
* Death: A small percentage of weight loss surgery patients die during the operation or from complications in the days and weeks following the surgery.
* Post-surgery complications: Some patients must have follow-up procedures to correct complications, which can include infections and hernias.
* Nutritional deficiencies: Some types of weight loss surgeries reduce the body's ability to absorb important vitamins and minerals. Many patients must take diet supplements on a daily basis or risk developing anemia, osteoporosis, metabolic bone disease, etc.
* Gallstones: More than a third of gastric surgery patients develop gallstones due to the rapid weight loss that occurs in the months following a weight reduction procedure.
* Side-effects: Some of the most common side-effects experienced by weight loss surgery patients include nausea, vomiting, diarrhea, bloating, excessive sweating, increased gas, and dizziness.
As you can see, weight loss surgery carries some huge benefits along with some very significant risks. If you are severely obese, it is definitely an option for reducing your body weight and improving - or even eliminating - many of your obesity-related health conditions. Just understand the risk and be prepared to make some relatively extensive lifestyle changes after the procedure. If you are not severely obese you should definitely consider diet and exercise options before you think about weight loss surgery.
Jay Romano is a writer for LesserTummy.com. Get more useful and up-to-date information about weight loss surgery at http://www.lessertummy.com
Weight loss does not have to be difficult. If you have the right mindset, you can lose weight and keep it off. Here are 5 tips to help you lose weight permanently.
Focus on making small changes one step at a time
Successful weight loss involves more than just diet change, if you want to be sure of losing weight you will need to make some lifestyle changes too. You're more likely to lose weight permanently if you make small adjustments rather than try to make drastic changes. Don't set yourself up to fail by trying to do too much at once.
For example, instead of committing yourself to a year's gym membership even though you hate going to the gym, find other ways to exercise.
Plan in a thirty minute walk three times a week
Take the stairs instead of the escalator.
Arrange to swim with friend and go for a relaxing sauna afterwards
If you form new supportive habits and gradually adopt a healthier lifestyle, you are more likely to succeed.
Try eating 3 apples a day. When you eat apples it helps to stop you snacking on unhealthy food and helps to stabilize your blood sugar. If three apples a day seems like a step too far, start off with just one and gradually increase your intake.
Stay away from fast foods
Fast foods are generally loaded with fats, and sugar. If you need to eat out, try to eat at a restaurant where you can make healthy choices. Steer clear of fat laden easy bites. Try preparing healthy snacks and carry them with you. Set yourself up for success.
Keep clear of refined foods such as sugar, white flour and white bread
Eat foods that are high in fibre instead. High fibre foods will fill you up and help you to feel full for longer.. High fibre foods include beans, whole grains, fruits and vegetables. High fibre foods are lower in calories and you can eat more of them without sabotaging your weight loss plans. Try Experimenting with different fruits and vegetables and find different ways of adding them to your diet.
Be positive!
Don't say "I'm going to try to lose weight if it's the last thing I do", instead say, "I am losing weight easily and I feel great." Commit yourself to staying on course and make small lifestyle and dietary changes that support your efforts. Try reminding yourself of what you will get out of losing weight.
How will you feel when you've lsos weight?
What will losing weight give you that you don't have now?
Focus on who you want to become and take the steps you need to achieve that.
Weight loss doesn't have to be difficult and overwhelming. Keep your goal in mind, commit to adding one new step each week and you will soon lose weight and feel great!
There is a diet that will help you to lose weight and burn fat faster than you have before. Visithttp://www.HealthyPermanentWeightLoss.com to discover how to break unhealthy habits, lose weight and keep the weight off.
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Gregg McBride, author of the best-selling diet book JUST STOP EATING SO MUCH!, is interviewed on Sirius Satellite Radio by The Today Show's Phil Lempert. Gregg discusses his amazing weight loss success (losing over 250 pounds in less than a year) as well as helpful dieting tips and secrets.
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Don't lose weight at the cost of your health and quality of life! You may not realize it because everyone's doing it and ignoring consequences of losing water, muscle and bone.
Guide To Weight Loss - How To Eat More And Still Lose Weight
The Law of Thermodynamics states that energy in versus energy out dictates our body composition. More or less, if we want to lose weight, we have to make sure we take in fewer calories than we burn off.
If we want to get bigger, we need to have more calories in when compared to the energy that we burn. This argument is flawed in so many ways, yet that is how people looking to get super lean still view body fat reduction.
To put it bluntly, decreasing calories sucks. Okay, I know everyone knows that; if it were easy, we'd all be lean and there would be no failed diets. Why are decreasing calories a no-win situation? When calories are restricted, our bodies' internal thermostat adjusts to the amount of carbohydrates and protein that we ingested. By not giving our engine any fuel, less calories and fewer fat are burned
Think about the metabolic slowdown for a second, it actually makes a lot of sense. Our body realizes a decrease in energy coming in and energy going out. So now our body has to get more mileage out of our stored energy (fat) and ensure that we can keep functioning normally.
It is at this point between functioning and not functioning that people begin to fail on their diets and consume whatever foods they feel like eating. Recent research has shown that lipoprotein lipase, a fat storing enzyme, increases greatly when calories are restricted. While this is happening production of the thyroid hormone (T3) rapidly decreases, which will maintain muscle mass, but also body fat.
The thyroid is the main regulator of overall metabolism. It sets our body temperature rate and adjusts other metabolic processes such as protein synthesis. The main culprit in failed weight loss is the metabolic slowdown caused by a decrease in active thyroid hormone. Thyroid hormones adjust to the level of muscle mass that the body possesses. When you lose muscle, the thyroid gland secrets less, hence why doing increased amount of aerobic activity isn't the smartest thing.
So while performing aerobic work to expend more calories seems natural, it just contributes to the muscle mass lose due to caloric restriction. Muscle loss resulting from restrictive dieting results from 20-40% of total weight lost. If we want the best body around, we can't afford to lose any muscle, it is the most metabolically challenging thing that we have. When the dieter resumes normal eating, lipoprotein lipase activity remains elevated while our metabolic rate stays depressed causing us to regain the fat back and maybe even add more.
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Is a weight loss workout routine right for you? Answer the following questions to find out. Do you feel sluggish at the end of the day? Do you feel tired and stiff after a long day at work? Are you stressed out most of the time?
Too many days without adequate exercise, rest and fresh air can leave you feeling as tired on the inside as weak muscles feel on the outside. If you suffer from this kind of fatigue, try a weight loss workout routine and increase your whole body's energy level.
If you want to shed extra pounds and tighten muscles, a weight loss workout routine, that combines a cardio workout and strength training, is perfect for you.
It could be just what the doctor ordered for extra energy, increased metabolism, and the feel good endorphins your body produces after exercise. Want to feel good all day? A weight loss workout routine is the way to do it.
It is easier than you think to achieve these extra benefits, and the best part is, you can do it at home. With a few pieces of quality home gym equipment, like a treadmill or an elliptical exerciser, you could soon be seeing your muscles tone, your energy level boost, and your moods get much better.
Studies show that working out regularly reduces stress and helps you to handle adversity better. You'll feel boosts in important neural chemicals all day long if you start home workouts like a treadmill workout program.
As you add strength training to your routine, you will see more fit muscles and longer, leaner body lines. This part of the weight loss workout routine will speed up your metabolism and increase your body's ability to burn fat long after your workout.
A cardio workout routine followed by strength training helps your muscles metabolize the lactic acid that causes the burn and ache after a workout. These kinds of workouts are excellent for burning excess body fat. If you are looking for increased energy and decreased stress, a weight loss workout routine is the perfect choice for you.
Copyright 2005 Treadmill Info.com All Rights Reserved.
How many weight loss systems have you heard about? How many of them have you read about in magazines, the Internet, newspapers, etc...How many of them have you tried?
After the big holidays of the year, especially after the huge amount of calories, fat, and "not very healthy" substances we have been enjoying and eating almost non stop during those special celebrations of the year, such as Thanksgiving, Christmas, but also after birthday parties, wedding celebrations, etc.
There is a moment when all of us take a look at our body and decide to do something "drastic" in order to get rid of the excess weight we have accumulated in those moments we share with family, friends and people we care about and socialize with. These are also the moments when our calorie intake is totally out of control, and we don't realize, or we just don't care about how much we are eating and how long it will take to eliminate that extra weight we accumulate with or without taking account of.
There are a few key factors we should focus whenever we decide to start a diet. If you follow these simple but absolutely essential points I will discuss below, you can be sure the next time you decide to get rid of your extra "baggage", you efforts will be satisfied with a total success:
Research: There must be dozens of thousands of systems out there promising instant miracles. In my opinion the best thing you can do for yourself is to read, research, investigate before you decide what is the program that best fits your needs.
Do not believe in miracles: Miracle diets simply do not work. Anything that promises instant results should not be considered.
Be patient: Take your time, and when you decide to start your program do it without any hurry. You should face the weight loss program without any commitment ahead, such as a wedding to attend, summertime is almost here, I am getting married in 2 months, etc... you know what I am talking about.
Be constant. If you start a system and you fail, do not worry at all. Relax, read your system carefully one more time, and start it again from scratch, with enough self-confidence, knowing that you have all the time you need in front of you.
Be positive: You have to be positive, optimistic, and happy about your decision. You have already taken a very important step just by following the 4 previous steps, so the most difficult part has already been accomplished. Tell to yourself that you can do it, and face each day as your goal. Every night, before you go to bed, just review mentally your daily routines, and tell yourself you are in the right path to achieve your goals.
J.R. Villa is a health advisor, Internet marketer and researcher. If you want to take a look at his latest reviews on weight loss systems, click this link:
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Pamela Ofstein talks to NewBaby.com about what diet works best to lose baby weight. www.NewBaby.com is the largest online video resource for new and expectant Moms. We bring you New Answers to New Questions in a New Way though video. Keep watching www.NewBaby.com for the most comprehensive video advice on a wide range of topics covering everything important to you and your New Baby. For more video like this please visit www.Newbaby.com.
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