| |
| |
|
Weight Loss Information |
|
|
|
New Weight Loss Plan -- Resistance Training
My last article, Make Diets Work, concluded that dieting the old way (eating fewer calories) doesn't work. Diet shock, slower metabolism, and eventually, weight regain are inevitable consequences of dieting to lose weight. The only two options are to stop dieting and exercise only or continue dieting as usual with additional steps to prevent diet shock from initiating the weight regain reactions. This article is on exercising to lose weight. How Exercise Can Help You Lose Weight There are two ways in which exercise can lead to weight loss. The first way is simple thermodynamics and the second way is metabolic. 1. Thermodynamics and Weight Loss Weight loss will occur when the amount of energy you consume (calories) is less than the amount of energy you use or "burn." You can achieve this state, referred to as a negative energy balance and represents a true energy deficit, by eating fewer calories, exercising more, or both. Let's look at a simple example and use exercise as the sole means of creating a negative energy balance, which will lead to weight loss. Before Exercising... Energy in (calories consumed)=3000 Energy out (calories used or burned)=2700 Total energy= +300 calories extra that you will store as fat After starting an Exercise Program... Energy in=3000 Energy out=3100 Total energy= -100, utilize stored energy to make up the 100 calorie deficit On a daily basis, by exercising, you'll create an energy deficit of 100 calories that your body will fix by using stored energy. This results in weight loss. No fancy diets, no added cost, no diet shock and weight regain, just weight loss by moving your body in some consistent manner, called exercise. Historically, this option makes the most sense, too. Your extra weight is extra energy collected over the years. So why not do something that directly gets rid of the extra energy keeping you overweight? This is what exercise does. It burns the extra energy you have by physically working your muscles. Dieting to lose weight, on the other hand, is an indirect attempt to burn the extra energy packed away as fat. 2. Metabolic Weight Loss The more you exercise the more you use muscle. The more you use muscle the more metabolically active muscle becomes. This means, even at rest, you'll burn more calories and protect yourself from gaining weight in the first place. The Best Exercise Read up on circuit training. This uses both aerobic and anaerobic exercises in one program. I wrote about this two years ago and you can read parts of my original article at Circuit Training. I use resistance bands instead of weights for the anaerobic part. They are easy to use and, if done properly with stretching, can lead to toned muscles fast. Toned muscle means fast metabolic rates and the best protection from weight gain known to man. Conclusion Stop dieting and start moving! This is the best way to lose weight and to keep it off. Diet shock, weight regain, and the Yo-Yo Diet are no worries of yours if you exercise to lose weight. To Healthy Living! Michael A. Smith, MD Dr. Michael A. Smith is the Chief Medical Consultant for Diet Basics, a content rich website dedicated to the on-line dieter. Please visit his site at Diet Basics and learn how to make your diet work.
MORE RESOURCES:
Weight-Loss - Google News |
|
|
|
RELATED ARTICLES
Fast Weight Loss - 7 Day Diet Program for Quick Weight Loss Do you have a big event coming up? Perhaps you have a great dress that you bought in the hopes of losing ten pounds, but just haven't gotten around to losing enough weight to fit into it. In addition to supplements and other weight loss products, maybe the solution to your problem is a seven-day diet. The Low Carb Craze and Other Dieting Mistakes Dear BMTers,Low carb this and low carb that?that's all you hear nowadays. Kinda reminds me of something that was the craze a few years ago?The Low or No Fat Craze?Can you remember where that got us? Still Fat!!!Well my friends this Low Carb Craze is going to bring us to the same exact place?Yep?Still Fat!Listen, anyone who tries Low carb dieting will experience some Short Term success?but it's only short term. 7 Power Packed Tips to Help You Lose Weight & Gain Optimal Health Did you know that what you're eating could be making your body toxic? I mean so toxic to point that your body is unable to metabolize food. These little critters, called parasites, feed off of foods that have sugar and yeast. Weights Before Cardio: Stop Working Against Yourself Just because you're working hard, doesn't mean that you're working smart. I see it every day. Obesity - The Number 1 Health Issue in the US Obesity is quickly becoming the number one health issue confronting America today, and it's not just America, other countries are affected also. Obesity leads to a multitude of health problems including, but certianly not limited too:Heart disease Diabetes High Blood PressureThese 3 alone are rapidly becoming the leading causes of premature death in both men and women, in our society. How To Avoid Gaining the Holiday 7 As the holidays approach, a frequent question from my clients and subscribers is "How can I avoid gaining weight during the holidays"? Their concern is legitimate. The average American adult gains seven pounds of fat between Thanksgiving and New Years Day. Glycemic Index: A Magic Weight Loss Solution or a Soap Bubble Ready to Burst? Glycemic index ranks different carbohydrate foods depending on their potential to raise blood glucose levels.The ranking is on a scale from 0 to 100. Does Fat Free Really Mean Free Of Fat? Do you know what the words really mean on food labels?In this article, you'll discover everything you need to know about how to interpret food labels and make the right food choices.So what does "fat free" really mean?To be labeled "Fat Free", the food must contain less than ˝ gram of fat per serving. Fat Does Not Make You Fat Fat does Not Make You Fat. One of the other huge myths is that fat makes you fat. When Emotional Eating Becomes an Eating Disorder More and more people are starting to recognize that they eat in response to emotions and moods. It makes perfect sense! We are subconsciously conditioned that food makes us feel good. Low Carb and Lowfat Diets...A Scam?! If anyone knows anything about fitness, it's that a low fat diet is the healthiest way to avoid serious diseases, right? Maybe wrong.In many instances quality research has shown just the opposite?that a low fat diet, sometimes even a vegetarian diet, can be harmful to your health. Want Permanent Weight Loss Results? Healthy Eating is the Key The confusion about eating healthy and dieting will now be cleared up, all in one easy sentence. Are you ready? Everyone is different. Changing Our Eating Behaviour Changing our eating behaviour is one of the critical lifestyle changes necessary if we are going to successfully lose weight and keep it off.For many people, changing eating habits is one of the hardest things they'll ever do, as anybody who has gone on a diet and tried to stick to it can attest. Weight Loss Surgery May Add Years to Life Stomach-Stapling Surgery------------There's no doubt that stomach-stapling surgery leads to dramatic weight loss. But new research shows that the procedure might also add years to life. Breakfast and Weight Loss Some people think that skipping breakfast will help them lose weight. It won't. To Be or Not To Be: Low Carb... I get asked all the time, "what do you think about the Atkin's Diet?". Well, as a Nutritional Bio-Chemist, my opinion and answer to that question would have to be a biochemical response. Catching Yourself In A Binge or Compulsive Eating: Stopping Behaviors Oh, no . . Personalized Weight Loss Plans -- Breaking the Yo-Yo Cycle of Failed Diets Dieting will continue to fail most dieters, unless personalized weight loss plans become more available. A diet designed for a mass market will fail because the diet assumes everything is constant or the same between dieters. Weight Loss Programs: Which Weight Loss Program Will Really Work? Weight loss programs often have big claims. Understand the "science" behind weight loss, and you'll zero in on the achievable ones. The Top Ten Things You Dont Want to Hear About Losing Weight (But What You Need to Know if You Want to Get Fit!) 10) No, you won't end up looking like the latest hot young model/singer/actress! Let's face it: your body is your body. It's the only one you've got.
|
