Truth about Fat Loss

In our bodies, fat is the primary form in which we store excess long-term energy. It is not readily available as an energy source like carbohydrates, and is meant to be used to sustain us in times of starvation, whether it is self-imposed or otherwise.

This is one of the main reasons why it is so difficult to lose body fat, especially when your drastically lower your daily calorie intake.

As soon as your body senses a sharp drop in your daily calorie intake, instead of burning unwanted body fat, as most people would like, it triggers the starvation response and starts to conserve its energy.

Converting your muscle to glucose and burning it as an energy source, is one of the ways your organism lowers its calorie burning ability, getting ready for starvation.

Your body can’t tell the difference between low calorie dieting and the beginning of starvation. As soon as your daily calorie intake drops below a certain point, your body will adjust to this new calorie intake by burning your muscle.

The other reason why it is difficult to lose unwanted body fat, is that our organism views body fat as a source of protection, and because of this, it is reluctant to give it up easily.

Throughout our bodies, fat is a component of cell membranes, it serves as a precursor to a variety of hormone-like substances, acts as an insulator against heat loss, and protects vital organs such as the kidneys and heart.

So if your goal is permanent fat loss, you must move toward this objective very slowly. The ultimate long term fat loss strategy is losing one to two pounds of body fat per week.

If you attempt to lose much more, your body will resist and fight you the whole time. In the end your body will always win by triggering its defense mechanisms and forcing you to eat what it needs to function properly!

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Cardio Burns Muscle Myth

Cardio-Burns-Muscle-Myth

Sure, it’s possible for you to lose muscle from doing too much cardio, but it’s highly unlikely. Shying away from cardio completely because you think you’ll lose muscle is a huge mistake. Only excessive amounts of cardio would cause you to lose muscle because over-training tips the scale towards the catabolic side. It’s difficult to generalize and pinpoint one specific amount as too much, but I think it’s safe to assume that just about anyone could do up to 45 -60 minutes of cardio a day, 6 to 7 days a week without losing any muscle – as long as the proper nutritional support is provided.

Losing muscle has more to do with inadequate diet than with excessive aerobics. If you suspect you are losing muscle there are four likely causes:

1. You are not eating enough calories to support muscle growth- This is the most common cause of muscle loss. When your calories are too low, your body goes into “starvation mode.” Your metabolism slows down and your body actually burns muscle tissue to conserve energy. Muscle is metabolically active tissue, requiring a great deal of caloric energy just to maintain it. That’s why your body will shed muscle if it thinks you are starving.

2. You are not training with weights- It is a common misconception that if you want to lose weight, you should start with cardio only and add the weights later – another big mistake! It is the weight training that keeps you from losing muscle while you are dieting.

You are much more likely to lose muscle from not eating enough than you are from doing too much cardio. All too often, people are afraid to eat a lot and do a lot of cardio at the same time. It doesn’t seem to make sense. Logically, it seems like the two would cancel each other out – but the opposite is true. Many people believe they must “starve” the fat by drastically lowering calories. Unfortunately, this approach can cause you to lose muscle along with the fat. The only way to maintain your lean mass while losing fat is to feed the muscles with plenty of nutritious calories and at the same time,burn the fat off with cardio.

3. You are not eating enough protein- Protein is the only nutrient that is actually used to build muscle. To stay anabolic you must eat five to six protein containing meals. Each meal should be spaced out approximately three hours apart. Research has proven that if you are physically active, you need a minimum of .8 grams to 1.4 grams of protein per kilogram of bodyweight.

4. Your carbohydrates are too low- Low carb diets are often used for fat loss, but it is a mistake to cut your carbs too drastically. Carbohydrates are protein-sparing , so even if you are eating large amounts of protein, you can still lose muscle if you your carbs are too low.




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Most Important Factors To Consider When Losing Weight And Burning Fat

Bruno.Abs

In general, people will practice cardiovascular activities and forget about weight bearing exercises when it comes to burning fat. Yet there are still many trainers who will say that aerobic exercises burn off fat and weightlifting is only used to build muscle bulk. This statement is not entirely correct because the more muscle mass one acquires through weight-bearing exercises, the more he will burn fat calories even at rest.

Cardiovascular activity combined with weight training will result in much more effective fat loss. Cardiovascular exercises will raise muscle metabolism during the activity and for a short time after the exercise session. Weight training, on the other hand, will raise your muscle metabolism during the exercise session and for a long time after the exercise session. Some high intensity trainers have even seen their metabolism rise for several days following their training session.

Performing adequate weight training exercises should limit your repetitions anywhere from 1 to 20 (more or less). Such resistance on muscles will make their tissue leaner and stronger. The muscle development will take place during the rest period following the resistance training. Therefore, sufficient rest periods are essential.

Whether your goal is to tone or build muscles, it is important to know what happens during the muscle training process. When lifting weights, muscle tissues are torn apart (at the microscopic level) from the stress, and it’s in the recuperation period that your muscles become stronger and, therefore, able to support the extra stress. Usually the recuperation period required is 24 to 48 hours after the weight lifting activity.

The last most important factor to consider when trying to burn fat or lose weight is that lots of muscle mass can be lost as a result. As muscle mass will keep your metabolism high, try to avoid quick weight loss through miracle diets or starvation. This weight loss will be regained just as quickly. Instead, opt for a gradual fat loss routine by combining weight training and cardiovascular activities, and allow muscle mass to build up and increase your metabolism. Results may take a little longer, but they will last for a longer period of time.

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7 Ways To Achieve Fat Loss

Fat-loss
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Excess Post-Exercise Oxygen Consumption

Bruno abs

While on the quest for fat loss, many people place far too much focus on how many calories they are burning during their exercise sessions, while forgetting to account for the calories that will be burned because of that exercise session — after all is said and done. If you train in the proper way, you can actually greatly enhance the total amount of fat burned with your exercise program by taking advantage of these additional calories lost after the training program is completed.

These calories are collectively known as Excess Post-exercise Oxygen Consumption (EPOC). What this basically represents is how many additional calories your body will burn after the exercise session has been completed in order to return your body to the state it was in before the exercise took place.

This will include a variety of different processes that are related to recovery, such as increasing the amount of muscle glycogen contained in the muscle that’s been depleted during the workout, restoring the blood lactate levels to normal and bringing down the heart rate and body temperature.
what affects epoc?

If your goal is to achieve a maximum fat loss, you will want to optimize EPOC as best as you can, thereby increasing the total number of calories you burn that day.

The degree of EPOC you experience has a direct correlation to the intensity of your workout session. The harder you are able to work out, the more you will disrupt all the measures listed above and, therefore, the more energy your body will need to expend to bring them back down to normal once again.

Furthermore, there are certain variables within your workout that you can alter to get that “after burn” up even higher:

Rest periods
When trying to maximize EPOC, taking slightly shorter rest periods will help. This forces your body to work harder without as much recovery between sets, so you will require more in-depth recovery after the session has been completed.

You don’t want to take it so far that you sacrifice your ability to lift heavy weights, because that, as you will learn, also increases EPOC.

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High Intensity Interval Training

Jumpingrope

Below are the top three H.I.I.T cardio exercises which will provide amazing results!

1. Jumping Rope – This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout
Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport – tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.

2. Sprinting – Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results

3. Spinning – These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor.

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Cardio Exercises Which Burn The Most Calories

Aerobics

Below are the top 10 cardio exercises which burn the most calories in 30 minutes.

1. Step Aerobics – one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.

2. Bicycling – stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.

3. Swimming – like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.

4. Racquetball – side to side sprinting makes racquetball and excellent cardio exercises. A 145-lb person burns over 400 calories in 30 minutes.

5. Rock Climbing – is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.

6. Cross-Country Skiing – whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes.

7. Running – Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.

8. Elliptical Trainer – is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.

9. Rowing – is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.

10. Walking – Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.

*Note
The photo is a naked step aerobics class in Melbourne Australia. So if your looking into burning more calories the sexual way, Australia should be your country of choice.

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