12/15/09

Get Fit, Lose Fat

By Sookie Sing

The components of a good fitness programme are cardio, resistance, and stretching. These are important for weight loss, too, though the balance needs to be exactly right.

To make your body slim and healthy, you must have two goals in mind. Firstly, you should aim to reduce the amount of fat on your body. Secondly, you will tone the shape of your muscles so you have a firmer figure. This will also turn your body into a more efficient fat-burning machine.

To help you with the first step - fat-reduction- you need to adjust the balance of calories you take in each day with those you expend. While your daily calorie intake may well decrease, the number you expend will certainly increase as you perform fat-burning cardio work. Cardio training, like running or fast-pace walking, burns calories fast. It also improves your cardiovascular strength in particular, the condition of your heart and lungs. Cardio training is what really burns fat. So, although it doesn't work in isolation, it is the most important part of the plan's workouts. Cardio training - or aerobic exercise, as it's sometimes called - includes any activity that gets you out of breath. So, running and fast-pace walking, cycling and swimming all quality as types of cardio work. Cardio training makes your heat and lungs work harder, and this improves not only your physical fitness. It boosts your energy levels. Improves your concentration, and reduces your risk of heart disease, too. Most importantly for those aiming to lose weight, cardio burns fat.

S you go about your day-to-day business, your body is drawing upon its most readily available sources of energy - these are its fat reserves and the reserves of sugar it has in your blood and muscles. At time like this, it uses them in roughly equal proportions. However, as soon as you ask your body to work harder, it needs the most immediate form of energy it has, and this it takes in form of sugar. Although your body's now using proportionately more sugar than fat to fuel itself, it's still burning fat, and more fat than if you were simply going about your usual tasks.

Effective fat-burning

In the workouts, you will need to perform cardio work in two different ways. The first, constant-pace training, has you working at a steady pace over a longish period - on day 1, for instance, you'll be walking at a constant pace for 25 minutes.

Interval training is the second way. Here, you'll alternate in the same session between short periods of low-intensity cardio training (walking) and short periods of high-intensity cardio training (running). This combination of constant-pace training and interval training makes your body burn fat in the most effective way it can. And the reason it works is that it raises your basal metabolic rate (BMR), which is the rate at which your body is calculated to burn calories when it's at rest.

Your optimum training zone

To burn fat efficiently, you also need to work within your optimum training zone, which is between 70% and 90% of your maximum heart rate (MHR). Calculating your MHR may seem like a bit of bore to begin with, but you'll soon find you can recognize what heart rate you're working at by the way you feel, and there'll be no need for you to keep stopping and measuring it.

To work out your 100% MHR, assume that when you were born it was 220 and that it's going down by each year. So, a 35-year old has an MHR of 185(220 - 35). With a calculator, you can then work out the MHR percentage you need. For example, the 80% MHR for a 35-year old is 148 (0.8 x 185). This figure represents the maximum number of heart-beats per minute a 35-year old should have during cardio work at 80% MHR. The only other thing you need to know is how to take your pulse. Find the pulse point at your wrist by following the line of your thumb and placing two fingers (not your thumb) about 2cm (1in) below your wrist joint. Count for 15 seconds, then multiply by 4 to get your heart-beat per minute figure.

There are advantages to following the weight loss plan than just losing weight. The plan works by getting you fit. So, as you're losing fat, you're also conditioning your heart and lungs, and helping ward off stress - related disorders.

One other point to bear in mind is that the weight loss plan is designed to bring about weight loss, and a significant change in your shape (and, incidentally, your health) may well not be reflected in an equally significant change in your body weight.

The reason for this is that your body weight does not take into account the make-up of your body the proportions of aft, muscle, bone, tissue, and fluid. As you follow the plan, you'll be losing fat, but you'll also be toning your muscles, which makes them denser and heavier - up to three times heavier than fat, in fact. Muscles weighs up to three times more than fat - so you can change your shape without losing masses of weight.

Forward planning is as important as diet for successful weight loss. Pinpoint potential trouble-spots now, and later you'll resist anything - including temptation. There are times in all our lives when we get home a little later than anticipated and we're hungry. Somehow or other we find ourselves making straight for the fridge door. For many of us this is a make-or-break situation: give into temptation now and we can all easily end up feeling demoralized and down. With some careful organization, however, you can tackle the problem head-on - and satisfy your hunger pangs.

To make sure you stay with the weight loss plan follow these two tips:

Plan your grocery shop and make sure you buy food that you be eating for a few days. It's about planning your shopping trip around food you need. Not only will your fridge be stocked with ingredients for meals that are quick and healthy, but your diet - and your confidence - will remain intact.

Preparing ahead is another aim that should help you put together meals quickly as possible. Read more on what preparation or cooking can be done ahead of time. Most often, it's for dishes where ingredients need to be marinated. These can usually be left in the fridge for up to 24 hours. Many of the dressings, too, can be whizzed up beforehand. You could even get into the habit of making enough for several dishes at a time. They generally keep well.

3 comments:

  1. Replies
    1. While the mainstream fitness media still insists that aerobic
      exercise is a great way to lose weight, Turbulence Training users
      know that interval training is the better way to burn body fat.

      Still not convinced?

      A recent study published by the North American Association for the
      Study of Obesity, subjects aged 40 to 75 were instructed to do 60
      minutes of aerobic exercise per day for 6 days per week for an
      entire year.

      Given the amount of exercise, you'd expect weight losses of 20, 30
      pounds, or more, right?

      Well, the surprise findings showed the average fat loss for female
      subjects was only 4 pounds for the entire year, while men lost 6.6
      pounds of fat over the year. That's over 300 hours of aerobic
      exercise just to lose a measly 6 pounds of blubber. Not time well
      spent, in my opinion.

      So what's the better way? Stick with Turbulence Training, using
      interval training and strength training to get better bodysculpting
      results. With intervals, you'll achieve more fat burning results in
      less workout time.

      The next time you are out exercising, perform a session of interval
      training. If you are walking or running outside, find an incline
      that can challenge you for 60 seconds, then walk down for 60-120
      seconds, and repeat up to 6 times.

      If you walk or run on a treadmill, adjust the incline or speed to
      safely increase the challenge for 60 seconds, then return to the
      normal pace for 60-120 seconds, and repeat up to 6 times.

      You can also use a rowing machine, bicycle or stationary bike, or
      even an elliptical machine to do intervals.

      But whatever you do, stay away from boring, ineffective cardio
      exercise workouts and stick with Turbulence Training for your fat
      burning program.

      ===> Fast fat loss workouts... <=====

      Save time, burn fat,

      Craig Ballantyne, CTT
      Certified Turbulence Trainer
      Author, Turbulence Training

      "I'm 25 and was seriously overweight at the start of this year. I've
      been doing the TT for Fat Loss Workouts and after 5 months of
      training. I've lost nearly 28lbs. I want to take this opportunity
      to thank Craig for making your knowledge so accessible and your
      articles and blogs that not only make us think about our
      lifestyles, but encourage us to change them for better health."
      Kevin Thow, Sydney, Australia

      Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Cardio is a Waste of Time for Fat Loss <=====

      "Turbulence Training makes so much sense and I really enjoy the
      different workouts so never get bored. From an aussie that was
      looking for something other than just another weight workout
      with the same old moves this has been a real eye opener for me and
      I have been telling my friends just how great the TT method is."
      Kelli Tomkins, Australia

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