Lose Weight Fast Through Proper Diet
by Shelby Douglas
You've all been through it before, your family wedding is coming up the following month and you can't seem to go with that suit or dress as you have put on too much weight. So you must lose no less than ten or more pounds quickly.
Shedding pounds quickly is not advisable since most of the loss will be muscular tissues and water; you put on the weight slowly (usually over years) so normally you ought to take it off slowly and then you will know that the majority of losing will be body fat.
However you have a problem here and the clock is ticking and that means you will have to diet pretty tough to meet your ideal weight loss. Let's look at that first, you all know that diets don't work; they give the body into starvation mode, a survival mechanism from long age when humans faced periods of famine.
Going too low in calories causes our bodies to lower its metabolism, which reduces its ability to burn fat. At the same time, hunger signals increase so you quickly start to crave high-energy foods set with fats and sugar, exactly the same foods you are trying to accomplish without.
Studies have shown repeated dieting actually helps it be harder to lose weight and much easier to put it on because when you dump the diet and come back to normal eating habits the drop in fat burning capacity caused by the diet ensures that your old habits actually represent the surplus in calories. Not only would you regain the fat stores just lost, and also you may even gain an additional bit.
Knowing this, you really don't want to put yourselves through this rigorous process, nevertheless for this special occasion you will. First though, you'll have to boost the metabolism which has been lowered by the dieting. To make this happen you will have to perform a "Strength Train" workout to build that initial spike in your body. By increasing the lean muscle on your body by making use of Strength Training, your metabolism increase, burning fat along the way.
The resistance training technique I use requires just 20 to 30 mins per week. The days are gone of the five-day a week program with 6 to 12 sets per body part that, method hasn't worked. One short intense strength-training workout a week will elevate your metabolism over you ever thought possible.
Whilst the calories expended exercising are important, the increase in metabolism especially after resistance training continues long after the exercises are finished, burning calories concurrently.
The two main components with this technique are the intensity of the exercise and also the recovery after the exercise. Infrequent, short, intense weight training sessions, followed by the required amount of time to extract and become stronger is exactly what is needed to increase functional lean muscle mass and lose unwanted fat.
The way to lose body fat and maintain muscle is always to have a food program for a lifetime. Quality food plus much more energy output will be the basics you'll need to go for. Bulk foods that satisfy you and don't fill get you started, foods that are reduced fat and sugar which aren't refined medicine ideal.
Small frequent meals ought to be consumed during the day each containing just a little protein to maintain muscle mass and energy levels. A top quality broad spectrum vitamin and mineral supplement should also be used on a daily basis.
As before receive the calories from top quality food but if you can't, use a blender to make concoctions from skim milk with whatever additives you would like to use, just as long as you continue count of the calories on your daily total.
Now use these blender mixtures and solid food to your daily feedings. Spread it out over many small meals per day instead of the traditional three meals each day. The way to keep track of weight loss is to buy a calorie counter and record your everyday calorie intake for a week.
Now average out the amount of calories you consume per day with the use of a seven-day diet plan and calorie counter, when you have this figure subtract 1000 calories and will also be the target variety of calories you will be aiming towards.
Remembering that one-pound of fat contains 3500cals, losing 1000 calories every day will total 7000 for that week, which equals two pounds lost by dietary means alone. Another technique for low calorie eating would be to watch your fat intake as this has the most calories.
Incidental activity can be very important if you want to lose this volume of weight in this short period of time, by increasing incidental activity you are able to burn at least another pound a week The best exercise when considering fat-loss is fast walking either indoors on the treadmill or outdoors.
Walk unless you are mildly puffing and hold that rate until the allotted time. Should your aerobic activities add panting or breathless, your going too hard, your energy is coming from your carbohydrate reserves and never from your fat stores. Try fast walking for one hour a day each day of the week.
Well there it is, as an experienced trainer I wouldn't recommend this kind of program to my clients. The weight loss is just too quick and the program would be hard to maintain owing to the low caloric intake.
I advise my clients to decrease their calories by just 500 per day (with out more) below their maintenance levels and they're going to be losing 1 or 2 pounds of excess fat every week, safely, without craving and without too much disruption to their lifestyle.
Remember, think long-term here and that's between 30 and 50 pounds of fat lost in 6 months. Any faster and you will be losing is water and precious muscle tissue.
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