Weight Loss
FAQ's
Q. Is it true that weight training helps you shed fat? I thought
aerobics was the only serious fat-burning and weight loss
exercise.
A. Yes, resistance training
can lead to increased fat loss. In fact, it's crucial to understand
that in addition to cardiovascular or aerobic exercise, resistance
training is an important element in any effective fat loss
program. Muscle tissue is metabolically active in the body-in
general terms, the higher your percentage of muscle mass,
the higher your resting metabolism. Strength training will
increase your lean muscle mass resulting in an accelerated
metabolism; in other words, if you add more muscle, you'll
burn more calories. And this, of course, can translate into
an increase in fat burning as well. So, in addition to the
other health benefits associated with resistance training-increased
strength and energy, healthy bone density, protection against
injury, etc.- engaging in two or three brief and intense weight
training sessions per week carries the major plus of allowing
your body to burn more calories even while at rest!
Q. Could you please list
out some of the best sources of protein and some of the protein
foods that I should avoid while trying to lose weight?
A. Basically, anything that
flies, crawls, or swims is going to be a good source of protein
for you. In general, the calories you consume each day should
consist of about a third of protein, unless you’re trying
to gain some serious muscle in which case it could be more.
Some of the obvious protein sources are chicken, turkey, fish,
and tuna. Eggs whites and lean beef will also do the job.
Some people like veggie burgers. Others like the old spaghetti
and sauce routine, good for about 33 grams of protein per
cup (though a less complete source of protein than those above).
However, the amount of protein you consume every day should
vary, depending on your lifestyle. For example, if you are
somebody who exercises on the average of an hour per week,
then you'll need to nourish your system with about .7 grams
of protein for every pound of lean body mass. So, if you have
140 pounds of lean body mass (this is after you subtract the
body fat), you'll need to take in 98 grams of protein per
day. If you are a more hardcore trainer who works out on the
average of five hours per week, you'll need to upgrade your
protein intake to at least .9 grams per pound of lean body
mass, which for the same person, would equate to 126 grams
of protein per day. Not all protein sources are ideal for
your fitness goals, especially if you're aiming at a lean,
healthy physique. Although chicken and fish is loaded with
protein, it is also loaded with fat once you fry it. Try to
grill or bake your chicken and fish and leave all the greasy
fats for the rats.
Q. I have been weighing myself religiously, and now my friend
tell me that this is not an effective way to monitor fat loss.
What do you think?
It happens every morning
when you mosey out of bed, somewhere between the time you
take off that robe and the instant you step into the shower.
For others, it happens immediately after a workout, as soon
as you peel off those sweaty clothes and stand aimlessly in
your birthday suit. Then, the big moment arrives. The excitement,
the tension, it all forms a giant knot in your throat. This
experience is a lot like playing the roulette wheel and you
know you have plenty riding on this one. Hence, the numbers
that come up can spree a variety of reactions. You step onto
the scale in your bathroom and peek through your fingers at
the fate staring back at you. To some, you jump up and down
like you just hit the jackpot. Others shriek as if they'd
just crapped out. Well, the scale is indeed a useful tool
to monitor your weight-loss developments. What other method
is there to track specifically how much you've progressed
in your endeavors to lose weight? Yet, the scale can be like
a lousy personal trainer. It can be giving you bad information.
In other words, do not become too dependent on this devilish,
little device sitting on your bathroom floor. Here are two
reasons why: Scales are not perfect. At any given moment,
it can go from being your best friend to your worst enemy.
If the scale isn't tipping your way, it can throw your entire
mental state off the mark. Scales can often deceive you into
thinking you're heavier - or lighter - than you actually are.
In more cases, it's the latter. And by thinking that you're
that far ahead of the game, the only one you'll be fooling
is yourself. Instead, try going by how your clothes fit on
your body or how you feel internally than relying on some
imperfect machine. Take a picture of yourself at the beginning
of the month and then at the end of the month to evaluate
the progress. Obsession with the scale is not unlike other
fixations - it's certainly not healthy. Scales tend to dictate.
Too many people are consumed with the numbers on the scale.
It's not unlike the scenario of a baseball player who is completely
engrossed in his batters' average. The average is just a number.
He should be more concerned with winning the game. The same
goes with the battle against weight loss. The goal should
never be a number. If you become too concerned with reaching
a specific number, by a certain time, it can lead to starvation,
bulimia, malnutrition, many conditions that are not beneficial
to your body or you're health. Remember, the best scale you
can have is your mind. If it's telling you that the unwanted
fat is disappearing from your figure like a dress on prom
night, chances are that you're right.
Q. How can I lose the fat
without sacrificing the lean muscle I've built in the gym?
A. Truth is, any time you
lose fat, you run the danger of cutting into muscle as well.
It’s a tricky balance you need to strike, but the key
is to drop as much fat while preserving as much lean muscle
as possible. Here’s a few quick tips to keep in mind:
* Be certain to get your protein in every 3 hours (this is
key). Also, be sure to take some protein in before bed (no
carbs though). * Try supplementing with L-Glutamine: it not
only helps you get lean, it also seems to have a muscle-sparring
effect in most people. * You can drop your carbs down pretty
low to tighten, but don't drop the good fats down too much.
Supplementing with Omega 3s and/or flax seed oil can help.
* You'll want to consider cycling your calories if you're
not doing this already. See the Ultimate Muscle Mass and Anabolic
Nutrition Programs for more tips. * Don't make your diet too
complex: lean protein is the key, processed sugar is to be
avoided. * Remember, when you're natural, it's a tough job
to drop fat and maintain mass. It can be done, but you have
to go after it intelligently. Getting that constant influx
of high-quality protein is really your #1 priority.
Q. What is the best weight
loss pill?
A. I’m asked every day
if there’s a “magic weight loss” pill out
there . . . something that’ll help shed that excess
fat tissue and keep it off for good. What if I told you that
there is something that’s inexpensive, readily available,
safe, without side-effects, and just may be the most effective
fat loss substance anywhere? What is this mystery substance?
This magic pill that you’ve been waiting for? Well,
it isn’t a pill at all. It’s good old water. That’s
right, pure H2O. Water is without a doubt one of the most
underrated and yet dramatically effective keys to weight loss
and, in particular, body fat reduction. There’s absolutely
no denying that drinking a lot of pure, clean water (8-12
glasses per day) will help you get and stay LEAN. Let me make
it perfectly clear here that we’re talking about plain
water . . . not soda (which is loaded with sugar; even diet
soda is full of salt and chemical sweeteners), not coffee,
tea, juice, blah, blah, blah. None of these count. Just WATER.
Why is water such an effective fat loss aide? There’s
several important factors: --Water seems to act as a natural
appetite suppressant. In fact, people on diets who do not
increase their water intake will find themselves feeling “hungry”
much more often and more severely than those who do up their
water consumption. One possible reason for this is that dieters
are getting less water from their food, because they’re
eating less food, so the body is actually craving fluid. These
cravings can be significantly curbed with increased water
intake. --Consuming enough water allows the kidneys to function
optimally. This in turn enables the liver to become more efficient
at metabolizing fat. The result is an increased fat burning
capacity in the liver. --When the body doesn’t get sufficient
amounts of water, it’ll metabolically shift in a defensive
and protective strategy to “preserve” what it
has. This can only result in a negative slowdown of bodily
functions and processes. Incidentally, something similar happens
when you cut fat completely out of your diet: the body compensates
by holding on to as much of its fat stores as possible, thus
defeating the purpose. This is why I recommend a nutrition
program rich in “good” fats which promote metabolism.
In addition to fat loss, drinking adequate amounts of water
also has numerous other biological and physical benefits.
Maintaining healthy and vibrant appearing skin is an example
of one such added benefit. Bottom Line: drinking sufficient
amounts of pure water should be the first step in any serious
fat reduction program.
Authors Details: Weight
Loss FAQ article provided courtesy of RaiseYourPulse.com,
encouraging you to get out and raise your pulse by participating
in regular physical activity! |
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