Monday, March 12, 2007

The Secret Weapon Of Successful Weight Loss

Are you sick and tired of being fat and unable to lose weight!!
There is an answer! Please listen; if you want your weight loss
regime to work you will have to perform
'Strength training' and there is just no getting around it.

It is absolutely imperative that during the course of a lifetime not
only for your weight loss goals but also for general health and
well being that you must use these valuable tool.

For years we have been told to diet the excess fat from our
bodies and throw in some fast walking to hasten the process.
The trouble with this is that the low calorie restricted diet would
throw the body into starvation mode with the body holding onto
the fat and using precious lean muscle tissue for energy.

This would "Lower Your Metabolism" causing greater muscle
loss and once the diet was broken the original fat would return
and you would have greater chance of gaining even more fat
creating a

"A Vicious Cycle"

Eventually, your body would become used to the diet and then
you will reach a point where nothing was happening. So what do
you do now?

Try weight loss supplements, creams, massage, toning tables,
and drugs. You should know by now that these don't work. There
is a better way and it is

"Strength Training"

Many studies are showing that Strength Training is a far superior
method for weight loss. (Ladies, you won't bulk up by using
weights, you don't have the testosterone to get big and
muscular, so don't worry).

If you are not incorporating strength training into your weight loss
program then you can look forward to disappointing results.

The days of strength training three to five days a week in the
gym, an hour at a time are long gone. That just doesn't work as a
plateau is reached after three to four weeks and nothing you do
will get you off it.

All that is required is one short strength-training workout a week
done at home or in the gym and this will melt away more fat
than you would have thought possible.

Fats, Figures and Cardio Work

We've already found out that by increasing the functional muscle
on your body, you increase your resting metabolic rate. Due to
this higher metabolic rate you can now eat more calories, which
means that you won't need to starve anymore to lose weight.

In a sense, fewer calories have to be cut back from our daily
intake of food and successful dieting (provided that you eat the
right foods) will become more likely.

As far as Fats are concerned, they're burned from the body when
cells oxidize to release energy in the form of exercise. When
exercise is done slowly to moderately for 20 to 30 minutes, then
the majority of energy is taken from the fat stores.

It's important to understand that the loss of fat comes from fat
cells all over the body, not just from one or more specific areas.
Therefore, fat reduction of a certain area is not generally

The best exercise for the purpose of fat loss is fast walking either
indoors on the treadmill or outdoors. Walk until you are mildly
puffing and hold that rate for the allotted time.

If your cardio activities leave you panting or breathless you are
going too hard. Your energy will be then coming from your
carbohydrate reserves and not from your fat stores.

Nutrition For Weight Loss

By decreasing the amount of calories you eat per day to the
weight loss amount, you should start losing weight. Don't go any
lower and check the mirror regularly to judge your progress.

If you don't have an accurate idea of how many calories you are
consuming a day, how will you know whether you're overeating
or not?

So go ahead and try to eat small frequent meals during the day
each containing a little protein to maintain muscle and energy
levels. Also try to consume foods with vital vitamin and mineral
compositions on a daily basis.

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain.