| How many times have you heard a friend
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| | together with a glowing complexion to
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| say, "I am on a diet"? Then what happens
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| | boot!
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| is your friend would lose some weight for
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| | Here is how you do it. Simply, losing
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| a while before putting them all back on
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| | fats just means you must burn more
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| again. I'll bet you have also seen
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| | calories than you consume. Period.
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| someone say that "Cardio is the best for
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| | Lift weights with compound exercises -
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| losing weight". This person would then
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| | Forget those puny biceps curls and tricep
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| religiously pound the treadmill but
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| | push downs. Go for big muscle groups like
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| results are agonizingly slow. Soon, he
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| | legs, back and chest routines. Why?
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| gives up and gains back all the weight he
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| | Because you are working with bigger parts
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| had lost, and sometimes even gaining some
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| | with more mass, and that means more body
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| extra kilos!
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| | parts are working, translating into more
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| Ah, so you thought you've finally found
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| | calories being expended. If you are fit,
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| the answer to permanent weight loss. You
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| | do giant sets (4 or more exercises or
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| went on a strict diet and ran your heart
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| | sets with no rest in between sets or
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| out. You dropped kilos real quickly. But
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| | exercises).
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| somehow, something is wrong when you look
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| | Here's an example. Do only one set of
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| into the mirror in your birthday suit.
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| | each exercise with no rest in between the
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| Yes you have lost some weight, but
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| | exercises. Choose a weight of about
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| somehow your body shape isn't as
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| | 60%-70% of what you normally lift and go
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| flattering as you would like it to be.
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| | for at least 25 reps. Do more if you can
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| And then suddenly, you hit a plateau.
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| | or until your muscles are fatigued, then
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| No matter how strict your diet and cardio
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| | stop. Leave the gym. The whole routine
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| workouts are, your weight just simply
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| | should not take you more than 40 minutes.
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| refuses to drop any further. Then horrors
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| | After thoroughly warming up, start with
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| of horrors, you actually start to gain
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| | squats, then dip, bench press, barbell
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| some weight! You get disillusioned
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| | row and military press. Sounds simple?
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| because with the unrewarding program and
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| | Not so. You will be huffing, puffing and
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| soon you succumb to 'guilt food' more
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| | sweating profusely. What is achieved? You
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| often, and the weight comes right back up
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| | will have combined a cardio workout with
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| once again. The program fails and you
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| | a lifting workout and your metabolism
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| blame it on your bad genes. Why???
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| | will burn for the next several hours. Do
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| Here's why. Firstly, take a good look at
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| | this 3 times a week with at least a day's
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| the title of this article. It's to "Fend
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| | rest in between lifting days.
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| Off Fats" and not "lose weight". My point
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| | After 4-8 weeks, change the sequence of
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| is, by merely losing weight, you will
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| | the exercises. So if you usually squat
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| also lose some muscle mass in the
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| | first, then squat last. Then after
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| process. By losing muscles, you will lose
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| | another 4-8 weeks, change some of the
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| body tone and thus your metabolism rate
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| | exercises, like substituting squats with
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| for burning calories will slow down.
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| | dead lift, or bar bell rows with lat pull
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| Therefore, you have got to build muscles
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| | down. This is to shock your muscles so
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| while losing fats. You may even gain some
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| | that they continue to adapt and grow.
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| weight because muscles are heavier than
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| | For cardio, go for a run first thing in
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| fats.
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| | the morning before breakfast. If you are
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| To lose fats and keep them off
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| | jogging at normal speed, sustain the jog
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| permanently, you have to combine healthy
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| | for at least 45 minutes. If you are
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| eating habits, incorporate cardio
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| | running at 65% to 80% of your maximum
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| exercises and lift weights to build
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| | heart rate (you will be panting and
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| muscles. For every kg of muscles you
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| | unable to sing or complete a sentence
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| pack, you will burn an extra 70-100
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| | while running), then 20-30 minutes will
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| calories per day even without doing
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| | be enough. Anything more than that may
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| anything. Can you imagine the benefits of
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| | cause muscle break down. You may
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| building up 5kg of extra muscles? You
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| | intersperse the speed with slower jogs in
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| will be burning 350 to 500 extra calories
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| | between to catch your breath. Do these
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| a day even if you just laze around.
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| | 5-6 times a week.
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| You'll be burning a Big Mac everyday! To
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| | Eating habits? Just eat less of what you
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| further illustrate my point, 1 kg = about
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| | normally eat. For example if you have 2
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| 7,700 calories, thus if you burn 500
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| | slices of bread with 2 eggs in the
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| calories a day because of the extra
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| | morning, now take just one slice and an
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| muscles you have, you will be burning off
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| | egg. Just eat half of what you eat but
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| about 1 kg every 2 weeks simply because
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| | eat more regularly. Have 5 to 6 meals a
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| of your higher metabolism rate!
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| | day if you can. This is to feed your body
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| You'll also look good, healthy and
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| | frequently so that it will not go into
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| well-toned too! Is it any wonder why body
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| | starvation mode and start to conserve
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| builders eat so much but do not put on
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| | fats. At the same time, it will boost
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| fat as easily?
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| | metabolism because your body burns
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| Everyone knows that intensive cardio and
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| | calories while digesting the food. Chuck
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| strict diets cause you to lose muscle
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| | away all soft drinks, sugared drinks and
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| mass along with fats. So while you will
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| | stop adding sugar into your coffee and
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| lose some weight at the beginning, you
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| | tea. Just by abstaining from sugary
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| will look like, well, just a smaller
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| | drinks, you may already have gotten rid
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| version of you without any muscle tone.
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| | yourself of 200 calories per day. Drink
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| That's not what we want is it?
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| | plenty of water instead and double the
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| So, as you lose more and more muscles,
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| | amount if you can.
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| your metabolism begins to slow down. On
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| | Oh, by the way, all work and no play
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| top of that, your body will start
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| | makes Jack a dull (and very tired) boy.
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| conserving fats and 'eat' your muscles
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| | Do choose a day to relax a week. No
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| for energy because it is reacting to your
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| | exercise on that day. Indulge in your
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| strict diet. What happens then is that
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| | favorite food if you must. Hey, pat
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| you will hit a plateau and no matter what
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| | yourself on the back and reward yourself
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| you do, you will not reduce anymore
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| | for passing another grueling week. After
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| weight and your fats will start creeping
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| | all, your body needs to recover too.
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| up again. This, in a nutshell, is the
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| | As you reach your fat loss goals and you
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| 'yo-yo' dieting effect that we hear so
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| | are happy with your muscular development,
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| much about.
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| | you can then take things a little easier.
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| Losing fats is simple. And notice that I
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| | Hit the gym less frequently, have shorter
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| said 'simple' but did not say that it is
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| | runs and even relax a little in your
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| 'easy'. My pointers will be simple to
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| | diet. Because of your greater
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| understand, but the execution will take
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| | musculature, your body is now a
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| determination and discipline on your
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| | fat-burning machine. You have earned that
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| part. It is a lifestyle change to keep
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| | luxury.
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| the fats off permanently and you will be
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| | Simple? Sure. But do you have the
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| glad you did because you will get used to
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| | determination enough to lose those fats
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| the changes in only a few weeks. By then,
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| | and keep them off permanently? Who said
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| it will become a cultivated habit for
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| | you must go on a strict diet to lose
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| you, especially when you are rewarded
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| | weight and keep the fat off forever? It's
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| with a fitter, healthier, hunkier you,
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| | your call folks!
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