I received a telephone call from a lady
last week. Her first word was "heeeelp"!
She was on a weight loss program and
only losing about one half pound per week.
She wanted to speed things up but didn't
want to do anything that was unhealthy.
Here's what I told her:
If you're interested in losing fat, you're
objective is to create a daily caloric
deficit. For example, If you're consuming
1700 calories per day, and expending 2000
calories per day, your caloric deficit is
300 calories.
So, if you'd like to increase your daily
caloric deficit, you have two options; to
decrease your caloric intake by eating
fewer calories, or increase your caloric
expenditure via more activity / exercise.
However, you cannot decrease your daily
caloric intake much lower than 1200 to
1500 or so without potentially creating
health and metabolism problems. So, the
remaining factor in the deficit equation
is caloric expenditure through increased
activity / exercise.
The good news is that you can substantially
increase your caloric expenditure. For
example, if you're exercising for 30 minutes
three days per week, over a period of
several weeks you can increase your exercise
to 60 to 90 minutes per day, six to seven
days per week. An example of this would be
60 minutes of aerobic exercise, six to
seven days per week and 30 minutes of weight
training three days per week.
So, in this example, you would increase your
monthly exercise minutes from about 360 to
1800. Plus, in addition to the calories that
you're expending during exercise, you would
also substantially increase the number of
calories you're burning 24 hours-a-day, yes,
you'll even burn more calories while you're
sleeping. You can't beat that, can you?
So, if you want to speed-up your fat loss,
here's your game plan..
1. Tone your muscles with weight training
three days per week. Toned muscles supercharge
your metabolism! This should be done just
after your aerobic exercise session.
2. Do some type of aerobic exercise (walking,
jogging, swimming, stationary cycling,
aerobic dancing, etc.) on a DAILY basis
(preferably in the morning) for 30 to 60
minutes! Note: If you haven't been exercising,
be sure to gradually increase your exercise
time.
3. Do an additional 15 to 30 minutes of
aerobic exercise in the evening, five days
per week. Some people like to do this just
before their dinner meal to decrease their
appetite, but after dinner is fine too.
In the interest of injury prevention and
not getting bored with your exercise, try
to alternate the type of exercise you do.
For example, walking in the morning and
aerobic dance in the evening.
4. Incorporate "intervals" into most of your
aerobic sessions. Intervals are a powerful
tool to help boost your metabolism. they
are explained in detail in my article,
"Intervals for Weight Loss."
5. Develop a more active lifestyle. Look
for the "hard" way to do things - the way
that requires the most energy expenditure.
Put this plan into action and you'll like
the results - you'll look better, feel
better, have less body fat and more muscle
tone! Get movin'!
copyright 2004 by Greg Landry, M.S.
Author and exercise physiologist, Greg Landry,
offers free weight loss and fitness success stories
and targeted, highly affective weight loss programs
for women, men, type 2 diabetics, and people with
slow metabolisms and hypothyroidism..
How was it for you? Did you get through the... Read More
To upgrade the current software in your brain you can... Read More
We know that children are becoming obese at an alarming... Read More
You may be considering a low carb diet program, but... Read More
No doubt about it, when we feel stressed we want... Read More
All Diets Work: No Diets WorkHave you lost weight in... Read More
While exercising isn't complicated, it's very easy to make mistakes.... Read More
1. Start Exercising first thing in the morning.As soon as... Read More
I just read this conventional diet tip ? and we've... Read More
The Zone Diet as a weight loss program has been... Read More
One of the difficulties with dieting is the well known... Read More
The gastric bypass procedure isn't for everyone, but those who've... Read More
Diet PillsTaking diet pills is definitely not an effective weight... Read More
Many individuals these days, male or female, young or old,... Read More
Have you noticed since your WLS and return to regular... Read More
Remember that movie with Jim Carey, "Dumb and Dumber?" And... Read More
I know how difficult it can be do stick to... Read More
Have you ever just felt like you were doing everything... Read More
The holidays are now officially over and it's time to... Read More
I know a lot of people out there would like... Read More
As a weight loss coach I speak will people regularly... Read More
Losing weight on hips and thighs has always been a... Read More
Weight Loss ? Basic Lessons for Sustained SuccessWeight loss is... Read More
Very few Americans are satisfied with their current weights. There... Read More
There are currently over 100 billion dollars sold in weight-loss... Read More
In a culture of blame-shifting we often look for someone... Read More
The diary is an essential help in reaching your weight... Read More
One pound of fat equals 3500 calories. Want to lose... Read More
The average American eats about twice as much protein than... Read More
What do I mean by that?Well, carrots are good for... Read More
One of the most important things you can do for... Read More
I know, I know. What a crazy question!Considering that we've... Read More
To continue the educational series on your health and fitness... Read More
Here are 7 simple habits that can help anyone enjoy... Read More
The best way you can get rid of your pop... Read More
Have you noticed since your WLS and return to regular... Read More
Offer a woman the choice between a dress she likes... Read More
We all have aspects of health we want to improve.... Read More
(But What You Need to Know if You Want to... Read More
A metabolism drug like ephedrine, has shown many people how... Read More
If you want to reduce your body fat, focus on... Read More
False campaignsMore than 50 percent of Americans and Canadians are... Read More
Is it easy to lose weight? Yes. Losing weight is... Read More
Weight Loss Red Flag GuideDespite claims to the contrary, there... Read More
Weight loss is an issue that affects men and women... Read More
If you're on a weight loss program you're under constant... Read More
New Medical Research shows high-intensity exercise can increase the body's... Read More
A reader recently wrote to ask why I don't include... Read More
First? establish realistic goals. Start with a target you can... Read More
The perfect diet should be combined with a healthy weight... Read More
As I explained in the first part of this article,... Read More
It is important that the public not only understand the... Read More
With the growing epidemic of diabetes and obesity in our... Read More
You've seen them a hundred times: "Before" and "After" pictures.... Read More
Gastric Bypass surgery is becoming increasingly more popular for the... Read More
Yesterday evening my computer hard drive crashed. Resulting in the... Read More
If anyone knows anything about fitness, it's that a low... Read More
Include in your diet things that contain more water like... Read More
Do you know that while you work out the muscles... Read More
Dieters dread the plateau. You're on a roll, losing weight... Read More
Do you tend to find your weight increases when you... Read More
On the road to weight loss, fitness, and health,... Read More
"Life is like a box of chocolates," drawled Forrest Gump.Metaphors... Read More
I was thinking about diets and such and it occurred... Read More
Adverse Events with Volumetrics Dr. Barbara Rolls is a well... Read More
The diary is an essential help in reaching your weight... Read More
Weight Loss |