I have worked with hundreds of people who
Were interested in weight loss. Above
over the years i have noticed four areas that
I think these are special obstacles.
to weight loss. If your goal is to be
successful weight loss and preservation
him, avoid the "big 4" no-nos.
# 1 Big No-No: Doesn’t exercise daily
the basis. Daily exercise sends your metabolism
through the roof! I have seen a LOT of people
who are not very regular exercise machines, lose
weight and hold it.
Weight loss and maintaining this loss
can be very difficult. However, both can
make it much easier using regular
exercise, preferably in the morning.
If you are interested in losing fat, you
The goal is to create a daily calorie
deficiency. For example, if you consume
1700 calories a day and expenses 2000
calories per day, your caloric deficit
300 calories. Losing a pound of fat requires
3500 calorie deficit. So lose
two pounds a week would require daily
1000 calorie deficit.
So, if you want to increase your daily
calorie, you have two options;
1. To reduce calorie intake by consuming
fewer calories or
2. Increase calorie consumption
more activity / exercise.
However, you cannot reduce daily
calorie intake is well below 1200 to
1500 or so without potential creation
problems with health and metabolism.
In fact, the metabolism of many people (basal
metabolic rate) is so slow since years
inactivity and diets that they only
burning less than 1500 calories a day.
Without exercise they will have
reduce daily calorie intake to
unhealthy levels to lose weight. AND
calorie, too low, only creates
more problems with metabolism and
weight gain cycle.
Thus, the only remaining deficiency factor
the equation is caloric costs through
increased activity / exercise.
The good news is that you can substantially
increase your caloric expenses. For
For example, if you are currently
30 minutes two days a week, during the period
few weeks you can increase your walking
up to 60 minutes a day, six to seven days
a week and start weight training at 30
minutes three days a week.
So in this example, you would increase your
monthly training minutes from about 240 to
1530. In addition, in addition to the calories that
you spend during your workout, you would
also significantly increase the amount
calories that you burn 24 hours a day, yes,
you even burn more calories while you
sleep because you activated your main
metabolic rate. You can't win, can you?
Here is another VERY important reason.
exercise when you limit
calories and trying to lose weight. you are inclined
lose muscle tissue from any muscle that
you don't use while you limit
calories. You heard it - use it or lose it.
And there are three main consequences for
muscle loss;
1. Your metabolism (basal metabolism)
decreases, forcing you to burn * less * calories
24 hours a day and calling service
your weight loss is very difficult.
2. Your muscles become flabby and soft.
3. Your creator and tired
easier.
# 2 Big No-No: Not deciding to make a sharp
change. I saw it again and again
with hundreds of people. Without someone
Decides they are ready
serious about losing weight and ready
drastic changes, their chances of losing
weight and hold is not good.
Research continues to indicate that
Americans are becoming more sedentary.
and fatter every year. This movement to
inaction and an increase in body fat
even more pronounced in children who
Do not go out and play again. Instead,
they sit in front of the TV or computer
(perhaps like their parents) for many of
their waking hours.
We know that there is a very direct
human feedback
activity level and percentage
their weight, which is fat. less activity
equal more fat and more activity equal
fat.
I recently received an email
what I want to share with you. it
weight loss and fitness success story
what makes you start practicing
while you read it.
This is from the 48 year old Lady Elizabeth,
who lives in Lexington, Kentucky. she is
is living proof that less activity
equal more fat and more activity
equal to less fat. Here is her letter:
"Greg, I write to thank you for your
inspirational articles and telling you about
my journey (rough) to fitness. I
was at a healthy weight at an early age
twenties and had my first child at the age
26. I stayed about 30 pounds overweight
after her birth. "
"I managed to get another 15 pounds for
the next four years mainly due to
several diets that I have tried. After birth
my second child at the age of 31 i was 60
pounds overweight and very upset.
Over the next 15 years I tried numerous
diets (even eat only rice), which
higher led to me 120 pounds
overweight. "
"I started reading your articles two years
back and he finally began to sink. I
finally realized that the exercise was not
just about the calories that I was burning
during a workout. I finally understood
that I will never lose weight and
keep it without any real exercise
in my life. "
"I reached a point in my life when my
weight ruined my life. I got to
where everything was a struggle
not one of my fat clothes was right
want to see someone because of how i
looked and even walking made me
gasping for breath. I decided that
make a dramatic change at this point or
I would give up. I decided to make a sharp
change. "
"I knew that this exercise should be
priority and so I changed a few things
in my daily schedule to make it happen.
I started with very little, but I was very
are consistent. I worked up to 45 minutes
aerobic exercises in the morning and 30
45 minutes in the evening. On Saturdays,
I do a less intense but longer walk
through my district of the city enjoying everything
Attraction. I am up to 8 to 10 miles on
my saturday walk. I, too, weight train
three days a week. Please don't get
impression that it was easy. I went
through MANY hard fights but
I felt better when I progressed. "
“I am now 12 pounds from my weight goal. Greg,
I can not explain how my life
has changed. Everything is different. Even
how people talk to me. It's almost
how people didn't even see a person
under all this fat. Probably the best
that I now have energy.
I do not get tired, as before.
be. "
"Obviously, my perception of exercise
now changed. I enjoy it and look forward
to him. I plan to do half
The marathon (13.3 miles) is in the fall.
Thanks again for your words.
encouragement. "
Elizabeth
Lexington, KY
Wow This lady does not stop. Notice that
she first realized the true benefits
and then decided to do * anything *
she had to exercise to become
a consistent part of her life.
Exercise radically changes your body.
handles fat! when you are sedentary, everything
physiological signals tell your body
hang on fat and dump
increased muscle metabolism. When you
every day every
physiological signals tell your body
lose fat and increase metabolism
muscle gain What signals do you want?
# 3 Big No-No: Don't waste time planning
and cook food. Healthy food for
weight loss does not just happen, you have to
take the time to do it.
Unreadiness is the main factor that
leads to overeating and unhealthy eating.
Spend time planning your shopping and eating
during the week. Take time to prepare
lunch to be recruited and
in the evening, etc. Plan healthy snacks
have at home, in the car, at work, etc.
Our weight loss programs specifically
discuss how to create an effective snack
system.
4. Not including intervals in your aerobic
an exercise. Intervals are short periods (about one
minute) more intense exercise mixed with your
regular aerobic exercise. For
For example, if you walk, you would do
1 minute faster walk interval
every five minutes through exercise
session.
Here is what it will look like. You will start with
your normal three to five minute workout and
then five minutes to workout you do
your first interval, one minute faster
walking (or perhaps jogging). At the end
this minute you must be “wrapped” and ready
slow down You slow down your normal
speed over the next four minutes
and then your fifth minute is another
minutes gap. This pattern continues
through training.
You will get several benefits from intervals.
1. Intervals can help you pass by.
weight loss plateau.
2. Intervals increase your aerobic fitness.
“push envelope” level. Performing
your spacing that you cross anaerobic
threshold in anaerobic metabolism, coercion
your body needs to be conditioned more
intense exercise.
3. Increased fitness means that
a certain level of exercise will be easier
and that you can train on
higher intensity that “burns” more calories.
4. Enhanced fitness also means
that you will be less tired from daily
and you will have more "energy",
during the day.
5. Intervals increase your main exchange.
(BMR) forcing you to burn more calories
24 hours a day.
6. Intervals make you burn more calories.
during training and for several
hours later.
7. Intervals will tone the muscles involved.
more so than your regular aerobic
an exercise.
8. Intervals can make your exercise less.
monotonous and help time more
fast.
9. Intervals will revive you!
If you want to excite a little
your exercise and you are looking for the best
results, set intervals.
Avoid these four "no-nos" and your weight loss
efforts are likely to be successful.
copyright 2007 by Greg Landry, MS
