4 Sure-Fire Tips For Effective Weight Loss
By Gary Matthews, http://www.maximumfitness.com
Editor's note: Mr. Matthews is referring to fat loss, in this article. He uses the phrase "weight loss" because that's the phrase people toss around. In our discussions with him, he correctly noted there is a fundamental difference between the two. Supplecity maintains that you cannot think in terms of "weight loss" and reach your body composition goals.
Are you just plain fed up because you haven't lost weight for a long time now on that latest fad diet? Please stop! Don't even think about trying another diet, because it will only produce the same results as you have already seen.
Have a look at the four sure fire tips below. These are based on "Scientific Principles" that have always been around, but are not followed by the majority of weight loss programs.
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1. Increasing Your Metabolism
To produce sustained, permanent and long-term weight loss, it's imperative that you boost your metabolism. And the most effective way to raise your metabolism is to have a greater proportion of functional muscle on your body.
The only way to build this lean muscle so you can raise your metabolism is through "strength training". There's no other method that works wonders on the metabolism the way strength training does.
By performing strength training, you'll effectively increase the amount of functional lean muscle on your body--so your metabolism will elevate.
After a strength training session, your body will undergo a significant increase or "spike" in metabolism. This will allow you to burn much more fat then you were able to before.
2. It's All About Lean Muscle
"The amount of fat the body can burn is directly related to the more lean muscle your body can hold."
If your muscle system can sustain more energy and use this energy significantly when performing strength training, then it will be able to burn off the calories you eat and the excess fat on your body.
In other words, if your muscles become stronger and can hold more energy, you should be able to release this energy more efficiently to increase your metabolism--and to burn off excess calories that you have eaten.
Once we can build more lean muscle through our own strength, our bodies will become more efficient at burning fat.
It's also the amount of lean muscle on your body that makes you look good Once you burn off the excess fat from your body, the lean muscle underneath your skin will make you look healthy, energetic, and well-toned.
3. Decrease Your Daily Calories
For years now, we have been told to use dieting to rid the excess fat from our bodies.
The trouble with this concept is that the low calorie restricted diet would throw the body into starvation mode. This makes the body hold onto the fat and use precious muscle tissue for energy.
This would then lower the metabolism, causing greater muscle loss. Wen the diet is broken, the unwanted fat would not only return but actually increase because to the lowered metabolism.
The way around this is to cut your daily calorie intake by a small amount of calories only. This will stop any starvation mechanisms from clicking in. You can do this by making up a seven day eating plan and writing down everything you eat for the week, and then work out the calories you have eaten with a calorie counter. Divide this figure by seven and you have your daily calorie value.
Decrease daily calorie value by a couple of hundred calories per day and no more. This will generate slow weight loss and the majority will be fat loss only. The daily calories should be consumed during the day with small frequent meals.
Editor's note: An easier approach is to note your portion size. Simply put less on your plate, and then don't take seconds. Consider replacing the plates you now use with smaller plates. If eating out, ask for an extra plate. Then, remove half of what was served to you (restaurant meals are typically far too large--be sure you remove half of each item on your plate, not just the stuff that isn't fattening) and have the waiter take it away. Don't start eating until it's gone. Do not eat any bread--this is loaded with hydrogenated oil and empty calories.
4. Fast Walking Burns Fat
All you need to do now is incorporate "fast walking" into your weight loss program to hasten the burning of excess fat. Here are some of the benefits of fast walking:
"I can't stress enough how Fast Walking is necessary in every weight loss program."
Your next step? To take what you have just learned and apply it to your weight daily weight loss regime.
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your free weight loss e-course.
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Where an article is not bylined with a specific author's name, it was written by Mark Lamendola (see photos on home page and elsewhere on this site). Mark is a 4th degree blackbelt, has not been sick since 1971, and has not missed a workout since 1977. Just an example of how Mark knows what he's talking about: In his early 50s, Mark demonstrated a biceps curl using half his body weight. That's a Jack LaLanne level stunt. Few people can even come close. If you want to know how to build a strong, beautiful body, read the articles here.
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