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Everyone Ignores
by: Johnny Lavot
Many times, when one begins a new fat loss regime; they focus on
dieting (hopefully intelligent dieting, not fad diets or very low
calorie diets) and hopefully an exercise regime. Most of the time,
to accomplish fat loss, people seem to believe that aerobic (aka.
cardio) training in addition to a moderate reduction in calories is
the best course of action to accomplish this. The main goal is to
create a caloric deficit through these methods so that the body must
use fat stores to make up for the deficit, therefore accomplishing
fat loss. However, many times people run into a plateau that is
caused by the lowering of the metabolism due to muscle loss because
of the new diet and exercise regime. This lowering of the metabolism
is known as the starvation response. You've experienced this if
you've ever tried to lose fat before and eventually, even though you
may have tried very hard, you seemed to not be able to lose anymore
fat.
Aerobic training is the chief way you will burn fat during exercise,
and will greatly help to avoid the starvation response compared to
changing the diet alone (dieting only, without any exercise will
cause it to a much greater degree - but that is the subject for
another article - you can find more information at
http://www.weight-loss-resources.com). However, dieting and training
aerobically can still eat away some of your muscle anyway - unless
you know what you're doing. When one weight trains in addition to
cardio and intelligent dieting, the body signals a response to keep
muscle. Because muscle is one of the major factors that dictates
your metabolism at rest, keeping muscle will help you to steer clear
of the dreaded starvation response.
In my opinion, the weight lifting part of your exercise program
should be the core - it is the meat. While aerobic training is like
the steak sauce that goes along with your meat. Cardio is not
totally necessary, but it will increase your rate of fat loss in
comparison to dieting and weight lifting alone. Weight lifting will
increase your muscle mass (cardio does not), which increases your
resting metabolism, which helps you to create a healthy caloric
deficit. One pound of muscle will burn an additional 35 to 50
calories per day. So, simply gaining 4 pounds of muscle is
approximately equivalent to walking for an hour each day. Also,
during a weight lifting workout, you are burning calories anyway -
don't think that lifting weights does not use up your energy.
Another spiffy benefit of weight training is its effect on the body
after the workout. This is known as the glowing effect or EPOC -
which stands for exercise post oxygen consumption. Essentially, your
body must recover from the muscle tears you just imposed upon it,
and that requires calories too.
One thing that strict dieting and aerobic exercise can do is cause
people to lose so much fat and muscle (as stated before), that a
skinny, yet unhealthy and unattractive look is created. In the sense
of attractiveness, skinny may look better than fat, but when you
have a low body fat percentage and also a healthy dose of muscle
tone (male or female), you feel and look much more attractive and
healthier (the healthier you look, the more attractive you look) to
the opposite sex.
It seems that one reason that many women avoid weight training is
for fear that they will become "bulky". More than likely, this
belief was created after seeing some overly (and sometimes manly)
muscular fitness models on T.V. and in magazines. Well, 99% of those
women probably take some sort of hormone or steroid compound;
otherwise they wouldn't look as manly as they do. They also follow
extremely strict diet and training regimes to attain that level of
fitness. However, if you are a woman you probably aren’t going to be
doing or taking the things those people do. Even if you really
wanted to, you would have trouble looking like that. Weight training
will not do that to you - even if it did, you can easily stop or
turn your weight training regime into a maintenance phase. You are
in total control of how muscular you want to become.
If you're goal is fat loss, remember to incorporate weight training
into your exercise regime along with cardio and intelligent dieting.
The combination of these three things is the key to achieving your
goals and sculpting your body without hitting plateaus. You have
nothing to lose by weight training except the fat. You can find more
information on achieving your weight loss goals at
http://www.weight-loss-resources.com.
About the author:
Many times, when one begins a new fat loss regime; they focus on
dieting (hopefully intelligent dieting, not fad diets or very low
calorie diets) and hopefully an exercise regime. Most of the time,
to accomplish fat loss, people seem to believe that aerobic (aka.
cardio) training in addition to a moderate reduction in calories is
the best course of action to accomplish this. The main goal is to
create a caloric deficit through these methods so that the body must
use fat stores to make up for the deficit, therefore accomplishing
fat loss. However, many times people run into a plateau that is
caused by the lowering of the metabolism due to muscle loss because
of the new diet and exercise regime. This lowering of the metabolism
is known as the starvation response. You've experienced this if
you've ever tried to lose fat before and eventually, even though you
may have tried very hard, you seemed to not be able to lose anymore
fat.
Aerobic training is the chief way you will burn fat during exercise,
and will greatly help to avoid the starvation response compared to
changing the diet alone (dieting only, without any exercise will
cause it to a much greater degree - but that is the subject for
another article - you can find more information at
http://www.weight-loss-resources.com).However, dieting and training
aerobically can still eat away some of your muscle anyway - unless
you know what you're doing. When one weight trains in addition to
cardio and intelligent dieting, the body signals a response to keep
muscle. Because muscle is one of the major factors that dictates
your metabolism at rest, keeping muscle will help you to steer clear
of the dreaded starvation response.
In my opinion, the weight lifting part of your exercise program
should be the core - it is the meat. While aerobic training is like
the steak sauce that goes along with your meat. Cardio is not
totally necessary, but it will increase your rate of fat loss in
comparison to dieting and weight lifting alone. Weight lifting will
increase your muscle mass (cardio does not), which increases your
resting metabolism, which helps you to create a healthy caloric
deficit. One pound of muscle will burn an additional 35 to 50
calories per day. So, simply gaining 4 pounds of muscle is
approximately equivalent to walking for an hour each day. Also,
during a weight lifting workout, you are burning calories anyway -
don't think that lifting weights does not use up your energy.
Another spiffy benefit of weight training is its effect on the body
after the workout. This is known as the glowing effect or EPOC -
which stands for exercise post oxygen consumption. Essentially, your
body must recover from the muscle tears you just imposed upon it,
and that requires calories too.
One thing that strict dieting and aerobic exercise can do is cause
people to lose so much fat and muscle (as stated before), that a
skinny, yet unhealthy and unattractive look is created. In the sense
of attractiveness, skinny may look better than fat, but when you
have a low body fat percentage and also a healthy dose of muscle
tone (male or female), you feel and look much more attractive and
healthier (the healthier you look, the more attractive you look) to
the opposite sex.
It seems that one reason that many women avoid weight training is
for fear that they will become "bulky". More than likely, this
belief was created after seeing some overly (and sometimes manly)
muscular fitness models on T.V. and in magazines. Well, 99% of those
women probably take some sort of hormone or steroid compound;
otherwise they wouldn't look as manly as they do. They also follow
extremely strict diet and training regimes to attain that level of
fitness. However, if you are a woman you probably aren’t going to be
doing or taking the things those people do. Even if you really
wanted to, you would have trouble looking like that. Weight training
will not do that to you - even if it did, you can easily stop or
turn your weight training regime into a maintenance phase. You are
in total control of how muscular you want to become.
If you're goal is fat loss, remember to incorporate weight training
into your exercise regime along with cardio and intelligent dieting.
The combination of these three things is the key to achieving your
goals and sculpting your body without hitting plateaus. You have
nothing to lose by weight training except the fat. You can find more
information on achieving your weight loss goals at
http://www.weight-loss-resources.com
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