Faster
Fat Loss That's Healthy
By Greg
Landry (Sincere thanks to Greg for letting me reprint this
article here!)
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.
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'!
Author and
exercise physiologist, Greg Landry, offers his free, "Fast,
Healthy Weight Loss" newsletter at his site:
http://www.Landry.com
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