Weight Tips Blog

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WEIGHT LOSS TIPS
Craig Ballantyne from Turbulence Training and TTMembers shows us how to lose fat quickly and effectively.

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Say what? Weight is not Weight? What is she talking about? OK, maybe weight is weight, but here’s the weight tip that I am making you you wait for (Sorry, couldn’t resist).

If we are precise in our use of language, it is not really “weight” that we want to lose. It’s “fat.” Fat, obviously, has weight, but so does muscle, and as discussed elsewhere on my blog, muscle burns more calories and helps us function in our daily lives. So, we don’t want to lose muscle when we’re really trying to lose fat.

Muscle actually weighs more than fat, but the last thing we want to do is lose muscle! Fat is ugly, but muscle is sexy, and functional.

That’s why it’s important for us to include exercise, and especially some form of strength training (not just cardio) in our schedules.

The sad truth is that if we don’t exercise properly and at the same time we get on one of those starvation diet plans, our bodies are going to burn up muscle and store fat. Guess what? We’ll end up more imbalanced than ever - and probably fatter too.

This discouraging sequence of events happens over and over to poor souls who think they need to starve themselves to lose weight. By starving, they have no energy to exercise and their bodies go into the fabled “starvation mode.” Metabolism slows down. More fat is stored. Talk about a vicious cycle! And it’s all because so many dieters lack the right information to be successful in their weight loss goals.

Sure, we want to lose “weight,” but more specifically we want to lose “fat weight,” not “muscle weight.” So, don’t even think about “starving down.” Make better food choices - nutrient dense choices as opposed to empty calories, and get busy with that strength training. You don’t have to kill yourself, just moderate strength exercises for weight loss are sufficient. And by now you know that when I say “weight loss,” I really mean “fat loss.”

That’s it for now, you “Loser!”

Technorati Tags: fat loss, weight tips

Apologies to Sly and the Family Stone, who had a song by the same name a long time ago. But I’m not talking about music or drugs, I’m talking about metabolism. This is one of my most important weight tips.

You’ve got to take it higher . . .

Yep, if you want to kick your weight loss program into high gear, one of the best ways to do it is to increase your metabolism.

Put simply, metabolism is the rate at which your body burns calories. Metabolism occurs naturally, even if you are not exerting any effort. Yes, it’s even going on while you are sleeping.

The rate of metabolism differs significantly from person to person. You and I can have the same level of activity, the same diet, and weigh the same amount, but we may still gain or lose weight at different rates. That’s because we don’t have the same metabolism.

We’ve all got that really annoying friend who eats twice as much as we do and doesn’t gain weight. Don’t you hate when that happens! Well, you can thank your metabolism in large part for that. So, what influences metabolism?

• Age - metabolism slows 5% per decade after age 40
• Sex - men generally burn calories faster than women (Not fair!)
• Heredity - You can actually inherit your metabolic tendencies (Thanks, Mom)
• Lean body mass - metabolism increases with muscle mass - More Muscle, Higher Metabolism

So, did that last item give you any bright ideas? More Muscle - Higher Metabolism. Let’s see, if your metabolism goes up, your weight will most likely go . . . down!

Alright, then what can we do to take that metabolism higher? This list should get you started:

1. Eat smaller, more frequent meals. The longer you go between meals the more likely it is that your body will go into “starvation” mode. When that happens, your metabolism slows way down.
2. Drink appropriate amounts of water. Depriving your body of water can have a similar result to depriving it of food. Don’t do it.
3. Aerobic exercise. Aerobic exercise will increase your metabolism temporarily. Walking, riding a bicycle, swimming, aerobics, yoga. You pick.
4. Strength training. Muscle burns a lot more calories than fat does. The more you increase your muscle mass, the higher your resting metabolic rate will be. That means you’re not only burning more calories when you’re exercising. You’re burning more calories when you’re resting. An extra pound of muscle can burn up to 50 additional calories just to maintain itself — with no effort on your part.

You don’t have to “bulk up.” Think about some of those female swimmers and gymnasts. Well conditioned, toned, and thin. They’re not muscle heads. So, since I seem to be hung up on old song titles today, “Let’s Get Physical.” Olivia Newton-John knew what she was talking about.

And listen, when you replace some of that fat with muscle, you’ll be surprised how much better you feel and how much better your body carries you through the day. It really is a noticeable difference.

Technorati Tags: metabolism, weight loss