Exercise Changes Metabolism – Loses More Weight
That picture is of someone fat and overweight. Somebody that gets little or no exercise. As a matter of fact – the more weight they gained, the less exercise they got (because it was harder to move around and do things). Anyone fat that says “I can do just as much as a skinny person” is just a liar in most cases. You can definitely be fat and have a level of “fit”, and you can be skinny and be “unfit” (with no muscle mass). But if you are 50 lbs or more overweight, or extremely fat (the picture above would be classified as ‘morbidly obese’) you have a slower metabolism than you could.
Many people blame their “fatness” on a thyroid problem. Sure, some people do have a medical condition like that – but less than 1% of people actually has it (and most that use that excuse have never been tested). You’ve probably heard that when you gain weight and start being less active your body goes into “fat storage mode”. It thinks for some reason that you need all this fat, and the less you do – the more it holds onto. In fact, the more you eat, and the more you sit on your butt the worse it gets. Your metabolism gets lower and lower, you burn less and less calories, and most likely the depression you’re giving yourself (about being so overweight) just makes you eat more and more (making it even worse).
You may be your own worst enemy in the situation, but you can turn it around. If you’re a fat builder – turn yourself into a muscle builder. It doesn’t matter how fat you are – you can start turning that fat into music overnight by working out and being more active. You need to exercise 30-40 minutes everyday in a way that truly makes you sweat.
Working Out Does MORE Than You Think
You need to cut back your food intake and keep track of what you eat, that’s definitely a good start. Some people have the perception that you’re working out simply to turn calories. It’s true that exercise will burn off calories. Did you know that a 220lb person will burn off 12 calories per minute while working out? Working out for 40 minutes will burn off 480 calories. If you eat 3,000 calories per day – that daily workout takes your calorie intake down to 2,520 calories.
What you probably don’t know is that consistently working out will change your metabolism over time (for the better). Even if you’re extremely overweight, you’ll start to build up muscle under your fat (from working out). It will begin to happen over just the first few weeks. You’ll actually begin to GAIN muscle weight as you start to burn off the fat and inches.
What nobody ever told you was, for every pound of muscle you gain – you will burn an additional 50 calories per day off (even while you sleep). So if you work out consistently for say 60 days – and end up building 5 lbs of muscle mass, you will burn an additional 250 calories per day off (even if you’re still quite fat).
You know what they say about “a body in motion – stays in motion”, and if you start the process of getting fit you’ll find this is actually the case. I’m not going to lie – the road is rough (especially the first month), but the rewards are great for those that stick with it. The more time you put in, the greater the payoff is.
Imagine after 2 months being able to say that you burn off 400-500 calories per day by working out and exercise, and (due to gained muscle) you potentially burn an additional 250 calories per day as an added bonus?
You can actually change your own metabolism for the better and turn your life around. Working out and building muscle over time will stockpile energy that burns calories (even while you sleep).
How to Lose Abdominal Fat
Losing abdominal fat seems to be of importance especially when the holiday season comes closer and we are planning to spend some time on the beach. One thought about our bikini and how attractive we might look, and there we are, starting to search for the best way to lose belly fat!
Abdominal weight loss myth
We first have to clarify some myths about getting a slim midsection. The biggest myth is special exercise that is supposed to reduce your belly, like abdominal crunches etc. Many people have put in much effort and done these exercises religiously only to get frustrated with the lack of the desired results! Maybe you also have been one of them? Fitness and weight loss experts know that you simply can not spot reduce fat with exercises!
Exercise builds muscles!
What exercise does, depends on the type of exercise. Low intensity cardio, where you stay in the aerobic range, is a good fat loss exercise. But it reduces the fat allover the body. High intensity interval training (HIIT) can achieve the same results with a shorter training time (e.g. 20 mins interval training might burn the same calories as 40 min cardio).
Strength training builds muscles depending on what muscle groups you worked on. So what happens when you do hundreds of abdominal crunches or other abdominal exercises? These exercises build muscles! BUT – underneath your abdominal fat layer! And nobody will see these nice muscles!
Nutrition is the key
The best way to lose abdominal fat is to reduce the body fat with diet! Nutrition is the key component here. You have to create a calorie deficit to achieve this. The easiest way to do this is to cut out all sugars and simple carbohydrates and also to reduce complex carbohydrates while eating more protein, which will keep you feeling full. This is how the leanest people get their results – bodybuilders! Generally, they never were my role model (to many muscles for my taste), but when you think about it, they are lean!
Although nutrition is crucial for reducing fat in your body, one also has to make mention of the fact that dieting (eating less calories than you burn) leads to an overall fat loss in the whole body. There is unfortunately no way to only lose abdominal weight. No magic pill and no super food can achieve this! Even worse, the abdominal fat is usually the last one to come off! But maybe that’s why we consider somebody being in perfect shape only when their midsection is slim. Your belly shows if you have made it or if there is still fat left that needs to be covered up!
Conclusions
To lose abdominal weight successfully you need to focus on general nutritionally based fat loss strategies. And if you want ripped abs, you first have to get rid of your belly fat layer, only then building your abdominal muscles with specific exercises makes sense and the acquired muscle mass can be seen. But then you really can show off on the beach!
Author: Claudia Ohst from http://dietonautopilot.com
I Plan to Lose Weight with Total Gym
Everyone knows that if you exercise and work out you lose more weight. Year ago I had a membership at them gym (now closed), but that’s the only time I ever had a “membership” to something like that. Well, we had a family membership for the YMCA once, but I never went – the kids just went swimming. And that’s one reason that a monthly type membership for a gym or the “Y” just doesn’t seem to work out for me. With kids, and work, and blogging…I just don’t have enough time to devote to going somewhere to work out and exercise. With the price of gas now – who can blame me?
My wife and I decided last year we need a way to work out at home whenever we wanted to, and we bought a “total gym”. That’s right – the one with Chuck Norris and Christy Brinkly that you see on TV all the time (go ahead and make fun). I’m guilty of not using it for the last 10 months or so – but at least it hasn’t become a place to hang our drying clothes (just yet). It’s still setup in our basement and ready to go.
I have to say, last year when I worked out on the Total Gym at least 5 days per week – I had more energy, I slept better, I was more alert, I felt more confident, and I could feel muscle building in my body daily. When I flexed my arm I actually had muscle and not flab! I’m going to start working out with our Totaly Gym again this week to see if I can help meet my goal to get down to 250 lbs this month!
Surprisingly enough, when we compared the Total Gym to that rediculous costing “Bowflex” it was waaaay cheaper – and we’ve been very satisfied. We just have to use it more. Explore your options for affordable ways to workout at home. Save your time and gas. Use the link below to go directly to the Total Gym web site, or below that see if you can find a good deal on a “used Total Gym” on eBay. I will say – at least if you go direct you may be able to save on shipping charges.
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