| I've worked with hundreds of people who
| |
| | "I reached a point in my life where
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| were interested in losing weight. Overthe
| |
| | myweight was ruining my life. I got to
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| years I've noticed four areas that I
| |
| | thepoint where everything was a
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| believe are particular hindrancesto
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| | struggle,none of my fat clothes fit, I
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| weight loss. If your goal is to be
| |
| | didn'twant to see anyone because of the
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| successful at losing weight and keeping
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| | way Ilooked, and even walking made
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| it off, avoid the "big 4" no-nos.
| |
| | mebreathless. I decided that I would
|
|
| |
| | eithermake a drastic change at that point
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| #1 Big No-No: Not exercising on a daily
| |
| | orI would give up. I chose to make a
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| basis. Daily exercise sends your
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| | drasticchange."
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| metabolism through the roof! I have seen
| |
| |
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| VERY FEW peoplewho are not very regular
| |
| | "I knew that exercise needed to be
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| exercisers, loseweight AND keep it off.
| |
| | apriority and so I changed several
|
|
| |
| | thingsin my daily schedule to make that
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| Losing weight and maintaining that
| |
| | happen.I started with very little but I
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| losscan be very difficult. However, both
| |
| | was veryconsistent. I worked up to 45
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| canbe made considerably easier with
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| | minutes ofaerobic exercise in the morning
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| regularexercise, preferably in the
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| | and 30 to45 minutes in the evening. On
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| morning.
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| | Saturdays,I take a less intense, but
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|
| |
| | longer walkthroughout my area of town
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| If you're interested in losing fat,
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| | enjoying allthe sights. I'm up to 8 to 10
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| you'reobjective is to create a daily
| |
| | miles onmy Saturday walk. I also weight
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| caloricdeficit. For example, If you're
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| | trainthree days a week. Please don't get
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| consuming1700 calories per day, and
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| | theimpression that this was easy. I
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| expending 2000calories per day, your
| |
| | wentthrough MANY difficult struggles
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| caloric deficit is300 calories. Losing a
| |
| | butit definitely got easier as I
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| pound of fat requiresa deficit of 3500
| |
| | progressed."
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| calories. So, to lose two pounds per week
| |
| |
|
| would require a dailydeficit of 1000
| |
| | "I'm now 12 pounds from my goal weight.
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| calories.
| |
| | Greg,I can't begin to explain how my life
|
|
| |
| | haschanged. Everything is different.
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| So, if you'd like to increase your daily
| |
| | Eventhe way people talk to me. It's
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| caloric deficit, you have two options; 1.
| |
| | almostlike people didn't even see the
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| To decrease your caloric intake by
| |
| | personunder all that fat. Probably best
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| eatingfewer calories, or..2. To increase
| |
| | of allis that I have energy to function
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| your caloric expenditure via more
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| | now.I'm not constantly tired like I used
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| activity / exercise.However, you cannot
| |
| | tobe."
|
| decrease your dailycaloric intake much
| |
| |
|
| lower than 1200 to 1500 or so without
| |
| | "Obviously, my perception of exercise
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| potentially creating health and
| |
| | haschanged now. I enjoy it and look
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| metabolism problems.
| |
| | forwardto it. I'm planning on doing a
|
|
| |
| | halfmarathon (13.1 miles) walk in the
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| In fact, many people's metabolism (basal
| |
| | fall.Thanks again for your words of
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| metabolic rate) is so slow from years of
| |
| | encouragement."
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| inactivity and dieting, that they are
| |
| |
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| only burning fewer than 1500 calories per
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| | ElizabethLexington, Kentucky
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| day.Without exercise, they would have
| |
| |
|
| todecrease their daily caloric intake
| |
| | Wow! This lady is unstoppable. Notice
|
| tounhealthy levels to lose weight. And,
| |
| | thatshe first realized the true benefits
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| acaloric intake that's too low only
| |
| | ofexercise and then decided to do
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| createsmore metabolism problems and a
| |
| | *whatever*she had to for exercise to
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| vicious cycle of more weight gain.
| |
| | become aconsistent part of her life.
|
|
| |
| |
|
| So, the only remaining factor in the
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| | Exercise radically changes how your
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| deficit equation is caloric expenditure
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| | bodyhandles fat! when you're sedentary,
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| through increased activity / exercise.
| |
| | allthe physiological signals tell your
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|
| |
| | bodyto hang on to the fat and dump the
|
| The good news is that you can
| |
| | metabolism boosting muscle. When
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| substantiallyincrease your caloric
| |
| | you'reexercising on a daily basis, all
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| expenditure. Forexample, if you're
| |
| | thephysiological signals tell your body
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| currently walking for 30 minutes two days
| |
| | todump the fat and increase the
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| per week, over a period of several weeks
| |
| | metabolismboosting muscle. Which signals
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| you can increase your walkingto 60
| |
| | do you want?
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| minutes per day, six to seven daysper
| |
| |
|
| week and begin weight training for
| |
| | #3 Big No-No: Not taking the time to
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| 30minutes three days per week.
| |
| | planand prepare your eating. Healthy
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|
| |
| | eating forweight loss won't just happen,
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| So, in this example, you would increase
| |
| | you have tospend time on it.
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| your monthly exercise minutes from about
| |
| |
|
| 240 to 1530. Plus, in addition to the
| |
| | Not being prepared is a major factor
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| calories thatyou're expending during
| |
| | thatleads to overeating and unhealthy
|
| exercise, you wouldalso substantially
| |
| | eating.Take time to plan your shopping
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| increase the number ofcalories you're
| |
| | and eatingfor the week. Take time to
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| burning 24 hours-a-day, yes,you'll even
| |
| | prepare yourlunch to take to work, and
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| burn more calories while you'resleeping
| |
| | your meal forthe evening, etc. Plan for
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| because you've fired-up your
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| | healthy snacksto have at home, in your
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| basalmetabolic rate. You can't beat that,
| |
| | car, at work, etc.Our weight loss
|
| can you?
| |
| | programs specifically discuss how to set
|
|
| |
| | up an effective snackingsystem.
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| Here's another VERY important reasonto
| |
| |
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| exercise while you're restrictingcalories
| |
| | 4. Not including intervals in your
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| and trying to lose weight. you tendto
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| | aerobicexercise. Intervals are brief
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| lose muscle tissue from any muscle
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| | periods (about one minute) of more
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| thatyou're not using while you're
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| | intense exercise mixed into yourregular
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| restrictingcalories. You've heard it -
| |
| | aerobic exercise sessions. Forexample, if
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| use it or lose it.And, there are three
| |
| | you're walking, you would do aone minute
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| main consequences to losing muscle;1.
| |
| | interval of faster walking onceevery five
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| Your metabolism (basal metabolic
| |
| | minutes throughout your exercisesession.
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| rate)decreases causing you to burn
| |
| |
|
| *fewer* calories24 hours-a-day and
| |
| | Here's how it will look.. you'll start
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| causing the maintenanceof your weight
| |
| | withyour normal three to five minute
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| loss to be very difficult.2. Your muscles
| |
| | warm-up andthen five minutes into your
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| get flabby and mushy.3. Your are weaker
| |
| | workout you doyour first interval, one
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| and become fatiguedmore easily.
| |
| | minute of fasterwalking (or perhaps
|
|
| |
| | jogging). At the end ofthat minute you
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| #2 Big No-No: Not deciding to make a
| |
| | should be "winded" and readyto slow down.
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| drasticchange. I've seen this over and
| |
| | You'll slow down to your normalexercising
|
| over againwith hundreds of people. Unless
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| | speed for the next four minutesand then
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| someonedecides that they are ready to get
| |
| | your fifth minute is another oneminute
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| reallyserious about losing weight and
| |
| | interval. This pattern continues
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| ready tomake drastic changes, their
| |
| | throughout your exercise session.
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| chances of losingweight and keeping it
| |
| |
|
| off are not good.
| |
| | You'll derive several benefits from
|
|
| |
| | intervals..
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| Research continues to indicate
| |
| |
|
| thatAmericans are becoming more
| |
| | 1. Intervals can help you to get past
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| sedentary..and fatter every year. This
| |
| | aweight loss plateau.
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| move towardinactivity and an increase in
| |
| |
|
| body fatis even more pronounced in
| |
| | 2. Intervals increase your aerobic
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| children, whodon't get out and play
| |
| | fitnesslevel by "pushing the envelope".
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| anymore. Instead,they sit in front of a
| |
| | While doingyour interval you cross the
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| TV or computer(perhaps like their
| |
| | anaerobicthreshold into anaerobic
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| parents) for many of their waking hours.
| |
| | metabolism, forcingyour body to become
|
|
| |
| | conditioned to more intense exercise.
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| We know that there is a very
| |
| |
|
| direct,inverse relationship between a
| |
| | 3. Your increased level of fitness means
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| person'slevel of activity and the
| |
| | thata given level of exercise will feel
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| percentage oftheir weight that is fat.
| |
| | easierand that you will be able to
|
| less activityequals more fat, and more
| |
| | exercise at a higher intensity which
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| activity equalslees fat.
| |
| | "burns" more calories.
|
|
| |
| |
|
| I received an email message recentlythat
| |
| | 4. Your increased level of fitness also
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| I'd like to share with you. It's aweight
| |
| | meansthat you will be less fatigued from
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| loss and fitness success storythat makes
| |
| | dailyactivities and you'll have more
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| you want to start exercisingwhile you're
| |
| | "energy" throughout the day.
|
| reading it.
| |
| |
|
|
| |
| | 5. Intervals increase your basal
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| It's from a 48 year-old lady,
| |
| | metabolicrate (BMR), causing you to burn
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| Elizabeth,who lives in Lexington,
| |
| | more calories24 hours-a-day.
|
| Kentucky. Sheis living proof that less
| |
| |
|
| activityequals more fat, and more
| |
| | 6. Intervals cause you to "burn" more
|
| activity equals less fat. Here's her
| |
| | caloriesduring your exercise session and
|
| letter:
| |
| | for several hours afterwards.
|
|
| |
| |
|
| "Greg, I'm writing to thank you for
| |
| | 7. Intervals will tone the involved
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| yourinspiring articles and to tell you
| |
| | musclesto a greater degree than your
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| aboutmy journey (a rough one) to fitness.
| |
| | regular aerobic exercise would.
|
| Iwas at a healthy weight in my
| |
| |
|
| earlytwenties and had my first child at
| |
| | 8. Intervals can make your exercise
|
| age26. I remained about 30 pounds
| |
| | lessmonotonous and help the time pass
|
| overweightafter she was born."
| |
| | morequickly.
|
|
| |
| |
|
| "I managed to gain 15 more pounds
| |
| | 9. Intervals will energize you!
|
| duringthe next four years, mostly because
| |
| |
|
| of several diets I tried. After the
| |
| | If you'd like to put a little excitement
|
| birthof my second child at age 31, I was
| |
| | intoyour exercise, and you're looking for
|
| 60pounds overweight and very
| |
| | better results, give intervals a try.
|
| frustrated.Over the next 15 years I tried
| |
| |
|
| numerousdiets (even eating just rice)
| |
| | Avoid these four "no-nos" and your weight
|
| that ultimate led to me being 120
| |
| | lossefforts are much more likely to be
|
| poundsoverweight."
| |
| | successful.
|
|
| |
| |
|
| "I started reading your articles two
| |
| | copyright 2004 by Greg Landry, M.S.
|
| yearsago and it finally began to sink in.
| |
| |
|
| Ifinally realized that exercise
| |
| | Author and exercise physiologist, Greg
|
| wasn'tjust about the calories I was
| |
| | Landry, offers free weight loss and
|
| burningduring exercise. I finally
| |
| | fitness success stories and targeted,
|
| realizedthat I would never lose the
| |
| | highly affective weight loss programs for
|
| weight andkeep it off without some real
| |
| | women, men, type 2 diabetics, and people
|
| exercisein my life."
| |
| | with slow metabolisms and
|
|
| |
| | hypothyroidism..
|
