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The keys to successful ‘FAT’ loss
The Atlanta Journal-Constitution
Consider this…in order to get in shape and maintain it, you should work out at least three to five days per week, alternating between or combining strength and cardiovascular training for about an hour each session.
In order to lose ‘fat’ — say, one pound per week — you must decrease your daily caloric intake by approximately 500 calories. Reducing the number of calories eaten can do this, but it’s often best to combine diet with expending calories through exercise. (For example; you could eat 250 calories less daily and burn an additional 250 through exercise.) In order to maximize the calories burned during cardiovascular exercise you must raise your bodies core temperature slightly, which in turn works as a catalyst to burning fat. Put in simpler terms, if you’re not sweating you’re not working hard enough. What I’m striving to do here is to place an idea deep into the recess of your mind. That idea is called ‘Fat’ loss awareness and with that awareness, you learn that the true key to successful weight loss is in the amount of ‘Fat’ lost.
With strength training, the goal is to break down muscle tissue so that it can rebuild itself. You should constantly challenge the muscles by increasing the number of repetitions, weight or the order of the exercise. Note** Lifting weight that is too heavy can cause poor form and injury. More is not necessarily better. The key to successful weight training is to feel fatigued by the last repetition — to the point that it seems almost impossible to finish. This does not mean that the whole set feels uncomfortable.
Finally…a question that I’m often asked is “What happens when my progress slows or simply stops”? The best answer that I can give you is that plateaus tend to happen when your body is no longer feeling challenged. Periodically changing your workout often helps to offset this problem. Keep this in mind as you push forward. If you do not make changes…the progress you make in the beginning will eventually come to a halt. The human body is well versed in adapting to the demands placed upon it. Changing the workout routine from time to time keeps the body confused thus helping to avoid the dreaded ‘plateau’.
As with all things…I do recognize that ‘one size does not fit all’. With that said, I invite anyone out there that has information, tips, different experiences and ideas that have worked for them to respond to this blog and share their experiences.
Til next time, Better Heath to all and remember LET THE KID IN YOU PLAY
Permalink | Comments (17) | Post your comment | Categories: Cardio, Toning
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By OldSchool
April 25, 2006 01:09 PM | Link to this
Well, is the Curves form of exercise really effective? With only 2 circuits (30 minutes) on preset machines, is it enough of a workout to do any good at all or is it simply better than nothing?
By mel
April 25, 2006 01:25 PM | Link to this
I am trying to lose baby weight and breast feed, so I can’t really reduce my caloric intake. I have been trying to walk more frequently. Should I even be worried about Fat loss at this point or continuing to walk? (I realize this is kinda specific, but surely there are other moms out there in my boat!)
By
April 25, 2006 01:51 PM | Link to this
I work out 45 minutes on the treadmill 4 days a week. I have been thinking of alternating every other day doing weights. There is a great gym at my apartment complex, its hard to find time, but I have gained about 50 pounds in a year and am getting desperate to lose it by my moms birthday, she will be 50 in August…..I’d settle for 30 lbs….any suggestions….thanks!
By baby
April 25, 2006 02:18 PM | Link to this
I work out all the time because I am training for the 2007 Miss America Paegent. I hope I am doing enough…Thanks Tina for the advice!
By Fluffy
April 25, 2006 02:39 PM | Link to this
I’ve lost almost 70 pounds in the past six months. Four simple rules have worked for me (so far)1. No fast food. 2. No sodas. 3. No trans fat. 4. No excuses! The month after I quite fast food and sodas my weight dropped almost 30 pounds. Amazing what fatty critters live in fast food. And diet sodas do you NO FAVORS…stay away from them all! I started sticking to water or pure juice and feel much better for it. Cooking all your own meals at home means you know exactly what goes into it. I like knowing that.
As for a workout…I HATE ‘em! I simply go outside and play! I go hiking, walking, camping, tossing frisbees, lite jogging and do a little yoga sometimes. I do tons of heavy lifting at home and am constantly cleaning out something or moving things around. I just can’t be still these days. It’s wonderful what just turning off the TV and getting off the sofa will do for you. You find all sorts of things to do and keep you busy. Oh, and I got an annual park pass at a state park a few miles from the house. Best $30 I’ve ever spent. There are TONS of things to do, places to hike, and sights to see.
So after all that, I think it’s so important for us to ask ourselves why we’re eating whatever it is we’re shoveling into our mouths (is it doing our body ANY good?) and GET OFF THE SOFA! (PS - I’m a “middle”-aged woman).
By Jess
April 25, 2006 02:44 PM | Link to this
I lost the last of my baby weight by not eating so much! Portion control! No soda or lots of sugar. Don’t eat after dinner!
By LHK
April 25, 2006 03:27 PM | Link to this
My favorite ways to burn off calories are running and hiking, but when I’m having a busy day and can’t squeeze in a full-on workout, I make sure I get a few bursts of activity throughout my day. I walk up 5 flights of stairs to work every day (sometimes I’ll even sprint it if I’m wearing sturdy shoes. It’s fun!). I usually bring my lunch to work, but when I can’t, I silently declare any place I can’t walk to OFF LIMITS. Usually I wind up at Panera Bread at Lenox Mall, where I can get a delicious, filling lunch of soup, salad, and wholegrain bread, and it’s all less than 500 calories.
And having an active dog works wonders for a person’s figure, too! Between my husband and me, our dog goes on four walks a day. I do at least two of those.
By eric
April 25, 2006 04:19 PM | Link to this
I’m a 37 year old guy who has been working out for 15 years. My doctor says I have the body of a 20 year old. I contribute this to one thing…consistency. Most people start an exercise program, and within a month they have forgotten all about it. The problem is most people bite off more than they can chew at one time. Start with small steps and work your way up. Start by removing a couple of bad foods from your diet. Once you get comfortable with that, add some cardio 3 days a week. Keep making small steps that you can incorporate into your life and will stick with. All the good intentions in the world aren’t going to get you the body you want unless it’s something you can stick with over the long haul.
I see so many people do the January New Years resolution…each year there is a huge influx of new members at my gym…by the end of February we are back to the same old regulars who stick with it throughout the year. The problem is people think they can work out for a month and lose 30 pounds…it just doesn’t work that way. It took time to gain the weight, and it takes time and committment to lose it.
But hang in there…it is definitely worth it. I have more energy than most everyone at my age, and truly believe that will continue will into my golden years because of my life long committment to a healthy life-style. Best of luck to everyone out there setting goals for yourself.
By Lurker
April 25, 2006 04:20 PM | Link to this
Fluffy - Congrats! I am glad you stated that you were a woman! I was CONVINCED that it was a man to have dropped the weight so fast! You are an inspiration. Thanks for your comments and I guess I have NO EXECUSES now!
By Marion of Texas
April 25, 2006 05:25 PM | Link to this
I quit drinking soft drinks nearly two years ago. Within a month of quitting, I had lost nearly ten pounds. Another benefit, I no longer have problems with my teeth. About six months ago, I followed the South Beach diet and lost 13 pounds in two weeks. I have changed the way I eat. Along with no soft drinks, I do not eat anything with transfat and I avoid foods with corn syrup or corn syrup derivatives. I not only look better but feel much, much better. For exercise I walk a couple of miles several times a week. Just a few changes in the way I eat made huge changes in the way I feel.
By Bridget
April 25, 2006 05:49 PM | Link to this
My coworker calls me Chubby Barbie and I’m really starting to have a complex. I weigh a 115 lbs. and he tells me not to eat the candy in the office. I work out four times a week but he still says I need to do it more.
By Elibadus
April 25, 2006 05:55 PM | Link to this
Bridget, Your coworker obviously needs to take a class on sensitivity. I highly suggest bringing HR into this dialogue. By the way, I’m sure he isn’t the best looking guy in the office.
By Kimberly
April 26, 2006 08:39 AM | Link to this
Bridget, If you weigh 115 pounds you are not chubby at all as a matter of fact you are from from it unless you are 3 feet tall. Your coworker has some issues or complexes of his own and he is misdirecting his lack of self esteem toward you. Don’t let anyone drive you to become anorexic. Take care!
By Robin
April 26, 2006 09:01 AM | Link to this
Bridget,
Talk to your supervisor and your human resources department about your co-worker. He has made very inappropriate comments to you.
He needs to concentrate on doing his job, and leave you alone to do yours.
Besides, he sounds like a real a**!
By Fluffy
April 26, 2006 09:46 AM | Link to this
Barbie/Bridget, ignore the moron! Unless, of course, you asked for his opinion, then…well, you asked for it. If the guy’s a supervisor then his behavior is totally uncalled for and I’d let HR know about it. If he’s just a coworker, tell him to go take a flying leap. When it comes to self-image, never worry about what others think. That’s why it’s called SELF-image. ; )
Lurker - thanks for the kudos! I’m three little pounds away from a HUGE goal that I set for myself. I should hit it this weekend. I won’t be finished losing weight, just hitting one of the goals. Think I’ll celebrate by planting myself a garden! That should keep me in tomatoes, cukes and herbs for a while. Playing outside can be soooo much fun!
By mt
April 26, 2006 10:09 AM | Link to this
I am 29 yrs old and been married for 4 yrs. When I meet my husband. My wieght was 120lbs and i had a 3yrs old child. When we started going out I started to gain weight to about 135lbs.We started to have alot of fights because of that he called me a pig he even broke wanted to brake it of. So I became pregnant so he didnt say much then. After I had my baby(c-section)He enrolled me to go to the gym 3 weeks after. Not a very nice feeling. That did not last long. I lost the baby fat. But now at work I get hungry and the snack machine is close to mys office so I do snack a little. So I am at 145lbs and I’m 5’4. I am really getting fat up with his bs. Even my oldest son is telling me I have a big butt.
By monica gellar
April 26, 2006 10:31 AM | Link to this
I lost 16 pounds last year and kept it off for 6 months. Then I gained it all back over the holidays. More telling than the way I lost it was the way I put it back on: I ate crap. I started eating fast-food. Drinking soft drinks. Snacking on potato chips. And I knew those things were bad but said ‘what the hey’?. Now I am 3 weeks back into my routine which is NO SOFT DRINKS, no fast food. Healthy snacks. Cardio 5x a week. Bring a healthy lunch, even if it is a Lean Cuisine, that is better than a burger, chicken fingers or fried crap. And don’t get discouraged if it takes a few weeks to kick in, IT WILL. This time I will maintain my fitness and healthy eating habits no matter what. Good luck to ALL!!!