When you combine good nutrition and eating habits with exercise
on a weekly basis you are guaranteed to become a "fat-burning machine."
I will try to give you a "balance" here. You may be cringing at the thought of exercise but don't worry; you don't have to run a 26 mile marathon every day or bench press 450 pounds 20 times. No, you only have to run a 25 mile marathon every day and bench press 425 pounds 15 times. (Okay, I'm just kidding). Aren't you relieved? Seriously though, I am not going to go into a whole lot of detail or complicated explanations just some general advice and recommendations based on my own knowledge and experience. If you will combine some form of aerobic and muscle working activity you will benefit tremendously. By aerobic activity, I am referring to walking, running, cycling, stationary bike, treadmill, stair climbing, stair master, running in place, jump roping, etc. By muscle working activity, I am referring to weightlifting, exercise machines, and other exercises using your own body weight such as pushups, chin ups, crunches, lunges, and other variations of these exercises.
As you increase your lean body weight, your metabolism also increases, both during training and at rest and recuperation. This is why proper eating alone is good but is not nearly as an effective means to losing fat. Weight training increases your lean body mass. Now, to clarify things, I am not suggesting that you necessarily build muscle like a bodybuilder does. However, we all have muscle and when we build muscle we speed up our metabolic rate so that we even burn off fat while we are resting, sleeping, eating, watching a movie (unless you're eating all that popcorn, chips, soda, candy, and hot dogs), etc.
Having some form of exercise in your weekly lifestyle will benefit you in several ways. Everyone is at a different level. With some of you, your health or medical conditions may not allow you to do the hardcore, weightlifting workouts that I do. Some of you may be involved in a particular sport that requires you to build certain muscles or do certain exercises which will enable you to perform at your best in that sport. Some of you are too old to do what you did when you were younger. Some of you may have an injury or handicap that would prevent you from performing certain exercises. But no matter what your current situation is, you can and should do some form of exercise.
I have been working out with weights and involved in sports to some degree for over 30 years. I do not claim to be an expert on the subject but I do have some experience. I have been trained by a former Mr. Teenage U.S.A when I was in High School and also by a former Mr. Universe years later.
I basically work out the way they worked out. But this may not be for you and that's okay. If you are able and in good health, the fastest way to lose fat is with hard, heavy, to failure or near failure workouts.
Another way to lose fat is with aerobic exercise as mentioned previously. You can run or run in place.
If that's too hard at first, you can walk fast. If that's too hard at first, you can walk slowly. Start wherever you are but increase the intensity when you are able. You can also jump rope. How about riding your bike? If you are unable to get out regularly due to responsibilities such as taking care of children, work, etc. you can run in place right there in your living room, bedroom, or even bathroom.
You can also do some non-weight exercises such as variations of pushups, crunches, chair chin ups, lunges, etc.
Regardless of who you are and your situation, you can "make it happen" if you will not give up.
I will try to give you a "balance" here. You may be cringing at the thought of exercise but don't worry; you don't have to run a 26 mile marathon every day or bench press 450 pounds 20 times. No, you only have to run a 25 mile marathon every day and bench press 425 pounds 15 times. (Okay, I'm just kidding). Aren't you relieved? Seriously though, I am not going to go into a whole lot of detail or complicated explanations just some general advice and recommendations based on my own knowledge and experience. If you will combine some form of aerobic and muscle working activity you will benefit tremendously. By aerobic activity, I am referring to walking, running, cycling, stationary bike, treadmill, stair climbing, stair master, running in place, jump roping, etc. By muscle working activity, I am referring to weightlifting, exercise machines, and other exercises using your own body weight such as pushups, chin ups, crunches, lunges, and other variations of these exercises.
As you increase your lean body weight, your metabolism also increases, both during training and at rest and recuperation. This is why proper eating alone is good but is not nearly as an effective means to losing fat. Weight training increases your lean body mass. Now, to clarify things, I am not suggesting that you necessarily build muscle like a bodybuilder does. However, we all have muscle and when we build muscle we speed up our metabolic rate so that we even burn off fat while we are resting, sleeping, eating, watching a movie (unless you're eating all that popcorn, chips, soda, candy, and hot dogs), etc.
Having some form of exercise in your weekly lifestyle will benefit you in several ways. Everyone is at a different level. With some of you, your health or medical conditions may not allow you to do the hardcore, weightlifting workouts that I do. Some of you may be involved in a particular sport that requires you to build certain muscles or do certain exercises which will enable you to perform at your best in that sport. Some of you are too old to do what you did when you were younger. Some of you may have an injury or handicap that would prevent you from performing certain exercises. But no matter what your current situation is, you can and should do some form of exercise.
I have been working out with weights and involved in sports to some degree for over 30 years. I do not claim to be an expert on the subject but I do have some experience. I have been trained by a former Mr. Teenage U.S.A when I was in High School and also by a former Mr. Universe years later.
I basically work out the way they worked out. But this may not be for you and that's okay. If you are able and in good health, the fastest way to lose fat is with hard, heavy, to failure or near failure workouts.
Another way to lose fat is with aerobic exercise as mentioned previously. You can run or run in place.
If that's too hard at first, you can walk fast. If that's too hard at first, you can walk slowly. Start wherever you are but increase the intensity when you are able. You can also jump rope. How about riding your bike? If you are unable to get out regularly due to responsibilities such as taking care of children, work, etc. you can run in place right there in your living room, bedroom, or even bathroom.
You can also do some non-weight exercises such as variations of pushups, crunches, chair chin ups, lunges, etc.
Regardless of who you are and your situation, you can "make it happen" if you will not give up.
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