The secret to weight loss
With the holiday season upon us, and the New Year just around the corner, many people are thinking about their appearance, especially their weight. On average, an adult on this country will gain 8 pounds between Thanksgiving and New Year’s Day. That is a staggering number, but the really scary part is that research has shown that some of that weight will stay with us for the rest of our lives. Even if that same American lost 6 of those 8 pounds, those 2 extra pounds gained during that time, along with the average of 1 pound of weight gain per year, will lead to an extra 30 pounds in 10 years.
So what are we to do? The weight loss industry has grown by leaps and bounds in the last 20 years to include everything from "melt-your-belly-fat" pills, to electro-shock belts that promise to sculpt your midsection without any work at all. The fact of the matter is, there is no quick-fix solution to weight loss. Weight loss is based on the simple concept that when we eat fewer calories than we consume, we lose weight. That's it. Regardless of the type of calories, if fewer are consumed that expended, weight loss is achieved. That’s sounds very simple, and on the surface it is, but there is a difference between weight loss and fat loss, and fat loss is what we are trying to achieve. So how is that accomplished?
There are four basic elements to a Fat Loss program that if properly utilized, will ensure success. Those four elements are: Proper Nutrition, Effective Cardio, Dietary Support (Supplementation), and Resistance Training.
Proper nutrition is by far the biggest part to any Fat Loss program. About 80% of success in losing fat comes from eating the right foods, in the right amounts, at the right time. Most people know how to eat properly, they just choose not to. Eating the right amount of protein, carbohydrates, and fat, will keep you feeling full, and also provide the energy you need to get through your day, get in your exercise, and get on with your life.
Effective cardio exercise is the fastest way to increase your calories burned. It is important, though, to maximize the time you spend doing cardio, since it is way too easy to waste time if done incorrectly. You need to make sure to get cardio in as often as possible, train with the proper intensity, workout long enough to get the desired changes, and utilize the form of cardio that will burn the most calories.
When you begin taking in less food than before, you are taking in less vitamins and minerals. When you increase your activity, you have a greater demand for those vitamins. That’s where Dietary Support, or Supplementation comes in. The only supplement that is necessary is a multi-vitamin. Every major health organization has recommended that every American should take at least one multivitamin per day. Multivitamins are just nutrients without calories. The problem is, that the supplement industry is not regulated, and that there are literally thousands of different manufactures that all claim to have the best products. It is very important when choosing a vitamin, that the manufacturer uses the Good Manufacturing Processes, and has their products certified by NSF International, a third-party not-for-profit organization that tests products. For a list of supplements that use the NSF, visit their website at nsf.org.
Finally, in any fat loss program, it is essential to minimize muscle loss, and maximize fat loss. Resistance Training is the only way to ensure that the weight you will lose will be fat, and the muscle will be spared. Resistance training also increases your metabolism for a period of 48 to 72 hours after your workout, thus increasing your energy deficit, and enhancing your weight loss. Resistance training should include exercises that challenge your core, stability, and balance, and enhance your everyday life as well as help you to look better.
Fat loss is not rocket science. It takes a structured approach, but anyone can accomplish their goals if they base their program on the 4 elements listed above. Of course the best way is to seek the help of a professional trainer, as they can help to guide you through the process and ensure you reach your goals.
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The secret to weight loss
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