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Weight Loss Programme Guidelines
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5 Fat and Calorie Burning Weight Loss Tips
1. Burn
More Calories 24/7
Weight Train to
Increase and Maintain
Lean Body Mass
The bigger the amount of lean body mass (muscle) the higher your
metabolism is. The good news is that muscle burn calories 24 hours a day,
no matter if you relax at home reading a book or if you sit in the office.
Muscle cells are more metabolically active than fat cells. Your body burns
additional calories 24/7 with per day.
I’m not referring to a certain number of calories burned, as it varies
from 10-70 calories per pound of muscle per day, depending on which book,
magazine or website you read.
The general belief is that you burn more calories the more lean body mass
you have.
This means you have to do either body weight exercises e.g. like push ups
or squats or hit the weights/weight machines to gain lean body mass over
time and lose body fat.
2.
Exercise Regularly (more often and shorter)
Each time you exercise you boost your metabolism for several hours.
Different sources quote different durations. The scale ranges from 10hours
to 18 hours.
This means if you did a 30min lunchtime workout you will burn more
calories for the rest of the afternoon sitting on your desk. Great isn’t
it!
That’s also the reason why it is better to exercise 5-6 times per week
for 30min rather than twice for 1.5 or 2 hours.
3.
Do Some Low Intensity Aerobic Exercise:
A lot of women do mainly aerobic exercise at a reasonable high intensity
level e.g. during spinning or aerobic classes for months and years and
don’t seem to be able to shift the weight.
The reason is that these cardio exercise performed at relative high
intensity level will reduce your amount of lean body mass, muscle. That is
the reason why a lot of endurance athletes are so skinny and are often
relative weak.
Lean body mass and muscles are your best friend as this is where your burn
the most calories.
Do your aerobic exercises e.g. brisk walking, slow jogging, comfortable
swimming, easy hill walks or cycling, but keep the intensity level
reasonable low. Ideally you are using a heart rate monitor to check that
you heart rate stays between 65-75% of your maximum heart rate.
4.
Eat a High Fibre Diet:
Fibre is a great help for you metabolism, as it regulates your insulin
metabolism. A diet high in fibre (30-50 grams per day) creates a slow and
even energy uptake that favours the use of food for energy rather than for
deposition as body fat.
Here a list of high fibre food:
1. Grains (e.g. oats, rye bread, popcorn, all bran, sweet corn, generally
dark bread)
2. Vegetables (e.g. mixed beans, lentils, peas, peanuts, broccoli, seeds,
peanuts…)
3. Fruit (raisins, pears, dried figs, pears, bananas, blackberries,
raspberries …)
5.
Exercise First Thing in the Morning or at Lunchtime
Aim to exercise either first thing in the morning or during lunchtime.
This will as mentioned before allow you to burn more calories for the rest
of the day.
If you exercise in the evening after work you will burn more calories
until you go to bed, as your metabolism will drop like a stone as soon as
you fall asleep and in turn you are going to lose the major fat burning
effect.
Contact me at 086-1736720 or e-mail
fitnecise.ie today with any further questions you might have or for general
information about our weight loss, fitness and other health and well being
related programmes.
Yours
in Health & Fitness
Martin Luschin
For
More "Weight Loss Programme Guidelines" click here.
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