| |
|
| |
| Walking offers many benefits to mind and body. Reasons why it may be the best exericise for most of ... - Bill Thomas |
| |
| Ever feel like screaming "Where's the instruction book? What do I do now? Who's got the answer?" The ... - Ada Gimlan |
| |
| Weight training is an important aspect of the bodybuilding process, but what about the forgotten exe ... - Zach Bashore |
| |
|
|
| |
| A study was done in Sweden regarding human eating behaviour and what was found from this was very qu ... - Mark Corner |
| |
| One great way to improve your workouts is with dumbbell exercises. Using a wide variety of dumbbell ... - Dean Iggo |
| |
|
| |
|
|
I do aerobics 3 times a week but can't seem to lose weight! Does this sound like you?
Losing weight is based on a very simple principle''. energy balance.
If you burn up more energy than you take in, you will have a negative energy balance. Your body will burn up it's own store of energy, in the form of fat, to make up the deficit. The result being''..you will lose weight.
It all sounds too easy doesn't it but there are other factors at play.
It's common for those people who decide that they need to lose weight, to think that the answer is to do more exercise' walking, running or other cardio type exercises.
This does work in a few cases but research has shown that this type of exercise alone is not enough to lose weight.
A study completed at Appalachian State University shows that aerobic exercise has little effect on body composition.
Over a 12-week period the research team assigned a group of 91 over weight women to one of four groups.
Group 1 followed a restricted calorie diet (1,200 - 1,300 calories per day)
Group 2 performed aerobic exercise for 45 minutes five days per week
Group 3 combined exercise and diet
Group 4 acted as controls.
The exercise-only group (Group 2) lost just three pounds. This is despite the fact they were exercising for almost four hours each week.
Not surprisingly, the women who combining diet and exercise (Group 3) got the best results, losing 16 pounds (7 kilos) of fat.
However, this was only one pound more than the group on the calorie restricted diet (Group 1).
These disappointing results led the researchers to conclude that aerobic exercise has only a "minor, insignificant effect" on fat loss.
So why is that?
Lets look at the facts on aerobic exercise.
It is true that you will burn some calories with this type of exercise, but only a small amount. For example if you jog for 30 minutes you will only burn up around 200-300 calories which is the equivalent of one large apple and a banana. A hamburger would be around 500-600 calories and that's without the fries so you would need to exercise for a lot longer..
It's not that aerobic exercise is no good for you, on the contrary, there are many scientific studies that have shown that aerobic exercise helps to reduce the risk of heart disease, the onset of diabetes and helps prevent many other health problems....but aerobics alone is not very effective for weight loss. Reason being the relatively small amount of calories you burn up for the time you spend exercising. There is also a potential for loss of muscle mass with heavy aerobic exercise especially when coupled with a calorie reducing diet.
If you are participating in a heavy aerobic program your body will need to burn more carbohydrates than fat and unless you are consuming extra carbohydrates your body will manufacture them from protein. It obtains this protein from your muscles, this process is called catabolism and results in the loss of muscle mass. Add to this the fact that you are also reducing your intake of carbohydrates and protein and you have a recipe for failure.
How does this affect long term weight loss?
It will seem that you are losing weight judging from your bathroom scales but this actually is sabotaging your long term permanent weight loss. When you lose muscle, you lose the ability to burn calories. With less muscle we burn less calories resulting in a lower metabolism.. Metabolism is the process of turning stored calories into energy. The higher the percentage of muscle to fat in your body, the faster your metabolism.
If you are a so called 'yoyo' dieter your fat to muscle ratio is high. Therefore you have a low metabolism and gain weight very easily. You need to maintain or increase your lean muscle tissue which helps in increasing your metabolism.
So what's the answer to Permanent Weight Loss?
The answer to a permanent weight loss solution is a combination or all three elements.
1. Light aerobic exercise for health and some calorie burning.
2. Eat a balanced diet with some reduction in calories and increase in your protein intake.
3. Weight training, resistance or strength training.
Resistance or Weight Training
The most important of these three is weight training. You need to increase your lean muscle mass to help speed up your metabolism and if you are already reducing your calorie intake you will burn fat even quicker and get better and more permanent results. I do suggest using some form of Nutritional Supplementation to ensure that you are getting everything your body needs to remain healthy whilst losing weight.
? Copyright Sue Montague
Sue Montague has worked with clients in the weight loss industry for almost 20 years. It's through her own struggle to lose weight through exercise and dieting that she found a safe and effective way to lose weight and keep it off. Sue is now the director of her own health and weight loss company and has helped thousands of people worldwide to lose weight and improve their health. www.diet4u.com.au |
| Author: Sue Montague |
| |
Author Bio:
|
| This article can be searched using: la weight loss, fast weight loss, weight loss pills, herbal life weight loss product |
|
 |
|
| |
Related Articles |
| |
New Treatment for Peripheral Neuropathy
|
| |
About Vitamin C - The Wonder Vitamin?
|
| |
Your Metabolism ?C Increase It, Lose Weight and Become Healthy
|
| |
10 Reasons For Your Expanding Waistline
|
| |
The Atkins Diet - The Origin Of Low Carb Diets
|
| |
How to Prevent Cancer with Proper Diet and Supplements
|
| |
Female Athletic Training - An Interview with John Paul Catanzaro (Part 3)
|
| |
Get Your Vitamins Naturally When Possible
|
| |
Can You Avoid LASIK Problems With Screening And Tests?
|
| |
So what are the best Abdominal Exercises?
|
| |
|
|
|
|
Main Page
