By: the_new_

the_new_ — Sat, 04 Jul 2009 07:23:56 +0000

There’s only ONE WAY to lose fat – and that is to create a calorie deficit. However, there are two ways to create a calorie deficit – one is to decrease your food intake so you are eating less than you burn, the other is to increase your exercise and activity so you are burning more than you eat.
Of the two ways to create a calorie deficit, burning the fat is far superior to starving it. You see, cutting calories too much causes weight loss at first, but it also causes muscle loss and it eventually leads to a decrease in metabolism, so the weight loss stops. This is very common on conventional diets, right? You lose weight in the beginning, but then you hit a plateau that you just can’t break through. Cutting calories even more at this point only digs you even into a deeper “metabolic hole.”
Eating more of the right foods (up to a certain point) actually increases your metabolic “heat” like putting wood on a fire. Food is energy; food is fuel, and it produces (metabolic) heat.
Exercise burns calories and creates a calorie deficit, but the real advantage of exercise over diet is that exercise increases your metabolism, dieting slows it down. Exercise also has major health benefits, while starvation can only create health problems.
So if you eat more (healthy foods) and exercise more, you get a double increase in metabolism. If you eat less and exercise less you get a double decrease in metabolism. That makes complete sense doesn’t it?
So, if you’re “not big on exercise,” you can certainly lose body fat with diet alone, as long as you have a calorie deficit, but you’re stacking the odds against you because ultimately, restrictive low calorie diets always cause metabolic damage. No matter how hard you try, you’ll almost always hit a plateau before you reach your long term goal and you’re likely to gain all the weight back (not fun!)
I’d suggest you re-examine your definition of “exercise.” Fitness means different things to different people. Sitting on a bicycle in a health club might not be your idea of fun and you might not be big on that, but if you think hard enough, I’m sure that you can come up with some type of physical activity that burns calories which you can enjoy.
The IDEAL exercise program for fat loss has a combination of cardiovascular (aerobic) training and strength training. But ultimately, you’re not likely to stick with exercise long term unless you choose activities you enjoy – so pick something you enjoy, even if it doesn’t follow the guidelines of “traditional” fat loss programs. It’s better to do something than nothing, and all exercise counts.
Some people may have orthopedic problems which limit the type of exercise they can do. But nearly everyone can walk. So if you can walk, then walk. And almost everyone can do some type of strength training. Instead of focusing on what you can’t do or what you don’t like to do, direct your attention to what you CAN do and what you would like to do.
Maybe you don’t like being couped up inside all the time. Maybe you’d prefer hiking or jogging outside. Or maybe boxing or martial arts sounds cool to you. Maybe you like basketball or tennis. Maybe you’d enjoy classes, or yoga or pilates. Your options are nearly unlimited, but you have to do something or your body will begin to deteriorate.
As you increase your lean muscle mass, you’ll also get a permanent increase in your resting metabolic rate. Muscle is what drives your metabolism, keeps you young and makes you look more physically attractive. Others will notice how good you look, and you’ll feel better about yourself too. Yes, you may lose weight from diet alone, but you’re likely to end up a “skinny fat person” with a slow metabolism and very little lean body mass (not to mention, you’ll probably gain back all the fat)
Last, but not least, be careful what you say to yourself over and over because that tends to program your subconscious mind and create your self image. If you’ve been repeating to yourself for years, “I’m not big on exercise” or “I’m not an exercise person”, that eventually becomes a part of your identity. You always tend to behave in alignment with your identity in order to stay “true to yourself.”
If you’ve never exercised consistently before, then HOW DO YOU KNOW you’re not an exercise person? Did you “try” once briefly and quit? How can you be sure you won’t start to like it? It’s often hard in the beginning and sometimes doesn’t feel so good – especially if you haven’t worked out in years or you’ve let yourself slip physically. But it gets easier and starts feeling better the more you do it.
Maybe when you look in the mirror after just a few weeks and see your body start to change you’ll begin to like enjoy exercise a LOT. It can get addictive, you know. The endorphins that are released when you exercise are like opiates. Ever hear of “runners HIGH?” Ever hear of an “exercise addict?” What would YOU rather be hooked on? Forget about popping

By: E. Ghost

E. Ghost — Sat, 04 Jul 2009 05:47:24 +0000

Yeah, I’m trying to do the same thing.

By: ashish k

ashish k — Sat, 04 Jul 2009 02:10:09 +0000

about 45 minutes walking

By: Best Heavy Metal Bands

Best Heavy Metal Bands — Sat, 04 Jul 2009 01:47:40 +0000

Try losing wight with the Lil Jack workout http://www.youtube.com/watch?v=TKCGe2Ezr…

By: rohan khanna

rohan khanna — Fri, 03 Jul 2009 19:04:48 +0000

i use to be almost a 115 kgs my self so i understand, how it feel the people joke about your weight or when they stare at you, Over the period of time i have tried almost every thing to try and loose fat, most them where just a scam, which has discouraged and disappointed me. Now i understand the only way to effective and permanently loose weight is to exercise in a right manner and have an effective nutrition plan. I recently joined this program called X-MELT from Xattack, as i write this today I weigh a little less than 98 kgs, i am only on my 48 day of the program. I have really been very happy recently as i am receiving a lot of compliments from friends and family, my body finally is getting into a shape. I have never been under a 100 kgs for as long as i can remember. X-melt is a 90 days based in home training program , there tons of workouts that i have been doing at home as a part of the program, where month i get a new workout plan and diet plan from them to follow and its really worked for me, The nutritionist they gave me is one of the leading nutritionist in North America. I would suggest this program to any one struggling with a weight issue. I still have a long way to go with the program, but the results i am getting are highly promising, call them if you want, their website is
http://www.xattack.in

By: soccerdi

soccerdi — Fri, 03 Jul 2009 15:42:41 +0000

Well my neighbor is a 30 year old over average weight. She has been walking around for two months and has dropped two pant sizes. She walked once a day for one hour around the neighborhood. She did change her diet. What she did was eat a small snack a day and a small breakfast and healthy dinner. Get a nutritionist that is what my mom did. She does not exercise that much maybe twice a week and in 6 weeks she lost 17 pounds. If you walk everyday and get a nutritionist you will see results probably in 3-4 weeks. Good luck with this.

Comments on: How Much Walking Do I Need To Do To Lose Weight?

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