Exercise is one great way to burn of the extra fat. Exercise will increase a higher metabolism rate. Hence, it will help you to burn off more fat. However, intensive exercise is targeted more into building cardio strength and the effectiveness of fat burning is lower.
For effective fat burning, increase the exercise duration rather than increase the intensity is more fruitful. It is important to have a long term planning to ensure that your exercise routine is sustainable in longer terms. Intensive workout tend to induce more sport injuries and also stressed out the body. Water losses actually formed the main losses for intensive workout. In fact, weight training is one of the effective way to burn fat at the same time, it help you to build up muscle. scientific studies showed that weight training is a very effective to stimulate the growth hormone and hence improve the muscle growth and burn more fat.
While planing your exercise schedule, it is always better to spread out the exercise program. For fat burning, it will be better to schedule a 'fast-walk' for 4 times a week rather than running for the same duration 2 times a week. A well spread out training program will help you to formed the habit of exercising
Monday, August 3, 2009
Quick Instant replacement to turbo charged your fat burning
Your have been monitoring your diet faithfully. You have been eating healthy yet you are not seeing your weight reducing. What's wrong?
A lot of time we did not realise that the healthy salad that we consume actual contains one of the most sinful devil. Yes, we are eating healthy with salad which contain vegetable with high fibre. However, the dressing is very high in fat & carbohydrate which most of the time we miss out our guard totally. One effective way is to replace your dressing with vinegar, a bit of lemon juice & olive oil. Not only it help to aids your digestion, the olive oil is a good fat and the monosaturated fat will help your body to reduce the need for generating insulin to neutralise your glucose level in your bloodstream.
So control your salad dressing wisely and you will be on your way to effective weight lost for the long term.
A lot of time we did not realise that the healthy salad that we consume actual contains one of the most sinful devil. Yes, we are eating healthy with salad which contain vegetable with high fibre. However, the dressing is very high in fat & carbohydrate which most of the time we miss out our guard totally. One effective way is to replace your dressing with vinegar, a bit of lemon juice & olive oil. Not only it help to aids your digestion, the olive oil is a good fat and the monosaturated fat will help your body to reduce the need for generating insulin to neutralise your glucose level in your bloodstream.
So control your salad dressing wisely and you will be on your way to effective weight lost for the long term.
Weight Loss Diet Tips
Diet is one of the most important area in your weight loss program. Whatever extra calories that we are not able to utilise in our diet will be converted to fat. The equation is as below
Weight ( Gain / or Loss ) = Calories intake - Calories burn
So if your body can burn more than the diet that you consumed, the stored fat in the body will be burned to support your energy requirement. However, it is important not to trigger the hunger signal in your brain in the process of lower your food consumption. When the hunger signal is trigger, your body will try to slow down the metabolism to conserve the calories burn to avoid tapping into the fat reserve. So how do you achieve that?
Consume high fibre food
One way to achieve this is to replace your diet with items that is higher in fibre. It will give you a more 'full' feeling. In addition, diet that is higher in fibre will also slow down the sugar release into the blood stream so that it will not release the insulin into your blood stream. Insulin in the blood stream is actually the culprit to quickly bring the sugar to our liver and cover it into fat & store it into our body. Along with that the sugar level drop drastically and you will feel hungry more quickly. Follow that your mind will send the signal to your brain to slow down the metabolism as the hunger signal give your body a false signal that your food resources is not sufficient. In contrast, your body has a lot of store fat.
Consume mixture of complex & simple carbohydrate
With the absorption of the carbohydrate at different rate. (Glycemic index. Please check out more in our future blog on the glycemic index of various food, the lower the glycemic index the slower it will release the glucose into the blood stream) The glucose level in the blood will be more consistent. Hence, less insulin will be release into the blood stream. The glucose in our blood will be maintain in our blood stream as a fuel sources for a longer period. Hence, assist the body to burn more calories. In addition, it will also keep us full for a long period hence naturally control us to eat lesser.
Once you have a good understanding of how our food affect our weight loss. it will be very easy to tune your body to burn off more fat.
Weight ( Gain / or Loss ) = Calories intake - Calories burn
So if your body can burn more than the diet that you consumed, the stored fat in the body will be burned to support your energy requirement. However, it is important not to trigger the hunger signal in your brain in the process of lower your food consumption. When the hunger signal is trigger, your body will try to slow down the metabolism to conserve the calories burn to avoid tapping into the fat reserve. So how do you achieve that?
Consume high fibre food
One way to achieve this is to replace your diet with items that is higher in fibre. It will give you a more 'full' feeling. In addition, diet that is higher in fibre will also slow down the sugar release into the blood stream so that it will not release the insulin into your blood stream. Insulin in the blood stream is actually the culprit to quickly bring the sugar to our liver and cover it into fat & store it into our body. Along with that the sugar level drop drastically and you will feel hungry more quickly. Follow that your mind will send the signal to your brain to slow down the metabolism as the hunger signal give your body a false signal that your food resources is not sufficient. In contrast, your body has a lot of store fat.
Consume mixture of complex & simple carbohydrate
With the absorption of the carbohydrate at different rate. (Glycemic index. Please check out more in our future blog on the glycemic index of various food, the lower the glycemic index the slower it will release the glucose into the blood stream) The glucose level in the blood will be more consistent. Hence, less insulin will be release into the blood stream. The glucose in our blood will be maintain in our blood stream as a fuel sources for a longer period. Hence, assist the body to burn more calories. In addition, it will also keep us full for a long period hence naturally control us to eat lesser.
Once you have a good understanding of how our food affect our weight loss. it will be very easy to tune your body to burn off more fat.
Effective Weight Loss Master Plan
With the convenient of technology, obesity has rapidly became the problem of more people in the modern days. Especially with the automation facilities such as lift, esculator & efficient transportation system, people reduce their chances of exercise drastically. In addition to this problem, modern diet of high fat with high carbohydrate has treamendously worsen the problem. It became a chanllenge to maintain an ideal weight. So to combat the obesity problem, a total approach to weight loss is essential. It is the ultimate solution to a sustainable weight control rather than just dieting where it slow down the metabolism rate. Once you stop dieting, your weight will shoot up rapidly. In a yo-yo syndrome is more harmful.
So how to plan and execute an effective weight loss program?
Mindset and determination
You have to provide yourself with strong reason why you need to loss that weight. The more reasons that you can think off will ultimately give you more support. As the motivation get stronger, the execution will be easier later. Next you have to set yourself the ideal weight that you want to achieve. Use some visual way as a gauge, eg. like a particular size of dress or shirt that you target to wear ultimately. Imagine yourself fitting into that dress and feel the excitement & happiness. When you are able to associate a strong emotion of imaging achieving your goal, you will have a stronger inspiration to maintain your program during the execution.
Keep a journal
Record in a note book all the foods that you intake and the time that you consume it. Also record the amount of time that you spend on exercising and being inactive (eg. sitting infront of the TV). By writing into down, you strengthen your determination towards your goal. It will also help you to able to adjust and review your program later on. The more details it is, the more effective it will be.
Plan a gradual weight loss plan
It will make your journey more enjoyable. This is very critical as it avoid the possibility of the yo-yo syndrome. Another major reason of doing so is due to medical reason. It is always dangerous to loose your weight drastically as your metabolism system will be totally distrupted. You might not have enough of nutrition to provide your body to function properly. Slimming down drastically is no good. With a much gradual planning, it will also give you the necessary encouragement along the way as the target is much easier to achieve and you will be less likely to give up. You can always improve you plan later on when your body is able to adopt to the changes with ease.
Plan your diet
This is the most important aspect in an effective weight loss program. Probably, you will exercise one to three times a week. However, you will be taking at least twenty one meal (based on a 3 meals per day diet). As diet is a very complex segment, we will look into it in details along the way.
Plan your exercise
Exercise is an important approach in weight loss. Always set gradual target. You need to condition your heart slowly. In fact, a lower intensity but spread over a wider duration will burn more fat eventually. It also give you better motivation as it is more achiveable. In addition, when you break down to do the exercise more frequently, it is also easier for you to form the habit of exercising. Always start off with an easy form of exercise such as cycling. It is also more convenient to carry out the exercise where you can work out on a cycling machine while you watch your TV.
Monitor your result every fortnightly and improve on your program
As most weight loss take time, do not be anixious to monitor your result daily as it will make you demoralised. If you are having some success, reward yourself along the way. It will keep you motivated and sustain your plan.
There are no short cut to sustainable weight loss in a healthy way. A slow and steady way will make you weight loss enjoyable and hence give you lots of motivation to stick to your plan. You need a master plan in place to ensure long term success.
Thank you for visiting my effective weight loss program blog. See you again soon.
So how to plan and execute an effective weight loss program?
Mindset and determination
You have to provide yourself with strong reason why you need to loss that weight. The more reasons that you can think off will ultimately give you more support. As the motivation get stronger, the execution will be easier later. Next you have to set yourself the ideal weight that you want to achieve. Use some visual way as a gauge, eg. like a particular size of dress or shirt that you target to wear ultimately. Imagine yourself fitting into that dress and feel the excitement & happiness. When you are able to associate a strong emotion of imaging achieving your goal, you will have a stronger inspiration to maintain your program during the execution.
Keep a journal
Record in a note book all the foods that you intake and the time that you consume it. Also record the amount of time that you spend on exercising and being inactive (eg. sitting infront of the TV). By writing into down, you strengthen your determination towards your goal. It will also help you to able to adjust and review your program later on. The more details it is, the more effective it will be.
Plan a gradual weight loss plan
It will make your journey more enjoyable. This is very critical as it avoid the possibility of the yo-yo syndrome. Another major reason of doing so is due to medical reason. It is always dangerous to loose your weight drastically as your metabolism system will be totally distrupted. You might not have enough of nutrition to provide your body to function properly. Slimming down drastically is no good. With a much gradual planning, it will also give you the necessary encouragement along the way as the target is much easier to achieve and you will be less likely to give up. You can always improve you plan later on when your body is able to adopt to the changes with ease.
Plan your diet
This is the most important aspect in an effective weight loss program. Probably, you will exercise one to three times a week. However, you will be taking at least twenty one meal (based on a 3 meals per day diet). As diet is a very complex segment, we will look into it in details along the way.
Plan your exercise
Exercise is an important approach in weight loss. Always set gradual target. You need to condition your heart slowly. In fact, a lower intensity but spread over a wider duration will burn more fat eventually. It also give you better motivation as it is more achiveable. In addition, when you break down to do the exercise more frequently, it is also easier for you to form the habit of exercising. Always start off with an easy form of exercise such as cycling. It is also more convenient to carry out the exercise where you can work out on a cycling machine while you watch your TV.
Monitor your result every fortnightly and improve on your program
As most weight loss take time, do not be anixious to monitor your result daily as it will make you demoralised. If you are having some success, reward yourself along the way. It will keep you motivated and sustain your plan.
There are no short cut to sustainable weight loss in a healthy way. A slow and steady way will make you weight loss enjoyable and hence give you lots of motivation to stick to your plan. You need a master plan in place to ensure long term success.
Thank you for visiting my effective weight loss program blog. See you again soon.
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