Diet And Exercise

There are no logical reasons for anybody to recourse to starvation diets when exercise is a more efficient way to burn fat. Here are a few reasons why most people beg to be blind to this fact:

Plain good old-fashioned laziness.
“I don’t have the time!” or “I am too old!” - Excuses are the ones that will be cursed when the time of no return comes. Know what I’m saying? Make the time, and by the way - you are NEVER too old.
The misconception that eating more, and working out at the same time will cancel each other out.

Exercise is just downright good for you. If you name any random 10 medical conditions and diseases, I’m willing to bet my blender that some form of frequent exercise is a good treatment or preventative measure for at least 9 of them. Diet and exercise pop up as treatments and preventative measures in so many of the diseases that ail us today, and both of these areas are a good place to focus on if you’re concerned about your health.

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[ The Real Benefits Of Diet Exercise · What You Need To Know... | Types Of Fat Burning Exercise For Weight Loss · Walking For Exercise · Cardio Vascular Exercise | Aerobics · Interval Training - The Magic Bullet · Strength Training | Anaerobic Exercise ]

The Real Benefits Of Diet Exercise

The combination of exercise and eating healthy is good for your well-being and the most efficient way of losing fat permanently. Dieting is bad for your health, while exercise encourages healthier eating patterns - more physically active people are less likely to eat foods with a high fat content. Individuals including physical activity as part of a weight loss strategy are also far more likely to keep in shape than those who rely on dieting alone. Here are a few reasons why exercise, and not dieting, is the best way to lose body fat:

Aerobic and strength training increases your metabolism.
Exercising regularly burns calories without the effect of your body going into starvation mode.
Dieting without exercise can cause at least half of the weight lost to be muscle mass.
Strength training maintains muscle, which in turn burns calories in and of itself, versus dieting where muscle is burned for energy.
Exercising increases the amount of fat-burning hormones.

What You Need To Know

Consult with your health care provider, before beginning any exercise program. Don’t see this as an excuse to put it off. See him/her now or tomorrow!
If you are a beginner, start with 5 minutes of low-to-moderate aerobic activity. Your goal is to work your way up to a moderate-to-vigorous level that increases your breathing and heart rate.
Once you reach that goal and feel your heart rate and breathing increase, you can divide your exercise into sessions of no less than 10 minutes at a time, as long as they add up to a total of at least 30 minutes on most, or ideally all days of the week.
You want to build on this steadily, until you can sustain at least 30 minutes of continious moderate-to-vigorous aerobic exercise. Take it easy in the beginning physically, but work with yourself and focus on your goal! You’re doing this for YOU.

Types Of Fat Burning Exercise | Diet Exercise
For Weight Loss

Most exercise is either aerobic or anaerobic. The terms refer to the energy system that the body uses when doing different types of exercise, and the different demands which are made on the body. Any exercise regime would be complete only when it combines these two different types.

Aerobic Exercise is essential for weight loss, cardio vascular fitness and body-shaping.
Anaerobic exercise is essential for strength building & muscle gain.

The best workout plans will incorporate regular aerobic exercise (5-6 times per week) with anaerobic exercise 2-4 times per week for maximum fat loss.

Walking For Exercise

Let’s start with walking, which is classified as aerobic exercise. Because even just some simple walking for exercise can go a long way to improving your health. Walking for exercise is fun, easy, and is a great stress reducer.

The great thing about walking is that you can do it anywhere. You have absoultuely no excuse for not getting up and walking around for at least 30 minutes a day. So it’s raining out? Take an umbrella! Seriously, just get out for a short walk around the block a couple times and you’ll thank yourself for it later. If its absolutely miserable out, just walking around your house or apartment a while is better than nothing.

Cardio Vascular Exercise | Aerobics

Cardio vascular exercise, better known as aerobics include different types of rhythmic exercise that use large muscle groups (the legs), such as running, cycling, swimming, rowing and cross-country skiing.

In order to burn fat directly (ie in the moment), oxygen must be present. Aerobic exercise is therefore the an effective form of training for burning fat.

Interval Training - The Magic Bullet

Researchers from the University of New South Wales have found interval training to burn more fat than regular continuous exercise. Read this.

“The group which did around eight seconds of sprinting on a bike, followed by 12 seconds of exercising lightly for twenty minutes, lost three times as much fat as other women, who exercised at a continuous, regular pace for 40 minutes,” said the team leader, Associate Professor Steve Boutcher, Head of the Health and Exercise Science program, in the School of Medical Sciences at UNSW.”

“The study involved a group of 45 overweight women who cycled three times a week over a 15-week period. Professor Boutcher said this would be applicable to other types of exercise such as swimming, walking, and rowing. The results have been presented at recent meetings of the Heart Foundation and American College of
Sports Medicine.”

Interval Training is no new concept, and a great program called Turbulence Training has proven the effectiveness and confirmed the merits. The real benefit of this type of training is that your body continues to burn fat, even after your session is over!

Strength Training | Anaerobic Exercise

A workout plan for maximum fat loss isn’t complete without anaerobic exercises. A convenient myth is that regular aerobic exercise is all you need to burn fat. This is simply not true. You need to include both for maximum fat loss.

As in the case of Interval Training, strenght training also has the benefit of burning more calories after you have finished, as it speeds up your metabolism for even several hours afterwards, therefore helping you burn more calories through the day.

Fitness experts agree that as little as 30 minutes of strength training - weight lifting for example (bodyweight or a set of dumbells) - two or three times a week is sufficient to experience significant benefits.

The best advantage of strength training is that as you build more muscle, you’ll burn more fat - even at rest! Muscles burn more calories than any other tissue in your body. The lean muscle mass you build during weight lifting will help you attain your weight loss goals even as you sleep!

The more lean muscle you build, the easier it becomes to keep fat off and to lose even more! And you are NEVER too old. Age is NOT an excuse.