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Tips On Fast Weight Loss For Special Occasions
If you are like me, you have probably been through all this
before, the family wedding is coming up next month and you can't
seem to fit into that suit or dress because you have put on too
much weight. So you must lose at least ten or more pounds
quickly.
Losing weight quickly is not advisable as most of the loss will
be muscle tissue and water; you put on the weight slowly
(usually over years) so normally you should take it off slowly
and then you will know that the majority of the loss will be
body fat.
But you have a problem here and the clock is ticking so you will
have to diet pretty hard to meet your target weight loss. Let's
look at that first, you all know that diets don't work; they
send the body into starvation mode, a survival mechanism from
long age when humans faced periods of famine.
Going too low in calories causes the body to lower its metabolic
rate, which reduces its ability to burn fat. At the same time,
hunger signals increase and you quickly start to crave
high-energy foods loaded with fats and sugar, the same foods you
are trying to do without.
Research shows repeated dieting actually makes it harder to lose
weight and easier to put it on because when you dump the diet
and return to normal eating habits the drop in metabolic rate
caused by the diet means that your old habits actually represent
an excess in calories.
Not only do you regain the fat stores just lost, but also you
may even gain an extra bit.
Knowing this, you really don't want to put yourselves through
this rigorous process, but for this special occasion you will.
First though, you will have to boost the metabolism that has
been lowered by the dieting.
To do this you will have to perform a "Strength Training"
workout to generate that initial spike in your metabolism. By
increasing the lean muscle on your body by using Strength
Training, your metabolism will increase, burning fat along the
way.
The strength training technique I use requires just twenty to
thirty mins per week. Gone are the days of the five-day a week
program with 6 to 12 sets per body part that, method has never
worked.
One short intense strength-training workout a week will elevate
your metabolism more than you ever thought possible.
While the calories expended doing exercise are important, the
increase in metabolism especially after strength training
continues long after the exercise is finished, burning calories
at the same time.
The two main components of this technique are the intensity of
the exercise and the recovery after the exercise.
Infrequent, short, high intensity weight training sessions,
followed by the required amount of time to recover and become
stronger is what is needed to increase functional lean muscle
and lose body fat.
Small frequent meals should be consumed during the day
each
containing a little protein to maintain muscle mass and energy
levels. A high quality broad-spectrum vitamin and mineral
supplement should also be taken on a daily basis.
As before get the calories from high quality food but if you
can't, utilize a blender to make concoctions from skim milk with
whatever additives you want to use, just as long as you keep
count of the calories for your daily total.
Now use these blender mixtures and solid food for your daily
feedings. Spread it out over many small meals a day instead of
the traditional three meals a day. The way to keep track of
weight loss is to buy a calorie counter and record your daily
calorie intake for a week.
Now average out how many calories you consume a day with the use
of a seven-day eating plan and calorie counter, once you have
this figure subtract 1000 calories and this will be the target
number of calories you will be aiming for.
Remembering that one-pound of fat contains 3500cals, losing 1000
calories a day will total 7000 for the week, which equals two
pounds lost by dietary means alone. Another technique for low
calorie eating is to watch your fat intake as this has the most
calories.
Incidental activity is also very important if you want to lose
this amount of weight in this short period of time, by
increasing incidental activity you can burn at least another
pound a week The best exercise for the purpose of fat-loss is
fast walking either indoors on the treadmill or outdoors.
Walk until you are mildly puffing and hold that rate until the
allotted time. If your aerobic activities leave you panting or
breathless, your going too hard, your energy is coming from your
carbohydrate reserves and not from your fat stores. Try fast
walking for one hour a day every day of the week.
Well there you have it, as an experienced trainer I wouldn't
recommend this type of program to my clients. The weight loss is
just too quick and the program would be very hard to maintain
owing to the very low caloric intake.
I advise my clients to decrease their calories by just 500 per
day (and no more) below their maintenance levels and they will
be losing 1 - 2 pounds of body fat every week, safely, without
craving and without too much disruption to their lifestyle.
In conclusion remember, think long term here and that's between
30 and 50 pounds of fat lost in six months. Any faster and all
you will be losing is water and precious muscle tissue.
Gary Matthews is the author of the popular fitness eBooks
Maximum Weight Loss and Maximum Weight Gain. Please visit
http://www.maximumfitness.com right now for your 'free' weight
loss e-course.
About the author:
Gary Matthews is the author of the popular fitness eBooks
Maximum Weight Loss and Maximum Weight Gain. Please visit
http://www.maximumfitness.com right now for your 'free' weight
loss e-course.
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