Let’s start with the short answer to why some women burn fat, lose weight and transform their bodies. These women are successful because they try again, again and again. They stay with it, make adjustments and never quit. The long answer is a little more involved.
Always start with common sense fat loss and weight loss rules and you will have a good part of the battle won. Here are my top 5 common sense rules:
1. If you don't really commit to improve your quality of life with exercise, managed nutrition, active lifestyle, etc., you probably won't change your bad habits for very long.
2. If you severely limit candy, donuts, cookies, sugary drinks, calorie-packed desserts and other sugary products (while continuing to exercise), you will burn body fat and lose weight.
3. Walk as much as possible and stay active during the day, exercise 4-5 days a week, comply with your meal plan at least 90 percent of the time and you will burn fat and lose weight.
4. If you don't replace bad foods (like sugary foods) with good foods like fresh fruits, you will probably continue to eat massive amounts of sugary foods. Try the replacement method -- it works!
5. If you continue to try every new fad diet that hits the market (to get quick weight loss) you will continue to see your weight yo-yo and your health worsen. Make the commitment to fat loss with regular weight training and cardio exercise! In time, this will burn fat, and give you a lean body and good health!
These 5 rules will always work for you. And, you can start doing them today!
Are you really ready to transform your body? The key is to think fat loss before weight loss and long-term results instead of short-term fixes. Burn inches and shrink your body for lasting changes to your physique.
Concentrate on the type of workouts that will stimulate growth hormone release and exercise-induced testosterone increases. Effective, time-efficient workouts will change your body over time. And, you must do more than cardio exercise.
I recommend that you do at least 3 weight training workouts a week. On your Monday and Friday workouts, you should do full body circuit training with light (but challenging) dumbbells or bodyweight exercises. Your repetition range for each exercise should be 8-15. This type of weight training increases growth hormone in your body.
Growth hormone elevations during this type of exercise have been shown to decrease body fat and increase protein synthesis after exercise. Growth hormone helps promote tissue repair and muscle mass growth from lifting weights.
In a study, “The effect of exercise type on immunofunctional and traditional growth hormone,” from the European Journal of Applied Physiology, human performance researchers from the University of North Carolina compared the growth hormone response of aerobic exercise and strength training. When compared to a 30-minute cardio session, the strength training workout resulted in significantly more growth hormone release.
Another way that women build muscle mass is through heavy weight lifting. You will do this workout on a Wednesday. “Heavy” is relative to your body weight and strength.
According the study, “Effect of resistance exercise on muscle steroid receptor protein content in strength-trained men and women,” at the Human Performance Laboratory, Department of Kinesiology, University of Connecticut, doing this type of weight lifting will give you exercise-induced testosterone increases. Of course, this will help you build muscle mass.
Your repetition range for heavy lifting exercises should be between 3-5 (you would have a difficult time lifting these repetitions). You would typically do 4-5 sets of each exercise.
Concentrate on compound (multi-joint) exercises like squats, deadlift, bench press, rows and pull-ups. You want to work major muscle groups to get better muscle build and fat loss results.
Do the type of workouts to give you the healthy and lean body you need and want.
Source:
Wideman, L. The effect of exercise type on immunofunctional and traditional growth hormone. European Journal of Applied Physiology 100(3): 321-330.Language: English. Date: 2007
Abstract: http://libres.uncg.edu/ir/uncg/listing.aspx?id=1121
Vingren JL. et. al. Effect of resistance exercise on muscle steroid receptor protein content in strength-trained men and women.
Steroids. 2009 Nov-Dec;74(13-14):1033-9. Epub 2009 Aug 14.
Abstract: http://www.ncbi.nlm.nih.gov/pubmed/19683543
Mark Dilworth, BA, PES, CPT is a Certified Personal Trainer and former NCAA Division I athlete. Mark is the owner of My Fitness Hut, Her Fitness Hut and Sports Fitness Hut. Mark’s Fat Blaster Athletic Training System has been proven to give his clients the fit, sculpted and athletic-type bodies they want. Visit Mark’s main site:
Your Fitness University http://yourfitnessuniversity.com
Reviewed September 16, 2011
by MIchele Blacksberg RN