Q: 1. Posted by rabarbour on Mon, May 25, 2009
I am having trouble losing fat around my midsection. I have been working out for about 3 months now. I eat roughly 2500-3000 calories a day and was riding a bike for 40mins (150HR) plus doing about 15mins (3 different exercises 3 sets 15reps) of weights a day. I have started to run (15mins 170HR) now (still doing the weights) in an effort to increase my weight loss but have so far not seen any major results in the 3 weeks I have been doing this. I also do between 150-300 crunches a day. I am 26 years old, 6'3" and my current body weight is 225 pounds with a large frame. Any tips on how to get rid of the last few inches? In total I have shed about 20 pounds in the last few months. Thanks.
A:
Hi there,
First off, congratulations on your weight loss!
I have a few tips for you that I know will help you lose those last few inches.
First off, you need to add more strength training to your routine. 15 minutes of strength training is not enough to gain significant strength and muscle.
While cardio is great for your heart and to burn calories, it does not do much to increase lean muscle tissue. Muscle increases your metabolism, even while at rest, so you should work on building more of it.
Secondly, your workout routine must include core work. By this I don't mean crunches or sit ups, I mean functional core work, which will build stability and strength and prevent injury while you perform everyday activities as well as sports and strenuous exercise.
The core muscles work together to support your spine. Having good core stability means that the muscles in your pelvis, lower back, hips and abdomen work together.
There are countless ways to do this: do weight sets on a Bosu ball, use stability balls for chest routines, plank variations, push up variations, lunge variations, etc.
Furthermore, introduce interval training, which combines strength training with quick burst of cardio activity between sets. This is a great way raise your heart rate and increase your stamina, but also burn tons of calories and reduces the amount of time you will need to spend doing cardio! If you are like most people, doing cardio on a machine is not the most exciting thing!
Since I'm not sure exactly what you are doing now in your routine, I suggest that you get the help of a knowledgeable trainer to create a workout routine that is based as much on strength as in functionality and injury prevention.
Here's an exercise that you can add to your routine:
Side oblique raise: Begin by lying on your right side. Now lift your torso off the ground and support yourself on your elbow. Shoulder and elbow should be in-line, elbow and wrist in-line. Your body should be in a straight line - hips up and pelvis forward, navel pulled into your spine. You can either stack your feet on top of each other or you can place one foot in front of the other.
Inhale, and as you exhale, lower your hips down towards the ground. Just before your hips reach the ground, lift them back up and back to starting position. Pulse up and down for 10-15 reps each side.
This is a great exercise that helps build core strength and targets the obliques.
All the best with your fitness & health goals!
Daniela Nahas
Editor's note: Please consult your physician before starting any exercise program.
Source: Yahoo Lifestyles
SLIM FAST RECALL
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Wednesday, June 3, 2009
Monday, December 31, 2007
So Tell Me - How Do You Burn The Fat?
Just an interesting article I found online
Ultimately, the key to steady weight loss is to burn the fat that is stored in various parts of the body at a regular pace. But how do you burn the fat when it seems so rigidly in place?
Fad diets that consist of counting calories in a variety of different ways only last as long as you are "on" them. Once you stop, annoyingly, so too does the weight loss. Even more frustrating, is the fact that many times, a year down the track, not only have you put back the weight you originally lost, but you have added to it as well!
Tasty slimming shakes and specially prepared foods don't burn the bodyfat stores either, they simply reduce your calorie intake. Again, as soon as you stop taking them, your weight loss stops too.
Changing the way you eat can help reduce the calories, contributing to weight loss, but again, don't burn the fat stores that you need to in order to regain the shape you desire. Simply eliminating the fat in foods doesn't necessarily mean that you will eliminate the fat on you. In fact, some fats are good for you - such as those found in fish, nuts, olives, and seeds.
So what is the key to weight loss and looking great? What is the secret to managing not to move, but to burn the fat that you have found so hard to shift until now? I'll tell you. Metabolism.
By speeding up your metabolism, your body will automatically burn the fat stores gradually and evenly all over your body, resulting in a steady weight loss and returning it to the state it once was.
Since it is not possible to choose one particular place on your body with extra fat such as the hips, thighs, stomach, or bum and just burn the bodyfat from the stores in those areas, it's necessary for you to do an overall job , on the whole body.
In order to speed up your metabolism, and lose weight, you need to exercise. Although there are two types of exercise - anaerobic and aerobic, the latter has the advantage that it will continue to burn the fat stores even after you stop exercising.
The longer and harder you have been exercising, the longer your body will continue to burn the fatstores for, adding to your weight loss even if you are doing nothing but watching TV! You do aerobic exercise when you walk, swim, or cycle.
Weightlifting falls into a slightly different category. Although it does not increase your metabolism, it is an activity that will burn the fat through increasing your lean muscle. In fact, for every extra pound of muscle you put on, you will burn 40-50 more calories, so it's an excellent exercise for weightloss!
Ironically, eat! To aid weight loss and burn the bodyfat stores on your body, you need to kick-start your metabolism, which slows down when you don't eat, particularly overnight. So a big breakfast is very important.
Eating little and often - around 6 times a day - will also help to maintain a higher metabolism helping your body burn calories, resulting in weight loss.
That said, it's also important to watch what you eat. weight loss never occurs when you eat loads of deep-fried, sugary, and convenience foods which are high in fat and low in nutrition. Try instead to go for foods that are high in fibre , such as spinach or bran , and limit toxins such as alcohol, sweets, and caffeine. Also, drink lots of water, around 8 glasses each day.
Apart from the weight loss and shaping of your body, an increased metabolism also provides you with more energy.
So what are you waiting for? Burn the fat, lose weight and feel great the natural way!
Get in touch with the industry experts at http://www.weightlossfatburnersecrets.com for more help. Steve Magill has written several articles with regard to the weightloss business. As a Fellow in the (FBAE) he is considered an expert consultant when it comes to helping people to lose weight.
Article Source: http://EzineArticles.com/?expert=Steve_Magill
Ultimately, the key to steady weight loss is to burn the fat that is stored in various parts of the body at a regular pace. But how do you burn the fat when it seems so rigidly in place?
Fad diets that consist of counting calories in a variety of different ways only last as long as you are "on" them. Once you stop, annoyingly, so too does the weight loss. Even more frustrating, is the fact that many times, a year down the track, not only have you put back the weight you originally lost, but you have added to it as well!
Tasty slimming shakes and specially prepared foods don't burn the bodyfat stores either, they simply reduce your calorie intake. Again, as soon as you stop taking them, your weight loss stops too.
Changing the way you eat can help reduce the calories, contributing to weight loss, but again, don't burn the fat stores that you need to in order to regain the shape you desire. Simply eliminating the fat in foods doesn't necessarily mean that you will eliminate the fat on you. In fact, some fats are good for you - such as those found in fish, nuts, olives, and seeds.
So what is the key to weight loss and looking great? What is the secret to managing not to move, but to burn the fat that you have found so hard to shift until now? I'll tell you. Metabolism.
By speeding up your metabolism, your body will automatically burn the fat stores gradually and evenly all over your body, resulting in a steady weight loss and returning it to the state it once was.
Since it is not possible to choose one particular place on your body with extra fat such as the hips, thighs, stomach, or bum and just burn the bodyfat from the stores in those areas, it's necessary for you to do an overall job , on the whole body.
In order to speed up your metabolism, and lose weight, you need to exercise. Although there are two types of exercise - anaerobic and aerobic, the latter has the advantage that it will continue to burn the fat stores even after you stop exercising.
The longer and harder you have been exercising, the longer your body will continue to burn the fatstores for, adding to your weight loss even if you are doing nothing but watching TV! You do aerobic exercise when you walk, swim, or cycle.
Weightlifting falls into a slightly different category. Although it does not increase your metabolism, it is an activity that will burn the fat through increasing your lean muscle. In fact, for every extra pound of muscle you put on, you will burn 40-50 more calories, so it's an excellent exercise for weightloss!
Ironically, eat! To aid weight loss and burn the bodyfat stores on your body, you need to kick-start your metabolism, which slows down when you don't eat, particularly overnight. So a big breakfast is very important.
Eating little and often - around 6 times a day - will also help to maintain a higher metabolism helping your body burn calories, resulting in weight loss.
That said, it's also important to watch what you eat. weight loss never occurs when you eat loads of deep-fried, sugary, and convenience foods which are high in fat and low in nutrition. Try instead to go for foods that are high in fibre , such as spinach or bran , and limit toxins such as alcohol, sweets, and caffeine. Also, drink lots of water, around 8 glasses each day.
Apart from the weight loss and shaping of your body, an increased metabolism also provides you with more energy.
So what are you waiting for? Burn the fat, lose weight and feel great the natural way!
Get in touch with the industry experts at http://www.weightlossfatburnersecrets.com for more help. Steve Magill has written several articles with regard to the weightloss business. As a Fellow in the (FBAE) he is considered an expert consultant when it comes to helping people to lose weight.
Article Source: http://EzineArticles.com/?expert=Steve_Magill
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