The Three Simple Steps to Fat Loss
04 Aug 2009
Its unbelievable but being overweight has now moved from a social nuisance and domestic embarrassment to an official disease.
The American Heart Association has announced obesity a dangerous epidemic and a major risk for heart disease. More than 70% of US adults are overweight and that figure is rapidly increasing.
But by following three simple steps in your everyday life you do not have to become one of the above statistics. They are easy to follow without time constraints and don’t require a complete lifestyle change. These three steps are:
1. Strength Training – Nowadays you do not have to live in a gym to put on functional muscle. Short High Intensity sessions performed once a week is all that is required to elevate the metabolism for total fat burning.
2. A Small Decrease in Daily Calories – Diets don’t work (everybody knows this by now) but by decreasing your daily calories by a small amount, the weight loss is body fat alone and not lean tissue and water that is associated with crash diets.
Remember fat accumulates on the body over a long period of time so it must come off slowly.
3. More Incidental Activity – Instead of driving try walking, walk instead of taking elevators or escalators; take the stairs and so on. Just keep moving through out the day.
Lets have a look at the Three Steps in more detail below:
Strength Training
Between the ages of 20 and 70 the average person loses one quarter of their muscle mass. Running, cycling or other aerobic sports will not prevent this loss.
This is very disturbing because the muscles are the engines of the body and every pound of muscle burns 100 calories every day.
By adding just 10 pounds of functional muscle to your body, you will burn off 60 pounds of fat over the next year.
Providing you take in the same amount of calories, it will keep burning those extra pounds year after year! The amount of fat the body can burn is directly related to the lean muscle your body has.
If you don’t perform weight training to maintain your muscle tissue, you will lose half a pound of the fat burning tissue per year after the age of 20 years. In simpler terms the more functional muscle you have on your body the more fat you will burn up.
Small Decrease in Daily Calories
For years now, we have been told to use dieting to rid the excess fat from our bodies.
The trouble with this concept is that the low calorie restricted diet would throw the body into starvation mode, with the body holding onto the fat and using precious muscle tissue for energy.
This would then lower the metabolism causing greater muscle loss and when the diet is broken the unwanted fat would not only return but actually increase because to the lowered metabolism.
The way around this is to cut your daily calorie intake by a small amount of calories only. This will stop any starvation mechanisms from clicking in.
You can do this by making up a seven day eating plan and writing down every thing you eat for the week, and then work out the calories you have eaten with a calorie counter. Divide this figure by seven and you have your daily calorie value.
Decrease daily calorie value by a couple of hundred calories per day and no more. This will generate slow weight loss and the majority will be fat loss only. The daily calories should be consumed during the day with small frequent meals.
The calories should come from a balanced diet (no fad diets please) with the required amount of micronutrients, vitamins and minerals. As well as containing the required amounts of fibre, fat, protein and carbohydrates.
More Incidental Activity
Fat is burned from the body when cells oxidize to release energy in the form of exercise. When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores.
The key to effective aerobic training that burns off maximum fat is long-term consistency not intensity. It doesn’t matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories.
The best exercise by far for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. Other aerobic activities are the treadmill, bike, climber or any other training gear found in or out of the Gym.
Start with 100 minutes of controlled incidental activity per week increasing this to 200 minutes a week or more. In all other activities try to move, move, move.
Try parking the car further away from your destination so you can walk the extra distance, hide all your remote controls so you have to get up and change the channels manually. These all help burn those extra calories and body fat from your frame.
So go ahead, by incorporating these three simple fat loss steps into your everyday life you will not have to change your lifestyle or be subject to time constraints.
Gary Matthews
http://www.articlesbase.com/weight-loss-articles/the-three-simple-steps-to-fat-loss-122465.html
16 Responses
quarterback
2009 Aug 04 1Why did it take us so long to realize the threat of Terrorism?
For the record, I wrote this paper on my own. It was an essay I wrote for Terrorism 442 in college…
tysavage2001
2009 Aug 05 2Sorry, I’m not here to read a 15 minute book on-line. Next time you have a question and not a speech, let me know. Good Luck !
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rukidding
2009 Aug 05 3If you think anyone is actually going to read all that, which by the way, ISN’T composed of YOUR words, but copied and pasted from another source, you are mistaken.
It took so long to recognize the terrorism threat because, just like Pearl Harbor, we falsely believed that we were untouchable. That is always a huge mistake.
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CRYSTAL S
2009 Aug 05 4I am sorry there is no way i am going to read all of that mumbo jumbo,but i will say that none of us want to believe any thing like that could happen until we see it with our own eyes!…..now that it has happened every one wants to scream well we should have seen it coming but the truth is there is no way anyone could have known or would have even believed it possible!!
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webby
2009 Aug 05 5interesting topic, too bad it is so long no one including me wants to spend an hour reading it all
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TMLeaf Fan
2009 Aug 05 6I didn’t even attempt to read that entire post, but to answer your question: people walk around in life thinking it will only happen to someone else…never me. People die everyday in tragic circumstances and you always hear "oh my god…I never thought it would happen to someone I know". Or you hear people describe the guy next door as " a nice guy" after he murders someone. People need to wake up, be aware of what’s happening around them and protect themselves.
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JTM FRAGINAL
2009 Aug 05 7Many Americans are focused with something else before 9/11 like Clinton was busy with Lewinsky during his term and Bush was pondering on his businesses in Texas when he assumed office. Thus, they ignored the threat of the terrorists and it was the reason why terrorism struck America by surprise.
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Eric B
2009 Aug 05 8you dont honastly expect people to read all that? but my answer to the first question is that terrorism is no more a problem today than it was in the clinton or first bush presidencys.
that fact is that bush screwed up and let the US get attacked and now he is just trying to scare us to stay in power and justify more wars.
clinton stoped about 8 large scale terror attacks in his administration bush only one out of 2.
please dont belive the fear mongoring, it just leads to hate and facism.
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cyclops
2009 Aug 05 9It took so long, because the Liberals Still Don’t believe it, Just
look at this site, they think President Bush is the Enemy.
Look at the Media, Democrat Party, They still don’t get it.
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theslumberer
2009 Aug 05 10Ever heard of plagiarism?
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Veda
2009 Aug 05 11It went on for so long because we had a democrat in the White House who was too busy setting bad examples , to care about the country . Clinton’s sexual escapades indirectly caused the Clintons to be late for their inauguration . When Clinton almost blew the election over his Gennifer Flowers affair-Hillary demanded a blank check for her power whims -thus -she "took" the office in the West Wing ( reserved for Vice -Presidents ) . Al Gore found out on inauguration day & all hell broke loose . Flash forward to Clintons last day in office -where he did some 120 pardons -one . Congressman Mel Reynolds , IL. convicted of 16 sexual assaults with a child AND CLINTON PARDONS HIM . Oh, and in the middle of all this-was Clinton’s Monica Lewinsky affair – which included phone sex over unsecured phone lines -thus putting our nations national security in jeopardy . Surely , you don’t think with all that going on -that Bill Clinton had time for National Security issues , do you ?
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g
2009 Aug 05 12IT’S A VERY SIMPLE ANSWER THAT IS DEMONSTRATED AGAIN AND AGAIN THROUGHOUT HISTORY…
humans don’t respond to a threat unless it’s a huge direct threat… you can have all the evidence in the world, but no one reacts until thousands of people start dying at one time from the issue…
Republicans and Democrats really didn’t believe that terror was a threat pre-9-11… at least not enough of a threat to make a huge ground assault…. no one said that pre-9-11 on either side…
humans never react until it’s "too late" often… maybe one day we can learn from our errors…
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fred k
2009 Aug 05 138 years of Bill Clinton
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Carpanone Kid
2009 Aug 05 14You forgot, liberals can’t keep an attention span for that long. Keep it simple, one or two points only. you’ll get more response, and people will actually read it all.
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Luke F
2009 Aug 05 159/11 is obviously an inside job. i would love to debate you. i have already trounced 3 of my college professors and would do the same thing to you. You know not what you speak.
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mo mosh
2009 Aug 05 16Because it’s easier to ignore problems and hope they dissapear.
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