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by Michelle Sutton-Kerchner
Learn the best way to lose fat, gain muscle, and stay sane …
If trying to lose weight, keep this saying in mind: It took more than a day to put it on. It will take more than a day to take it off. Commit for the long-term. It will save you frustration and setbacks.
Focus on the Fat
Efforts to lose weight should focus specifically on losing body fat. Body weight includes everything tucked inside your physical structure—bones, organs, muscles, you get the idea. When weight loss happens quickly, it can indicate you shed water weight, lean tissue, or other unproductive pounds. Fat calories tend to take longer to burn. And those are the ones you want to torch!
Slow Means Steady
A long-term approach to weight loss is more successful. It involves healthy lifestyle changes, which take time to establish. However, once you dedicate the time, these lost pounds can be gone for good. Doctors recommend a weekly loss of one or two pounds. Action that loses weight at a faster rate usually cannot be sustained, is fundamentally unhealthy, or both. (Think: grapefruit diet)
A slow rate of weight loss is more manageable, assuring a successful commitment. Cultivating a new way of life is a process. Invest the time.
Build Muscle
Muscle helps burn fat even while you relax with a good book. The more muscle mass you build, the more calories your body burns naturally on its own. You have to love this effortless burn effect!
It takes work to build muscle. It takes additional work to repair muscles from that building process. All this work causes a caloric inferno. Do your strength training workout at least three times weekly. Consider scheduling it for alternate days when you are not doing cardio work.
Grab some dumbells, meet with a trainer, and get busy. Who doesn’t want to burn calories while reclining in front of Grey’s Anatomy!
Increase Cardio
Cardio workouts always have been associated with weight loss efforts. During a high-intensity sweat session, you can almost see the calories dripping off your body.
Aim for high-intensity workouts about five days per week. Cardio workouts do not need to consist completely of high intensities. Intersperse your routine with low-intensity levels to maintain endurance. Circuit or interval training is the perfect way to accomplish cardio power, even as a beginner. Gradually increase the amount of time in high-intensity mode as you improve.
To gain maximum benefit from cardio training, assure your heart rate is elevated. A heart monitor and the Center nurse can guide you on accomplishing this. For a quick check, do the talk test: Conversation only should be possible in spurts of three or four words until, ultimately, all efforts go to your breathing.
Move More
Low-impact activities can be performed throughout your day. These complement the more serious efforts of fat loss done on the Fitness Floor or in a high-energy Group Fitness class. Alone, they will not accomplish much fat loss. Their caloric burn occurs only while the activity is in progress. The boosted metabolic rate does not continue as it commonly does after high-intensity workouts.
Eat Better
Focus on eating healthier not eating less. This re-labeling nourishes a positive attitude about your new way of eating. Instead of the deprivation associated with eating less, dieting, and restrictions, you are focused on the bounty of healthful options.
Your body needs calories, especially to recover from a rigorous fitness regimen. Be sure those calories come from nutrients. Cutting calories is needed for fat loss but cutting nutrients can be detrimental to your health—and your muscle-building efforts.
Acknowledge Sacrifices
Notice your accomplishments throughout. It takes effort to find a pizza alternative and hit the Center after a long day. Sacrifices are made daily. Excuses are overcome often. In their place, enjoy a treat more delicious than any dessert: lost fat and gained muscle.
Sources
Mayoclinic.org
“10 Things You Need to Know about Fat Loss,” by Ian Graham at shapefit.com.
Image Credits
Strawberry salad: pixabay.com/en/asparagus-green-green-asparagus-2169202
