Dr. Peter Wood from Stanford University has shown frequently that exercise is more important than food intake to keep body fat under control. As a regular exerciser you can eat a lot more and keep slimmer than sedentary people. If a plump person does the right exercise at the right time, he can increase his caloric intake far above the amount used by the exercise and still lose a lot of fat.
The key is to do the right exercise.
Aerobics are usually recommended in the weight loss industry, the more intense the better, which is all wrong!! The problem is that aerobics exercises that raise your heart rate above 120 beats per minute, which include running, rowing, swimming, cycling and many of those fancy aerobics classes in health clubs, all strip off muscle almost as much as they strip off fat.
And as you know, muscle loss reduces your ability to burn fat and sets you up to become even fatter. Remember, muscle is the engine in which body fat is burned. You should do everything you can to maintain it for the rest of your life.
Walking is good for many health reasons,it also burn some fat and will not burn muscle. But the best exercise for fat control is wide-variety high repetition resistance training,using weights or machines.
By exercising all the muscles of your body, you burn a lot of fat. Another advantage of resistance exercises is that it increase muscle and as a result provide more muscle cells to be able to burn fat. It’s a real health bargain.
Step 1. Do high-repetition, wide-variety resistance exercise.
The basis rules for muscle work are simple. If you use heavy resistance so that you can complete only 3 – 6 repetitions of an exercise and you do 5 – 6 sets, you build maximum strength but you don’t lose much fat.
If you reduce the weight so that you can complete 8 – 12 repetitions and you do 3 – 4 sets, you build muscle well and burn medium amounts of fat.
If you set the weight so you can run out of steam in 20 – 25 repetitions, while doing only one set, you build a little muscle but burn a lot of fat.
Step 2. For maximum fat-loss, do one set of each exercise with a weight that exhausts you in 20 – 25 repetitions.
It might be true that running burns more calories than walking and cross-country skiing burns most calories of all, but fat loss has little to do with calories used during an exercise session. Many recent studies show that the right exercise raises your metabolic rate for up to 18 hours afterwards.
However, if you exercise in the evening and then go to bed, you lose most of the fat loss effect, because sleep causes your metabolism rate to drop rapidly. The best time to exercise is in the mornings, the earlier the better.
Step 3. Exercise in the mornings.
Dr. Leonard Epstein analyzed all the published studies on exercise and fat loss and showed that people who exercise five times per week lose three times as much fat as those who exercise only twice or three times per week, even if they exercise for a longer period.Those who exercise only once per week lost no fat at all.
For fat loss, five days weekly exercise of 30 minutes is much superior to three days weekly of 70 minutes,
even though the total weekly exercise time of the three day people is an hour longer. In order to keep that metabolic rate churning, frequent exercise is the key.
Step 4. Exercise five mornings weekly for a minimum of 30 minutes.
As you can read in my article about exercise, oxidation is the primary cause of human degeneration. Because exercise uses 12 – 20 times more oxygen than sitting in a chair, it also creates masses of free radicals that causes a lot of oxidation damage.
Without additional anti-oxidants you are slowly killing yourself. You can prevent exercise oxidation damage by taking antioxidant supplements.
Step 5. Take a multiple anti-oxidant every day.
The first strategy in your fight against body fat is to reduce your appetite. Phenylpropanolamine helps a little. Better is ephedrine hydrochloride and its original source: Ma huang or Ephedra sinica.
But you should be very sensible in the use of these compounds. Don’t use more than 25 – 50 mg per day, otherwise it lose it’s effect and can cause many side-effects, including raised blood pressure, anxiety and insomnia.
The second strategy is to reduce the taste of food, especially sweet tastes. The herb Gymnema silvestre has been used for this purpose for thousands of years in Ayurvedic medicine. It works a bit.
The third strategy is to reduce your body’s tendency to store fat. The herb Garcinia cambogia, a specific variant of the English brindleberry is used in Ayurvedic medicine for this purpose. The active ingredient is hydroxy citrate.
Ongoing studies by DR. Andrew Weil at the University of Arizona indicate that 500 mg of garcinia may reduce fat storage from a high-fat meal by up to 30%. As a bonus, it may also reduce appetite.
The final strategy is to raise metabolic rate so that your body burns more calories during the day. It’s called thermogenesis, which means: it raises body temperature. To maintain the increased temperature, the body has to burn more calories to make the heat – lots of calories. And because it is low level activation, the calories burned come mainly from fat.
There are a lot of drugs that does the job, but all of them causes side effects. It doesn’t make sense to make yourself unhealthy while trying to lose fat.
Least damaging are the beta-adrenergic agonists and most harmless of these:
ephedrine or its herbal source: Ma huang. These compounds work by increasing bodily output of noradrenalin, one of our “fight-or-flight” hormones. That warns you right away not to use too much,(25-50 mg per day max.) or you run into severe anxiety, irritability, headache and insomnia.
The FDA are against ephedrine, because folk have used larger doses and caused real damage to the thyroid gland and other organs.
However, ephedrine on its own is not effective, because your body quickly defends itself with multiple mechanisms that turn off the extra noradrenalin. The three main defenses your body uses against a sensible ephedrine regimen (25–50 mg/day) are: increasing output of phosphodiesterase enzymes,and increasing prostaglandin production.
These defenses can be overcome respectively by using caffeine, theophylline (from tea) and acetylsalicylic acid (aspirin). Herbal sources can also supply the caffeine, theophylline and aspirin. Standardized extracts of kola nut, guarana, black tea and white willow are good sources. And you can prolong the effect of caffeine, which is mildly thermogenic by itself, by using naringenin, a compound found in grapefruit.
Another effective chemical to use in conjunction with beta-receptor agonists is yohimbine, a compound from the bark of the yohimbe tree. Yohimbine is one of the class of compounds called selective antagonists of alpha-2 receptors. This action of yohimbine has shown to cause long- term thermogenesis and fat loss in animals.
Controlling excess body water is the last thing you can do to lose body fat. Especially for women, who have this problem. Bloating and edema prevent your Lean For Life program, because they make you feel blah and make you to sit like a slug and avoid exercise.
Diuretic drugs are not the solution, but mildly diuretic foods like melons,cucumber, grapes, apples, parsley, pineapple and cooked asparagus all help to shed excess water. Mil diuretic herbs, like Uva ursi and Sarsaparilla also have a use in this phase of fat loss.
Step 6. Use the right herbal fat loss supplement every day.
Success is always achieved by setting goals. To improve your performance, you should set specific goals and sub-goals and write them down and post them on the fridge, for example, so that everybody can see them.
Step 7. Form specific, measurable, public, rewarded fat loss goals.
Goals have to be specific, measurable and time limited. “To lose weight” is to vague. Instead for example: to lose 10 lbs of fat by my next birthday is a good goal. Lean for a Life Time is a very long-term goal, so you have to use sub-goals to be able to check your progress.
Finally, you have to make your goals public, so that your family and friends can blame you for failure, but praise & reward you for success.
How To Exercise To stay Lean For A Life Time