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Knowing Why
Exercise Is The Key To Weight Loss
by:
Jin
Exercise is important for everyone. The fitter you are, the less your
risk of having a heart attack or stroke or developing diabetes or some
other crippling and deadly disease. For weight loss, you need to expend
a minimum of about 200 to 300 calories a day on a minimum of three to
five days a week. Exercising also offers true, tangible benefits that
are a real plus to dieters. The following sections describe those
benefits
Curbing your appetite
Many people eat out of boredom or habit. True hunger has little to
do with why or how much people eat. Think of the mindless nibbling that
you do while watching TV, for example. When you’re busy and out of the
house, on the other hand – or at least diverted from the call of the
kitchen –you eat less. |
Some people say that exercise increases their hunger. But that’s one of
the greatest exercise-avoidance excuses of all time. The reason?
Exercise pulls stored calories – or energy – in the forms of glucose
and fat out of tissues so that blood glucose levels stay even and you
don’t feel hungry.
When you first start becoming more active, after a long stretch
without any exercise, you may feel hungry initially. It’s only
temporary. After a day or so into your exercise commitment, any
sensations of hunger will be replaced with feelings of well-being. In
fact, it’s a well-known phenomenon that people who exercise regularly
automatically eat better and more healthfully.
Increasing Calorie Burn
The math is simple: the more calories that you burn over the amount
that you body needs to maintain its current weight, the greater your
weight loss. That’s why adding exercise to your reduced calorie plan
speeds up your metabolic rate – the pace at which your body uses
calorie. And exercise helps you to lose fat but not muscle, which
determines how fast or slow your body burns calories. Fat is relative
inert, but muscle is active and needs energy to maintain itself. So the
more muscle you have, the more calories your body needs
Protecting against muscle loss
Many studies demonstrate that when a person diets, the weight
that’s lost is 75 percent fat and 25 percent muscle. And that ratio
isn’t good. As muscle is lost, your body’s ability to burn and use
calories is decreased, too. To build muscle, you need to add resistance
training, such as lifting weights, to your exercise program.
Improving self-esteem
Exercise pays off physically, but its psychological benefits are
dramatic as well. And we’re not just talking about a runner’s high or
an endorphin buzz. Each time you exercise, you’re doing something
positive for yourself. Some psychologists even prescribe daily exercise
for depressed patients and see mood improvements equal to those of
prescription antidepressant therapy.
So mush of the weight loss process involves giving up, limiting,
and cutting out. But exercise is a positive addition, not a take-away
negative, and that’s a powerful incentive to tick with. When you feel
good about yourself, staying with your weight-loss commitment is easy.
Losing weight more easily and keeping it off
The National Weight Control Registry maintained at the University
of Colorado includes more than 3,000 individuals who have lost more
than 30 pounds and have kept it off for more than a year. But
amazingly, the average loss is 60 pounds, and the average maintenance
is six years. So many people actually lose more weight as time went on
and have kept it off for a long period of time.
Researchers looked carefully at these success stories and found
that one common thread, besides reducing the number of calories they
ate, is that these successful losers expended about 2,800 calories in
physical activity per week. That translates into about 60 minutes of
activity a day. Typically, they combines walking with medium-to-heavy
exercise, such as cycling, running, stair climbing, aerobic exercising,
and weight lifting. This activity level, researchers say, may be the
most important factor in maintaining their success.
About The Author
Jin is a 29 year old Singaporean who managed
to cut his weight from 65 kg to 56 kg in 2 months. He managed to
achieve this objective by applying a very advanced and effective weight
loss program that is available on the internet right now. To learn
more, please visit:
http://www.nofatplease.com
All the best!!
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