The Easiest Way to Lose Weight

LOSING WEIGHT DOESN’T HAVE TO BE AS HARD AS IT ONCE WAS. STOP COUNTING CALORIES AND CONTRIBUTING TO ENDLESS FAD DIETS. ALL YOU HAVE TO DO IS RETRAIN YOUR BRAIN!

Most of us have tried at least one fad diet at some point in our lives. The truth is that most of us will fail to stick with a diet and the worst part is — our bodies will suffer in the long run.

Losing weight doesn’t need to be difficult, all you have to do is put in more energy into your body than you eat. There is a catch, though, and that is that you need to use the energy.  By picking a low-calorie intake only diet, you encourage muscle loss rather than fat loss, and by doing this, you also reduce your metabolic rate. This means that when you return to your regular pattern of eating, you quickly gain weight.

Fad diets also stop you from eating certain types of food, which can create serious nutritional deficiencies. We usually turn to this method because it promises quick results. Even though the weight loss industry promotes fast ways to lose weight with minimum effort, this simply doesn’t exist.

If you’re like most people who don’t have the time for regular exercise and lifestyle changes, you can visit one of the leading plastic surgeons specialising in weight loss procedures. If you happen to live in the Sydney area, Dr Peter Laniewski is the logical choice for administering advanced weight loss and fat reducing treatments.

Lifestyle Changes

To meet our health goals, some very basic facts should be looked at. Most people have neglected their bodies for years, and it takes time to correct the behaviour that has made them out of shape.

Achieving your target weight means changing your lifestyle. These changes include routine exercise and a smart approach to eating healthy with the right mental attitude. Starting with an exercise program that aims to lose fat without muscle loss is the right approach. The exercise program needs to be modified to each person’s fitness goals.

Aerobic exercise burns calories at a rate of about 300 per hour and raises the metabolic rate. Ideally, your heart rate has to be increased to a comfortable level for at least 20 to 30 minutes three times a week.  

Proper nutrition intake is also an essential part of losing. Focusing on healthy eating and health-promoting foods is way more productive than starving your body.

What kind of exercise should I do?

New research has found that short bursts of intense exercise are as effective as endurance training.

This is the reality of high-intensity interval training, an exercise regime that not only works but one which demands little time. In a recent study carried out by researchers from McMaster University in Canada and published online in the Public Library of Science, it was discovered that short bursts of exercise can be used when time is limited, and the higher the intensity, the more calories burn.

Participants of the study trained around three times per week over 12 weeks. One group performed interval training, including three 20 seconds all out sprints spread out over 10 minutes, while another group exercised at a moderate intensity for 50 minutes.

The results showed that both groups achieved similar benefits in various measures of fitness and health, including muscle cell adaptions, insulin sensitivity, and cardiorespiratory fitness.

One noticeable difference between the two groups was the duration that the sprint interval group exercised for was five times less in total.

Training in Short Intervals

Incorporating sprint intervals into your training routine is straightforward and efficient.

The following system was used by participants in the study and repeated three times a week. You can replace cycling with either running, swimming, boxing or skipping.

  • 2 minutes – Warm up
  • 20 seconds – All out 100% effort cycling
  • 2 minutes – Active rest (cycling very slowly at 10 – 20% effort)
  • 20 seconds – All out 100% effort cycling
  • 2 minutes – Active rest (cycling very slowly at 10 – 20% effort)
  • 20 seconds – All out 100% effort cycling
  • 3 minutes – Cool down by cycling slowly and stretching

 

Post Author: Harold D. Ford

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