Calories - Burn More Than You Consume

Many people who exercise to burn calories, burn calories but do not necessarily lose weight. The focus is usually on exercises effective at burning fat such as aerobics. While engaging in fat burning exercises is an important part of an exercise program for weight loss, it cannot be the only part, if long term success is to be achieved.

Weight loss only occurs when the amount of calories being burned exceeds the amount of calories consumed. Lets say your body needs 2200 calories per day to meet its energy needs. This includes a twenty minute aerobic work out where you burn three hundred of those calories. During the coarse of the day you consume 2600 calories. Even though you have burned 300 calories during your workout you will end storing more fat than you burned.

You may be consuming the same amount of calories you did when you were younger, but because of a less active lifestyle you find yourself gaining weight. The main reason for this is because as we become older and less active muscle begins to decrease which decreases the bodies fat burning capability.

Many people choose combine a calorie restricted diet with exercise. The major drawback to this approach is that deprives the body of needed energy to restore muscle mass needed for long term success. The best way to lose weight through exercise and diet is to engage in a program that focuses on muscle building, fat burning and a nutritious diet. By restoring lost muscle mass, you will be able to consume more calories and still lose weight. For every pound of muscle gained, fifty extra calories per day will be burned.

High impact exercise programs are popular for weight loss. It seems like the ideal way to burn the most calories and lose weight. The problem with this approach is that it can overwork the muscles, which will initiate a process in the body known as gluconeogenesis. Once this begins the body begins, fat burning ceases and begins to breakdown muscles for its energy needs.

An effective workout for weight loss should begin with resistance exercises such as weight lifting. This is the most best way to warm the body up. After twenty minutes of weight lifting begin an aerobic workout. Weight lifting liberates fatty acids, making fat the primary energy source during the aerobic workout. As muscles begin to develop through regular use their ability to burn fat will increase.

If you find that you are working out too hard to carry on a conversation you are not in fat burning mode. Gasping means your muscle tissues are not receiving enough oxygen. This will cause the body to switch from burning fat to burning glucose because it is much easier to burn.

If you have not exercised for a long time build up your endurance slowly. Start by taking a short walk every other day. Gradually increase the length, intensity and number of walks you take. You should be able to walk a couple of miles without becoming tired before you move to a more challenging walk. Once you have completed this process it will not be difficult to begin a mild weight training and low impact aerobic program.

In order to effectively build muscle and burn fat, you will need to a healthy diet at proper intervals during the day. If more than four hours elapses between meals the body will begin to hold onto stored fat making weight loss more difficult. Eat a balanced diet which includes lots of fresh fruits, vegetables, whole grains and nuts. Avoid foods and beverages that promote unhealthy fat gain such as processed foods.

When unhealthy cravings come, choose to eat something healthy instead of satisfying the craving, and the craving will subside. Making lifestyle changes can be challenging. The best way to accomplish this, is to do gradually, be patient and keep in mind the rewards of a slim, healthy body.