Lose Weight And Your Body Fat
Best bets for fat busting and losing weight.
Although it may feel as though our excess fat has been
there since time began, there are ways to make it move!
With 30-50 billion fat cells, the average slim person has enough body fat stored to provide energy to walk halfway around the world. Here's how you can ensure that you don't store enough to fuel for a round trip!
Make the most of your workout
Add some short bursts of higher intensity
exercise to your normal aerobic workout. This will not only burn more
calories (sometimes up to 33% more calories per workout) but it will
also help to increase your fitness level. An unfit person will burn
approximately 4-5 calories per minute, depending upon the activity - a
fit person can burn up to 12 calories per minute.
Put up some resistance
Put your muscles through a regular resistance-training program. The amount of lean muscle tissue you have on your body is directly related to your metabolic rate. For every extra pound of lean muscle tissue that you put on through strength training, you will burn approximately 25 extra calories a day. So if you added 5 extra pounds of lean muscle tissue, you would burn off the equivalent of over 13lbs of pure fat a year1.
Hold the sports drinks
As you recover from exercise, fats that
are circulating in the bloodstream continue to be used as energy.
However, some studies show that taking in calories during this time in
the form of food or drink inhibits the body's ability to use these fats
up and encourages them to be reabsorbed back into the fat cells.
Although it is important for athletes with high energy requirements to
eat as soon as possible after exercise, those of us wishing to reduce
our body fat levels should probably wait at least an hour2.
Don't refill, recycle!
All the fat on our bodies is constantly being
recycled3. Fat is constantly being drawn out of cells and
into the blood stream for use as energy. However, due to our sedentary
lives approximately 70% of it is not needed, so that it gets reabsorbed
(or refilled) into the fat cells. Research shows that when we are
regularly active, this figure reduces to nearer 25%.
Research shows that wholegrain and high fiber foods help you reduce your daily calorie intake by filling you up. They also slow the release of sugars into the blood stream. This gradual release of energy will make you feel less tired throughout the day and less inclined to skip your workout; it will also help to reduce food cravings.
- Williams C. ABC of Sports Medicine: Assessment of Physical Performance. British Medical Journal. 1994; 309: 180-184
- Kleiner S. Eating for Peak Performance. Physician and Sports Medicine. 1997; 10
- McArdle W, Katch K and Katch V. Exercise Physiology: Energy, Nutrition and Human Performance. Fourth Edition. Williams and Wilkins. 1996