Fat Loss Vs Muscle Gain
The exercise does not work for fat loss: the story of a personal trainer
Copyright (c) 2010 Caroline Radway
I am a coach staff and my job is to get people in shape and help them to lose body fat. So you may be surprised that I make this bold statement: "The exercise did not work for fat loss!
If this does not mean that all my life useless?
Well, since it is my duty to ensure that my clients get results, I am sure I am all the latest research, that research tells me that exercise does not work, need to know – as it does.
A study by researchers at the University of Texas has had this conclusion after studying 100 participants have already been solved – which half remained sedentary and the other half began to exercise. The exercisers completed a program of 5.5 to 6 hours of activity per week including weight training and interval training a total of 12 weeks. The rest did nothing. The subjects were between 35% and 40% body fat to begin. All training was designed by Dr. John Berardi, a coach highly respected and a nutritionist, but there was plenty of action nutrition.
The result is striking that the exercisers did better than non-exercisers.
Yes, without changing their diet, 12 weeks of intensive training resulted in a loss of only 1 lbs 2 lbs of fat with muscle gain (increase weight!).
Another recent study published in April 2008 the number of Nutrition and Metabolism, showed similar results – 10 weeks of intensive training showed little change in body composition – there was some loss of fat, but nothing exciting. Not if you consider that most of us really want to "burn fat quickly and desperate to get results is not encouraging.
Most of us would be so discouraged that they leave the exercise in all – that not at all what we do.
So what is the "take-home point:" I'm here?
Well, you can not train a poor diet for one! And certainly can not exercise, then "enjoy greater participation in a dinner or dessert!
It is absolutely essential you are looking to make changes in your diet and increasing physical activity level, otherwise all your efforts could be a waste of time. So where start?
Eat vegetables 5-10 ALL DAY! –
Eating one serving of lean protein at every meal (and, ideally, each protein snack) Eliminate white flour carbohydrates, refined products (based on wheat, sugar, pasta, cakes, cookies, white rice, white potatoes, white pasta, etc) and replace with smaller portions of total carbohydrates (potatoes, oats, quinoa, brown rice, whole grain pasta, whole grains – preferably sourdough – the bread). Focus more on good greens.
Good fats include: cooking with coconut oil, drizzle a little extra virgin olive oil over vegetables or salad (with vinegar apple cider to burn more fat and health promotion), have small portions of nuts (almonds / nuts) with fruit as a snack or in your salad, try avocado instead of mayonnaise …
Drink plenty of water, completely eliminating soft drinks, even diet? Tea and coffee in moderation and without sugar or cream also (a little cream in organic coffee can be good)
Keeping the overall calorie control – to reduce, without counting calories only reduce the current consumption of 10%. If you do not see results after a few weeks to reduce by 10%.
Thinking% 90:10 – allow you to miss an opportunity, but make sure that is only 10% of their week for not erase all of your results.
Experience! Try a new food each week and make it his mission to find healthy foods positively loves to eat – no doubt love my food, eat lots of it and it feels good, I'm eating sap.
Exercise is not certainly an essential part of the equation for fat loss – while having a dramatic impact to improve the health, welfare, energy and performance. Do weight loss diet alone results in loss of muscle mass and decreased metabolism, the spread of "Yo-yo weight loss cycle" gain or most people are aware. But exercise alone is not enough!
Exercise and nutrition and enough rest and recuperation are the keys to lose fat and maintain your new physical life.
About the Author
Caroline Radway is a certified Personal Trainer who wants you to get the fitness and fat loss results that you deserve. She has developed her M.I.R.A.C.L.E Success System and S.I.M.P.L.E. Nutrition System that are proven to get results, fast! Find out more by joining the free member site for resources and ongoing advice =>
http://carolineradway.ning.com
Build Muscle and Burn Fat
