| |
| |
|
Weight Loss Information Center |
|
|
|
Resistance Training First; Fat Burning Second for Weight Loss
Most men and women that I have trained over the years that were interested in weight loss, before meeting me their routine always included the bike or treadmill for 15-20 minutes or so, then proceeding on to the weights for some resistance training. Approximately one out of ten did both, and most either did one or the other. What's worse is most people watch other people work-out, and they simply incorporate other people's routine into their own. What they don't realize is one person's routine may not be good for the other. Also, who's to say the person they copied is doing the exercise properly. Fact is, for weight loss and muscle tone you must first exercise with resistance weight followed by a 20-45 minute fat- burning session. Why? When working out with resistance using weights, during the movement your body will mostly rely on sugars (stored glycogen in the muscles) for energy, therefore after a 20-30 minute session your sugars have been depleted causing a decrease in the fat-inhibiting hormone insulin. Now, when you begin your fat-burning session it will be much quicker for your body to deplete your muscle glycogen stores, making it possible for your body to use stored fat for energy in as little as six minutes! Since your insulin levels are low, your body will turn to fat for energy instead of carbohydrates. Also, by working first with resistance weight it increases blood flow dramatically, therefore increasing the concentrations of noradrenaline and adrenaline in the blood. Both are hormones that contribute to the removal of fatty acids out of adipocytes (fat cells). Once your physical condition is improved, I recommend that you do not stop your fat-burning session at any time until you have completed a minimum of 20 minutes. If for any reason you stop before you are finished, your liver will release sugars in the form of glycogen and start to replenish the lost glycogen levels in your muscles. When you restart your fat-burning session, your body will repeat the same process as when you first started by using muscle glycogen stores for energy. Let me explain a little further. For example, if you did not follow these procedures and started with riding the bike, chances are your blood sugar is at a moderate level, depending of course on what you ate up to six hours prior to your workout. Your body would have to deplete your muscle glycogen stores before it would use fat for energy. Since you are fresh in the gym, this may take up to 20 minutes or more. And if you are like most, after 20 minutes or so you are done. Now let's say you are going to do some resistance training, working out with weights. You spend another 20-30 minutes or so again using muscle glycogen stores for energy. If you recall, when you stop the movement, your liver releases sugar in the form of glycogen to the muscles. After your complete workout of about 40-60 minutes your body used all sugars for energy, making it very unlikely that any stored fat was used. Now you leave the gym very tired and weak due to the body's lacking sugars/carbohydrates. In the worse case scenario you lost weight but most of it was water, and because the body lacked carbohydrates muscle was used for energy. If this happens you lose weight, but it is the wrong kind of weight. You never want to lose muscle. Just fat! If you work out using my methods your body will use sugars for the resistance part of the routine and for only about six minutes at the start of your fat-burning session. During the remainder it will use stored fat (fatty acids) for energy. Follow the guidelines without question, and you will see what a dramatic difference it will make in the rate your body sheds unwanted fat. Remember, warmup first, stretch, resistance training, fat burning session, and then cool down for a couple of minutes. If you want a personally designed weight loss program I can help you achieve your goals quickly and safely directly over the internet. Johnnie D Jackow Sr is the author of 2 fitness books and he started offering his services on the internet in 1997 and since 1999 he has been rated one of the top weight loss and fitness professionals in the industry. Johnnie Jackow and the services he offers can be found on every major search engine in the WORLD. He has been approached and/or interviewed by several top TV stations and numerous stories have been aired and articles have been written about the online services he offers. He has personally helped thousands of men and women achieve their fitness goals directly over the internet. Visit Website: http://www.tbfinc.com
MORE RESOURCES:
Weight-Loss - Google News |
|
|
|
RELATED ARTICLES
Planning Your Diet We have plans for everything these days. That is how we can fit 100 different things into each day. Body Dysmorphia: Mind Games After Gastric Bypass Surgery Maybe you've heard about body dysmorphia - it's a mental image many victims of anorexia nervosa have that tells them they look fat, even when they are emaciated. Bariatric patients can suffer from body dysmorphia as well. Want To Lose Fat? Eat More of This If you've been working out with weights for any length of time, you know the importance of supplying your body with frequent feedings of quality protein so that your body will be able to have the necessary building blocks to build muscle in the shortest amount of time possible.How much protein should you be consuming each day? Well, that debate has been raging for many years. The Myth of Spot Reducing There is no such thing as spot reducing. Any fat you lose comes off in the same proportion it's stored in your body. Weight Loss: Are You Frustrated? Have Low Energy? Dont Feel Good about Yourself? Lose Weight Now! Twenty years of health club consulting, 50,000 hours of paid personal training, and trainer to the stars has taught me one thing; weight loss is not about numbers, it's about your approach. Here it is in a nut shell!#1: Determine HOW you are motivated and WHERE your desires come from. Close Kept Secrets to Weight Loss Lesson #3 Whew! So how did you do on that last lesson? Have you been practicing? There was a lot of content to take in and absorb, and practicing the techniques as well. I wanted to make sure I included it all so you could see it from start to finish. How Do I Begin A Fat Loss Plan?... Let Me Count The Ways! Most people are unsure about how to begin a fat loss program. They have many questions about food choices, meal composition and exercise. Saboteurs to Your Weight Loss Plans Saboteurs are people and thoughts that are going to sabotage you when you are at all weak in your bid to better yourself. I can identify many internal and external forces that will try to stop me from what I want on an almost daily basis. Pizza, French Fries, Beer and Other Diet Foods Now this is the real American Dream! I'm here to let you know that it is totally possible to lose all the fat you want while eating nothing but junk food. The only hitch is that all the fat you want to lose is going to have to be zero!Here are some tongue-in-cheek (or burger-in-belly) suggestions for how you can turn even the greasiest, sugariest, most overprocessed calorie bomb into lean, mean diet food. The Natural Truth About Quick Weight Loss Actually, I was reading about fad diet and suddenly I received a message in my mail "Lose 20 Pounds in 10 Days!"So I thought I should write some more on quick weight loss diet plans and how they're intended to fail miserably.I have already written a lot on such topics and I think you should read this article because they are flawed at the grass root level! along with this article to learn exactly what's wrong with quick diets. Will I get faster results with a Personal Trainer? If you pick the right personal trainer?you'll most definitely see faster results. If the personal trainer is registered with a governing body, it's likely the personal trainer would have gone through the proper training and education process. How To Lose Weight Without Having To Starve Yourself I am somebody who has had an ongoing battle with my weight for most of my life. I have to be very careful what I eat as I seem to gain weight very easily. Weight Loss Program - Weight Loss? Why Bother With a Diet Plan? Does Weight Loss Matter? We all know that weight loss is important. We know we need a weight loss plan or to start a weight loss program - but . Ten Important Things to Know Before You Join a Weight Loss Program 1. What is my BMI and how do I calculate it? BMI means Body Mass Index. Body Fat Distribution Factors Most men and women put on weight differently. But on what makes fat settle in a preferential way, there is little evidence. Resistance Training First; Fat Burning Second for Weight Loss Most men and women that I have trained over the years that were interested in weight loss, before meeting me their routine always included the bike or treadmill for 15-20 minutes or so, then proceeding on to the weights for some resistance training. Approximately one out of ten did both, and most either did one or the other. 4 Tips for Fast Fat Loss Part II Fat Loss Tip #2) Drink More WaterI know, I know, we've all heard this one over and over again. But how many of us really drink enough water? I'm talking at least 10 8 ounce glasses of water a day, minimum. The Milk Diet -- Is it Your Solution for Losing Weight? For sometime now, you've been hearing about the Milk Diet and it's benefit in helping you lose weight. I recently searched on Google for the Milk Diet and could only find vague references to milk as a supplement to help you lose weight. Staying Toned After Weight Loss Staying Toned After Weight Loss----------------------------------------Following significant weight loss, it is vital to have an exercise routine to keep your muscles firm and help to tighten the skin. One of the biggest drawbacks to significant weight loss is the flabby skin that is visible that often can take months to disappear. Weightloss Supplements - How Weightloss Patches & Diet Pills Can Control Your Appetite All of us that have had a love-hate relationship with diets know that it is very easy to succumb to the phenomena known as the "yo-yo diet". What is the yo-yo diet, and how can we prevent ourselves from taking that path which can only end in disappointment, unhealthy weight gains and weightlosses, and damaged self esteem?Yo-yo dieting, as it has been termed, is the cycle of losing and gaining weight that seems to be so prevalent in the United States.
|
| home | site map | Home Site |
| © 2006 |
