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Fat Loss Exercise Strategies
How many calories you consume has a big impact on fat loss or gain. If you eat more calories than your body is able to burn will result in weight gain. The best thing about exercise is that the more you do the less you have to worry about calories and you are able to stimulate fat loss. By burning 500 calories a day you can lose 1 pound of body fat in one week. By combining exercise with a reduction in calories you are able to make it easier to attain a calorie deficit. By riding a stationary bike for a half hour and reducing 200 calories from your daily caloric intake you can create the 500 calorie deficit without having to starve yourself or exercise yourself to exhaustion. 200 calories a day can be as small as a plain baked potato, one slice of pizza, or 1 cup or cooked spaghetti. Another advantage of exercise is that after you exercise your resting metabolic rate (RMR) is elevated for several hours. Weight training has a longer effect on your RMR than aerobic exercise. Recent studies have shown that the raise in the resting metabolic rate from weight training can last up to 36 hours depending on the intensity of the weight training session. Exercise helps preserve muscle tissue, which when trying to lose weight is a dieters advantage. Lean body mass (muscle) burns more calories per day than fat tissue. This is why building muscle mass is important when trying to lose weight. The more muscle that you build the more calories you will burn resulting in greater fat loss. Calories burned during weight training plus a raised resting metabolic rate and increasing lean muscle mass resulting in a higher metabolism can help you shed pounds faster than just dieting and doing aerobic exercise alone. Losing weight does not necessarily mean that you have to cut calories. Strength training at high levels of intensity and eating quality nutritious low fat foods will take care of the extra fat you are carrying on your body. Research has shown that people who begin a weight training program need 15 percent more calories to just maintain their current body weight. By adding aerobic exercise to your workout routine can also help in expending extra calories. Or just increasing the intensity of your weight training, that is lifting heavier weights or shortening rest periods, will burn more calories. It is important to combine exercise and a healthy diet so that boredom or the feeling of being deprived does not ruin your weight loss goals. Also to remember not to eat the same exact things day after day and do the same exercises all the time. After 12 weeks the body learns to adjust to things, and with exercise this means that the body gets more efficient at not using so much energy to be able to do the activity. Change your exercise routine every 2 months so as to keep your body guessing and burning fat. A change in routine can be as much as doing the exercises in different orders, changing intensity, adding new exercises, or just doing a whole new routine. Follow these tips and within 12 weeks of doing weight training and eating a healthy low fat diet you should start to see changes in your body. Josie Anderson is a personal trainer and is the owner of http://www.weight-loss-program-101.com providing weight loss resources to help with many weight loss goals and newsletter to keep you up to date on the latest in the health and fitness industry.
MORE RESOURCES: Weight loss journey: This 47 year old banker lost 14 kilos in just three months without stepping into the gym! The Times of India Could activating brown fat help promote weight loss? Medical News Today Ozempic, weight loss drugs send ripples through Atlanta health and fitness community The Atlanta Journal Constitution Intermittent fasting and correctly timed workouts key to fat loss, says study BBC Science Focus Magazine Taxpayers need to know how heavy a toll they'll be paying for weight-loss drug coverage Chicago Sun-Times Regeneron, Lilly grapple with clinical endpoints as obesity space moves to improving weight loss Fierce Biotech Common vitamin deficiencies in women; the effects on aging and weight loss | News Loma Linda University Weight Loss Competition Heats Up In Britain, Online Pharmacies Slash Prices for Wegovy and Mounjaro Yahoo Finance Illinois expands costly weight-loss drug coverage Chicago Sun-Times Melissa McCarthy's Thoughts on Weight Loss and Body Positivity Prevention Magazine Woman develops lesions after TikToker sells her contaminated weight loss drug, feds say Miami Herald AMGN Earnings: Amgen Surges After Raised Forecast, Weight Loss Drug Update - TipRanks.com - TipRanks Why Weight-Loss Drugs Wegovy, Zepbound Are in Short Supply The Business of Fashion Injectable weight loss drugs reshape diet industry York Dispatch The #1 Best Whole Foods Breakfast for Weight Loss Eat This, Not That Amgen shares jump after teasing 'encouraging' weight loss data 1470 & 100.3 WMBD Wannabe TikTok influencer sold Ozempic, tainted weight loss drugs that left at least one dieter covered in gross lesions New York Post Semaglutide vs. tirzepatide: Comparing weight loss drugs like Ozempic Houston Chronicle Considering Fat-Loss Supplements? New Military Study Finds Many Are Not What They Seem. Military.com Why a legal fight against the manufacturers of Ozempic, Mounjaro, and other diabetes and weight-loss drugs will take ... The Philadelphia Inquirer Food Network star Sandra Lee was 'sick as sick could be' after trying weight-loss medication Fox News So you've lost weight using Wegovy. Does that mean you can stop taking it? The Associated Press When supplies resume, should governments subsidise drugs like Ozempic for weight loss? We asked 5 experts The Conversation 1000-Lb Sisters: "Red Lipstick!": Tammy's Best Makeup Looks After Extraordinary Weight Loss Milestone Screen Rant 217 Today: Weight-loss drug coverage for Illinois state workers could cost hundreds of millions of dollars IPM Newsroom Blockbuster weight loss drug Wegovy's sales just doubled — and could heat up even more with a price cut Business Insider India Weight loss plateau on GLP-1 drugs vs surgery: When does it happen? Medical News Today Kansas City-area doctor talks pros and cons of weight loss drugs WDAF FOX4 Kansas City Facing weight loss drug side effects? GNC wants to help Yahoo Finance What making weight-loss drugs means for the environment Chemical & Engineering News Eli Lilly Stock Jumps After Earnings Beat. Zepbound, Mounjaro Weight-Loss Drugs Are Driving Gains. Barron's TikTok to crack down on content that promotes disordered eating and dangerous weight-loss habits Los Angeles Times Intense exercise with time-restricted eating produces health benefits Medical News Today Eli Lilly stock jumps on weight-loss drug sales forecast Yahoo Finance Ciara Teases Weight Loss Progress with New Photos After Revealing She's 'Trying to Lose 70 Lbs.' PEOPLE Novo Nordisk earnings are coming during a weight loss drugs sales surge. Here are 3 things to watch Quartz Here's what 'fair allocation' for GLP-1s could look like Fierce healthcare Patients with MS Benefit from a Behavioral Weight-Loss Program - Multiple Sclerosis Peer-to-Peer Medpage Today Sister Wives: "Emerald Dream!": Meri's Best Green Outfits After Glam Weight Loss Transformation Screen Rant The 80/10/10 diet: Is it effective for weight loss? The Indian Express Prosecutors: Shirley woman sold misbranded, adulterated weight loss drugs on TikTok News 12 Long Island |
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