Weight Loss Information from experts |
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4 Tips for Fast Fat Loss Part I
Fat Loss Tip #1) Train With Weights Working out with weights when trying to lose body fat has numerous important benefits. First, an intense weight training session burns calories during the actual workout. Second, an extremely important benefit is that intense weight training elevates your metabolism for up to 39 hours after your actual workout. In other words, because of the intense weight workout, your metabolism has been stimulated where you are now burning more calories while you are doing nothing. Carbohydrates power intense weight training sessions. The more intense the session, the more you deplete your arbohydrate stores and the more fat is burned during the recovery phase, i.e. after the workout. In other words, as the intensity of the training increases there is a proportionate increase in fat burning after the workout. One study showed that 15 exercise sessions per month (50 minute sessions at 50 percent of oxygen uptake) could lead to an extra 2 plus pounds per month of fat loss, strictly from the elevated metabolism and extra calories burned - while doing nothing! That's an extra 26 pounds plus, of fat burned per year. Another extremely important aspect of fat loss that occurs from training with weights is adding leas muscle to your body. Lean muscle is metabolically active, i.e., muscle burns calories even while doing nothing. So, the more lean muscle you have, the higher your resting metabolism and the more calories you burn each day while doing nothing. Studies have estimated that for each pound of muscle that you add to your body, you burn another 25 to 50 calories per day while doing nothing. So, an extra 10 pounds of muscle may burn approximately 250 to 500 calories a day, or an extra pound of fat every 7 to 14 days, without making any other changes. This is essential to taking off the fat and keeping it off. You see, when you add muscle to your body, you greatly increase the number of calories your burn each day. So, once you achieve your fat loss goals you can start eating more food without putting the fat back on, as long as you have built muscle (and keep it by continuing to train with weights)! On the flip side, if you don't train with weights while dieting and losing weight, two very bad things will occur. First, at least half of the weight you lose will be muscle. And this causes number two, which is that your metabolism gets slower, causing progress to eventually grind to a halt, leading to gaining all the weight back and more. But now you are even worse off before because your body composition is worse than when you were previously at this weight. You replaced muscle with fat, so now your metabolism is even slower, making it easier to gain even more fat, and harder to take it off. As you can see, training with weights is an extremely powerful and necessary component of any successful weight loss program. Look for Part II coming soon! Gregg Gillies is the founder of http://www.buildleanmuscle.com and the author of Get Fit Fast. He articles have appeared in Ironman Magazine and he is a regular contributor to Body Talk magazine. Check out his site on building muscle and losing fat
MORE RESOURCES: What do weight loss drugs mean for a diet industry built on eating less and exercising more? The Associated Press 1000-Lb. Sisters' Tammy Slaton Stuns in Off-the-Shoulder Dress on Vacation After Major Weight Loss Yahoo Entertainment International Dance Day 2024: Weight loss to heart health; incredible benefits of dancing explained Hindustan Times Ciara Teases Weight Loss Progress With Scale Photo After Revealing Goal to Drop 70 Lbs Yahoo Entertainment Top 7 healthiest fruits that help with weight loss The Times of India Big Joe shares month one of his weight loss journey New Jersey 101.5 FM Semaglutide vs. tirzepatide: Comparing weight loss drugs like Ozempic Houston Chronicle 4 Reasons Weight Loss Drugs Aren't Working for You Verywell Health What making weight-loss drugs mean for the environment Chemical & Engineering News Opinion | Ozempic and Wegovy Have Health Benefits Beyond Weight Loss The New York Times TikTok to crack down on content that promotes disordered eating and dangerous weight-loss habits Los Angeles Times All About '1000-Lb. Sisters' Star Tammy Slaton's Weight Loss Women's Health FDA, doctors warn about compounded Ozempic. What we found at metro weight loss clinics - WSB Atlanta How to cover the sharp rise in spending for diabetes and weight loss drugs Association of Health Care Journalists 1000-Lb Sisters: 8 Times Chris Combs Was There For His Family (Throughout Their Weight Loss Journeys) Screen Rant New Johns Hopkins study challenges benefits of intermittent fasting The Hub at Johns Hopkins Beyond Weight Loss: Five Yale Experts on the Benefits of Exercise Yale School of Medicine '1000-Lb. Sisters' star Tammy Slaton shows some skin in new photo after extreme weight loss Page Six 90 Day Fiancé: Ella Johnson's New Slim Face After Extraordinary Weight Loss Milestone In 2024 (Recent ... Screen Rant '1000-Lb. Sisters' star Tammy Slaton shows off tremendous weight loss in new swimsuit photo Page Six Is Eli Lilly Stock A Buy After Weight-Loss Win In Sleep Apnea? Investor's Business Daily Dr Reddy’s, Sun, Cipla and Biocon look to recreate Ozempic magic in India The Economic Times Could weight-loss drugs fight infertility? Users report surprise pregnancies South China Morning Post Sleep Apnea Reduced in People Who Took Weight-Loss Drug, Eli Lilly Reports The New York Times Enhance MD Reviews: The Latest Prescribed Semaglutide Weight Loss Program Customer Results Reported! Greeley Tribune US Senate committee investigates weight-loss drug costs as NC negotiates with manufacturer WRAL News Weight-loss clinic with 3D body scanner opens near Puyallup Tacoma News Tribune ResMed Stock Hits 8-Month High After Quarterly Beat Wipes Out Weight-Loss Drug Woes Investor's Business Daily Study: Zepbound Reduces Sleep Apnea Symptoms Prevention Magazine '1000-lb Sisters' Star Tammy Slaton Poses in Swimsuit After More Than 400-Pound Weight Loss Entertainment Tonight Why weight-loss drugs will reshape the world The Economist Eli Lilly’s weight loss drug Zepbound shows promise as a sleep apnea treatment in late-stage trials CNBC The 'metabolic trade' is keeping Ariel Investments competitive amid weight-loss drug craze Pensions & Investments Woman lost 105 pounds through walking and diet, then Wegovy Business Insider How 'miracle' weight-loss drugs made health disparities worse Los Angeles Times Weight-Loss Drugs Drive U.S. Prescription Spending HealthLeaders Media Weight Loss Reframed Everyday Health Costco products that helped me maintain 73-pound weight loss Business Insider Melissa McCarthy’s dramatic transformation revealed after actress ‘stopped worrying’ about weight... The US Sun The new weight-loss drugs and cancer Fred Hutchinson Cancer Center How to boost your metabolism: 5 simple ways to speed up fat loss BBC Science Focus Magazine International Dance Day 2024: Weight loss to heart health; incredible benefits of dancing explained MSN Q&A: Can weight loss drugs help in addiction treatment? Penn State Health News TikTok cracks down on Ozempic content Business Insider Jon Gosselin Gives Update on Weight Loss Journey and His Plan to Propose to Stephanie Lebo (Exclusive) Entertainment Tonight |
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