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: Josh Gad opens up for 1st time about taking weight loss drug: 'It is life-changing' Good Morning America Are Weight-Loss Drugs Like Gym Memberships? The Answer Is Worth Billions The Wall Street Journal Lizzo celebrates hitting weight goal after two years of training The Independent Two Ohio doctors and their clinics disciplined over weight loss drugs Ohio Capital Journal Navjot Singh Sidhu credits pranayama for '33 kg weight loss in 5 months': Know all about this breathing technique Hindustan Times Weight Loss Revolution: New Breakthrough Could Prevent Muscle Loss While Shedding Pounds SciTechDaily Weight Loss With Optimal Body WWLTV.com HealthWatch: Sustainable weight loss with Aurora BayCare Medical Center WeAreGreenBay.com Hims & Hers to Advertise Weight-Loss Shots at the Super Bowl The Wall Street Journal HealthWatch: Sustainable Weight Loss Yahoo! Voices About half of Americans approve of using weight-loss drugs to treat obesity, AP-NORC poll finds The Associated Press Drinking sparkling water may help with weight loss, study finds Medical News Today Here's what Americans think about weight-loss drugs like Ozempic and Wegovy Mississippi Valley Publishing A key protein may help Ozempic users retain muscle mass while losing fat Medical News Today Weight-Loss Surgery Protects Liver Health Northeast Mississippi Daily Journal Doctors Explain If Red Light Therapy Really Works for Weight Loss Prevention Magazine Two Ohio doctors and their clinics disciplined over weight loss drugs Vinton Jackson Courier Why Novo Jumped — And Took Out Lilly And Viking Stocks Investor's Business Daily Weight-Loss Surgery Lowers Risk of Developing Complications of Liver Disease in Patients with Cirrhosis and Obesity Cleveland Clinic Newsroom Eli Lilly's head of obesity talks weight-loss innovations for 2025 — from an Ozempic-like pill to a triple-threat shot Business Insider GLP-1 Weight-loss Drugs Should be made Affordable for all Americans Winthrop Transcript Tammy Slaton’s 500-Lb Weight Loss: How the ‘1000-Lb Sisters’ Star Transformed Her Health - NewsBreak Here's what Americans think about weight-loss drugs like Ozempic and Wegovy The Audubon County Advocate Journal Lizzo reveals slimmed-down figure after reaching weight loss goal: 'First time since 2014' Hindustan Times Weight-Loss Surgery Protects Liver Health messenger-inquirer Metsera eyes $289M IPO to fund phase 3 weight loss trial Fierce Biotech Novo Nordisk links next-gen obesity drug to 22% weight loss at Week 36, sending stock up 11% Fierce Biotech Do GLP-1 drugs have health risks beyond their weight loss benefits? Medical News Today Weight-Loss Surgery Protects Liver Health Times-Georgian Now, weight loss drugs can control chronic kidney disease among people with diabetes: Why is the US FDA approval significant? The Indian Express Weight-Loss Surgery Protects Liver Health Herald Review Novo Nordisk reports topline data from Phase Ib/IIa trial of weight loss therapy Clinical Trials Arena Novo Nordisk stock surges 7% after Ozempic maker’s latest weight-loss drug shows promise Yahoo Finance Medicare to Negotiate Lower Prices for Weight-Loss Drugs The New York Times Can Eating Watermelon Daily Help You Lose Weight? Verywell Health Can sparkling water help with weight loss? The science behind the bubbles The Atlanta Journal Constitution Weight-Loss Surgery Protects Liver Health Douglas County Sentinel Weight-Loss Surgery Protects Liver Health High Point Enterprise Colorado plans to limit coverage of weight-loss drugs like Wegovy for state employees to save $17M The Colorado Sun Navjot Singh Sidhu loses 33 kilos, shares before and after pictures: ‘Impossible is nothing, guys’ The Indian Express Lizzo drops a weight loss update, talks about ‘weight release’ The Times of India Sweeping review suggests weight-loss drugs’ effect on 175 conditions The Washington Post Why fizzy water won’t help you lose weight – despite what some studies might suggest The Conversation Indonesia Weight-Loss Surgery Protects Liver Health KeysNews.com Weight-Loss Surgery Protects Liver Health El Paso Inc. States consider high costs, possible savings of covering weight-loss drugs for their workers West Virginia Watch Weight-Loss Surgery Protects Liver Health Star Local Media |
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