If you are like me, you have probably been through all
this before, the family wedding is coming up next month
and you can’t seem to fit into that suit or dress
because you have put on too much weight. So you must lose
at least ten or more pounds quickly.
Losing weight quickly is not advisable as most of the loss
will be muscle tissue and water; you put on the weight slowly
(usually over years) so normally you should take it off
slowly and then you will know that the majority of the loss
will be body fat.
But you have a problem here and the clock is ticking so
you will have to diet pretty hard to meet your target weight
loss. Let’s look at that first, you all know that
diets don’t work; they send the body into starvation
mode, a survival mechanism from long age when humans faced
periods of famine.
Going too low in calories causes the body to lower its
metabolic rate, which reduces its ability to burn fat. At
the same time, hunger signals increase and you quickly start
to crave high-energy foods loaded with fats and sugar, the
same foods you are trying to do without.
Research shows repeated dieting actually makes it harder
to lose weight and easier to put it on because when you
dump the diet and return to normal eating habits the drop
in metabolic rate caused by the diet means that your old
habits actually represent an excess in calories. Not only
do you regain the fat stores just lost, but also you may
even gain an extra bit.
Knowing this, you really don’t want to put yourselves
through this rigorous process, but for this special occasion
you will. First though, you will have to boost the metabolism
that has been lowered by the dieting.
Fast Weight Loss Tips
To do this you will have to perform a "Strength Training"
workout to generate that initial spike in your metabolism.
By increasing the lean muscle on your body by using Strength
Training, your metabolism will increase, burning fat along
the way.
The strength training technique I use requires just twenty
to thirty mins per week. Gone are the days of the five-day
a week program with 6 to 12 sets per body part that, method
has never worked. One short intense strength-training workout
a week will elevate your metabolism more than you ever thought
possible.
While the calories expended doing exercise are important,
the increase in metabolism especially after strength training
continues long after the exercise is finished, burning calories
at the same time.
The two main components of this technique are the intensity
of the exercise and the recovery after the exercise. Infrequent,
short, high intensity weight training sessions, followed
by the required amount of time to recover and become stronger
is what is needed to increase functional lean muscle and
lose body fat.
Small frequent meals should be consumed during the day
each containing a little protein to maintain muscle mass
and energy levels. A high quality broad-spectrum vitamin
and mineral supplement should also be taken on a daily basis.
As before get the calories from high quality food but if
you can’t, utilize a blender to make concoctions from
skim milk with whatever additives you want to use, just
as long as you keep count of the calories for your daily
total.
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