Although today’s information age provides people with access to tremendous amounts of research and knowledge, many women still don’t realize the benefits of strength workouts in losing weight.
While long distance running will burn calories, it’s hard to target particular parts of your body other than your legs. You simply hope to burn calories to the point that problem areas finally shrink down.
However, with aerobic-strength workouts, you can target particular muscle groups like abs, thighs, and arms and shape them directly. The key is to include strength drills with cardio so that the heart rate remains elevated and calories keep ticking away.
The long-term benefit of strength workouts is in building muscle. The more muscle your body has, the more calories, you will burn performing either exercises or routine activities! Regular strength exercises will boost your metabolism by as much as 15%. The process of building and maintaining muscle is a severe duty for your body.
Additionally, strength workouts have been demonstrated to improve bone strength, resist the process of losing muscle mass as we grow older, and even help the body fight diseases such as diabetes and arthritis.
It’s important then that women include strength workouts in their exercise routines to build their health AND achieve results in their body’s form. So what’s the best way to incorporate strength training into your routine?
First it’s important that you space out your workouts enough to allow your muscles to heal. This is the process by which they grow stronger is in recovering from the tearing and stretching that strength workouts induce.
Secondly, the benefits you draw will have a direct relationship to the food you consume to fuel the body through the process. If you eat junk, that’s what your body will be relying on to strengthen your body.
Within the workouts, there are strategies you can employ to maximize your time spent and exhaust the muscles to a point that will yield the best results. You can achieve this through compound exercises.
Isolation exercises, like curls, allow you to do an exercise that requires one muscle group to handle virtually all of the work. That’s fine if you want big biceps, but it doesn’t help build overall strength of the kind that will result in a shapely and active form that metabolizes quickly.
Rather, it’s more beneficial to do workouts that may primarily attack one muscle group, but requires a concert of muscles to achieve the motions. If you do push-ups, you’ll work out your chest, but you’ll also target the triceps, abdominals, and shoulder muscles. Later when doing pull-ups, you’ll work out the abs a little more. Eventually, you’ll get to the part of your routine where you do different kinds of abdominal crunches and stress your stomach muscles to the breaking point because they’ve already been doing work!
Finally, strength workouts can burn as many calories as a long run, but you have to maintain constant motion. You can acquire videos or use training sessions like boxing workouts that provide you with something to do for a full hour of exercise, and you will achieve the same heart rate and sustained effort as you would in running, except you will also be doing strength workouts that exhaust muscles that running doesn’t emphasize.
In this way, you can attack fat or lack of strong form in your core, arms, shoulders, or wherever else you’d like to remake and strengthen your body.
Of course, if you love to run, you can always alternate days and allow your muscles to recover from the strength workout the day before.
How to maintain ideal weight once you lose
Weight loss is not easy, but to keep your ideal weight once you loose can sometimes be even more difficult. That’s because after you start to be happy with how you look, you tend to taste more than would be allowed for foods that have not had access to the diet.
To not get to gain weight, you have to respect some rules required that we present you today, complete with explanations, hoping that their importance will convince you. But first things first, that the yo-yo effect, which we talked. Because that’s when you enter a vicious circle. We remind you what yo-yo is. Some people keep drastic diets to lose weight, and shortly after they got off unwanted pounds and started again light-weigh. There are even times when a person can gain even more after a diet.
Many women experience yo-yo after reaching to have ideal weight
In the case of less standard diet (starvation, skipping meals during the day, use a small number of calories) can produce so-called yo-yo effect: a person suddenly weakens, then gain weight, weakens and gain weight again. It is a vicious circle that affects not only weight but also health. In order not to get into such a situation, nutritionists say it is important to develop some healthy eating principles, and not impose our diet only for a determined period. And if, however, we follow a diet to get rid of unwanted pounds at the end of it, we should be more cautious than ever.
End of a regime is only the beginning of a healthy lifestyle if we want to keep our ideal weight intact. When you begin to “cheat” and eat more and more food was forbidden (sweets, pasta, white bread, processed foods, fatty meats, sugary juices, etc.), the risk of putting back weight increase proportionally. As this does not happen, I recommend you follow some rules when you have finished eating to keep a diet. Respect them because you can save a possible weight gain!
Top 5 ways to reduce your nutrition and gain weight after you have reached your ideal weight
1. Opt for healthy snacks and eat small portions of food.
It’s easy to “taste” something unhealthy once you lose, so you should still pay attention to what you eat. When you’re at the office, makes up your snacks, fruit, yogurts, cheeses, and vegetables. Also, meals of the day should be balanced. Eating three small meals and two snacks a day, your metabolism will keep busy all day!
2. Keep yourself hydrated.
If during the diet should consume plenty of water, do not give up the habit. Water helps the body to burn calories and is an excellent alternative to juice. Water contains no calories, carbohydrates or fat. If you hard to drink two liters of water per day, a little trick is to add water a few slices of lemon or orange, and frozen fruit (raspberries, cranberries, etc.).
3. Get up from the table before you feel totally fuller.
A good way to control your weight is to eat less. When you feel tired, stop eating, even if you have food on your plate. Keep leftover food for later or the next meal. Also, chew slowly and gently, to create a feeling of fullness faster.
4. Get smart shopping!
When you go to the supermarket, stay away from junk food districts. It is best to make a list of what you need before leaving home and to observed. Avoid cakes, sweets and fried potato chips, processed meats (sausages, sausages) and opt for light protein, fruits, vegetables.
5. Cook more at home.
When dining out, not only did not provide too many choices healthy foods (containing calories, fat), but there is a temptation you order something less appropriate (pasta, fries, etc.). To avoid these situations, we recommend that you focus more on home cooking. In this way, you will be the one who controls food ingredients.
Successful weight-loss program
There are no magic pills. No miracle programs. Not a single diet that stands the tests of time and works for one and all. And every successful weight-loss program involves attention to foods consumed and includes regular exercise. For success to take place, permanent, long-term changes in your lifestyle and health habits must be formed. The Mayo Clinic suggests a few things:
Healthy weight loss is one of the most rewarding commitments you can make, but it takes consistency and time to become permanent. Focus and willpower are paramount for success when it comes to weight loss and lifestyle changes regarding eating and exercise habits.
First strive to ease stresses in your life (i.e. relationship conflicts, financial problems etc.) – don’t get me wrong, responsibilities are rewarding and fulfilling but removing unnecessary fears by working on delegation and better communication in regards to the aforementioned aspects of life, lightens your load and ability to be of a healthy mindset emotionally to physically take on change.
When you feel emotionally prepared to take on monumental lifestyle changes, set a date, commit, and start.
Internal motivation is the best motivation – it’s long lasting and leads to action. To keep up the willpower to continue with a weight loss plan, you’ve got to make a list of what’s important and why you’re doing it. This can vary from events like vacations to so much as simply having better health to be able to get out more. Leave reminders in highly trafficked locations for you to be uplifted and encouraged when the temptation to be a little more relaxed comes up.
Ultimately, you are responsible for reaching your weight loss goal but a support system is necessary. Surround yourself with people that will listen, give honest feedback, have genuine concern and interest in your endeavor, people who care about your feelings and will validate your cause. Sometimes this comes down to being the support that someone else leads to who is going through the same endeavor – you provide them encouragement when you need it, and they provide it for you as well.
Spend real time and thought on meals and exercise routines and share those meals and routines with people who support you implementing and obtaining a healthier lifestyle. Record your food intake and exercise in a journal to see progress and areas to improve in.
The key to setting weight loss goals is realistic. To be healthy, aim for losing one to two pounds a week, although depending on your starting weight, you might lose weight more quickly dependent on how significant your changes are. To accomplish a one to two pounds per week goal, you need to burn between 500 and 1,000 calories more than you consume each day, through a lower calorie diet and regular exercise.
There are two types of goals: process and outcome goals. “Exercise routinely” processes goal, whereas “Lose 45 pounds” is an outcome goal. You do not have to have outcome goals. However, process goals are what create changes in habits. Keep your goals SMART: specific, measurable, attainable, relevant and time-limited.
When aiming to lose weight, the new diet must include lowering your calorie intake. This doesn’t mean you have to forfeit palatable foods. It only means you remove empty calorie, sugar packed, and fat filled foods from your diet converting to more plant-based foods such as fruits, vegetables, and whole grains. Variety will keep you sane and interested in your meals so plan well.
The key to weight loss is burning more calories than you consume. While you can lose weight without exercise, exercise coupled with calorie restriction strengthens, tones, and improves your body’s ability to function at its peak. Exercise is beneficial on numerous levels, namely boosting your mood and strengthening your cardiovascular system. Exercise helps maintain. How many calories you burn depends on the intensity, duration, and frequency of your physical activity.
Lifestyle changes become a part of your everyday life when you honestly evaluate your daily activities. Everyone has challenges with creating new habits especially when it comes to committed physical activity and conscientious eating efforts. After assessing your personal strengths and weaknesses for weight loss, work on changing circumstances that may have inhibited you from reaching your goals in the past.
Remember to give yourself a break – no one is perfect, and things will happen that are out of your control. You have every day to be a little better than the day previous – that’s all you owe yourself. This is your life, and it’s not going to change overnight. Be patient and stick it out. Be positive – you have every right to be.
Do not let these mistakes sabotage your burning calories at the gym after work
Sport is the best way to burn calories all day. Do not let these mistakes undermine your burning calories at the gym after work!
Doing the same exercises. When you do the same thing every day, not just the mind gets bored, but also the muscles! Run the same 30 minutes daily through the neighborhood, or repeat the same sets of exercises. After a while, the body is not activated, and the results fade. Periodically change your workout, try new challenges combined with the routine activities.
You are a slave’s cardio fitness. Although aerobic exercise is good for body and soul, if not combined with strength exercises, you lose the results! Strength training – lifting weights – is a sure way to increase muscle mass and lose fat. It is important as we get older.
After 30 years of age, women start to lose 200 g muscles per year. For men, muscle loss rate decreases dramatically just after 60 years. Because muscles burn calories even when not in use, their loss leads to a noticeable slowdown in metabolism.
Lift weights at least twice a week, taking care to train more muscles.
No rate change during training. You burn more calories and more importantly, burn more calories from fats when you break the rhythm during exercise. Combine high-intensity periods followed by periods of recovery and breathing and then increase the effort.
East Stop Eat plan
There is an effective diet program created by Brad Pilon called the East Stop Eat plan, which incorporates fasting as a weight loss tool. This is not as intimidating as it sounds, and before you imagine yourself starving, let’s make it clear from the start that there is lots of eating involved. In fact, you can eat whatever you want! Here is how the plan works, in three easy steps:
Step 1: Eat
The first part of this program is probably the most fun. You eat whatever you like and don’t have to give up any of your favorite foods. You eat as you normally would for five to six days of the week.
Step 2: Fast
For one or two days of the week, for a full 24 hours, you fast. You can, of course, still drink water and other no-calorie liquids such as coffee or tea. Keep in mind that you do not necessarily have to skip an entire day of eating. You can stop eating at seven p.m. on a Monday night and resume at seven p.m. on a Tuesday night.
Step 3: Work out
While following the Eat Stop Eat program, you will need to maintain a regular exercise schedule. This includes both cardio and weight lifting. The weight lifting will ensure that you are maintaining muscle tone during the program, which also provides a speedy metabolism.
Why it works
You might think that the fasting period will slow down your metabolism, but you’d think wrong. The brief, 24-hour fast will not impact your metabolism. In fact, because you’ll be working out with weights, your metabolism will continue to stay revved up. Weight lifting builds muscle, which needs more nutrition to maintain itself. This will cause your body to burn more calories, including those from stored fats, and increasing your energy in the process. For this reason, the Eat Stop Eat program has a reputation for being an effective way to burn fat.
Also, because you are fasting for at least one day per week, you will be consuming significantly fewer calories than you would otherwise. Reduction in calorie intake is one of the biggest contributors to weight loss, especially when combined with a speedy metabolism to burn the calories off. Those pounds will practically melt off your body!
Finally, weight lifting increases production of the very powerful human growth hormone or HGH. HGH is a major player in the fat burning process. It will keep your metabolism going at full speed even during the small fasting stage. The fact that HGH has been linked to slowing the aging process is only going to make your new, leaner and fitter figure that much more attractive.
The Eat Stop Eat plan is great because anyone can do it. There is no set schedule. You choose when to eat, what to eat, when to work out and when to fast. Sounds like a plan!