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FITNESS TIPS FOR 4/22/2003
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Calorie Weight Loss Information
The Misunderstood Truth About Calories and Weight loss
by Karen Sessions
How to lose weight? Isn't that the general question that has
plagued today's society? There are so many general answers
to that one direct question. Have you found the one answer yet?
I teach balanced nutrition and moderate exercise for weight loss,
and for optimum health. I am against any fad diets because they
are a set up for failure. I am not about extreme low-fat, extreme
low-carbohydrates, or extreme high-fat. My approach is to feed
the body what it needs to trigger weight loss and to provide
health.
Determine Calories For Weight Loss
What I would like to address right now are calories and weight
loss. Many are under the impression that calories must be
drastically reduced to be successful at weight loss. While this
may be true to some degree, many are going about it the wrong
way.
How many times have you heard that, in order to lose weight you
should keep your calories at 1200? Have you tried it? How
many years have you been on that maximum allowance caloric
content?
If you have been following that low caloric intake and exercising,
you are probably storing more fat than you are burning. I bet
you are now asking how can that be possible, right? Let me give
you an example.
Let's just say that you are 150 pounds and 30% bodyfat. With
those stats, you would need 1200 calories a day just to be alive,
to move around the house, watch TV, drive your car, or work on
your computer. Your body (heart, lungs, brain...) requires calories
to function, to live. For action, such as walking, housework,
exercise, or mowing the grass, your body requires additional
calories.
Most people are not extremely active, so roughly, an additional 840
calories are suitable for activities if you are 150 pounds and 30%
bodyfat. With the additional calories, your BMR would be 2040.
Your body needs these necessary calories (food) to live, to survive,
to fight off illnesses, diseases, and to burn fat.
One reason why many diet's fail is because they are too restrictive in
calories and nutrients, thus starving the dieter. Eat to nourish the
body and to provide energy. Eat to survive, and to lose weight.
From the established BMR of 2040, you can start deducting your
activities/expenditure. If you workout with weights for 30 minutes
and do cardio for 30 minutes a day, you can burn up to 800 calories.
This brings you back down to 1240, your survival caloric intake.
With this pattern you will feed and nourish your body, and keep it
from working against you.
Another downfall for those starting a diet with a maximum caloric
content of 1200 is that it leaves no room for advancement or
improvement.
Weight loss is also about a small reduction in calories over a
period of time. If you are 150 pounds at 30% bodyfat and you
start your weight loss program at 1200 calories a day, there are
no calories to reduce for the coming weeks.
If you did the same workout and cardio regimen, you will still burn
400 calories. That leaves you with only 400 calories for your
body to survive on. (1200 - 800 = 400).
Four hundred is unacceptable, and will lead to the starvation defense,
an imbalance, hunger, carbohydrate cravings, a loss of lean muscle
tissue, improper hormonal responses, slow or no nutrient
ransportation, leading to illness, depression, and binging.
With 1200 being such a low starting point, there is no room for caloric
reduction. If you reduce 50 calories a week, by week 6 you would be
down to 900 calories a day, minus 800 for exercise.
That leaves you with only 100 calories a day for your body to survive
on. Remember, at 150 pounds and 30% bodyfat, you needed 1200
calories a day just to survive on.
If you start a weight loss program at your proper BMR of 2040, you
can exercise and make small caloric reductions weekly.
By the 6th week you will be down to 1740 calories a day, and your
cardio can be reduced to an extent to compensate for thelowered
calories. This is balanced weight loss, not extreme. You did not gain
the weight overnight, how can you possibly take it off overnight? Make
small changes weekly and you will see big changes monthly!
Note: Karen Sessions is the author of two new e-books:
1) Iron Dolls, Female Bodybuilding Secrets REVEALED
The First ladies guide to bodybuilding
2) How To Lose Weight Forever, UNLEASH the body you've always
desired with this step-by-step guided program
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