When trying to lose weight fast, its the cardio exercises that uses the whole
body. The more muscles that are used during activities the more
calories that are burned and the greater the weight loss will be. Also
working at an intense level will help to raise the heart rate and burn
more calories.
Weight
loss is determined by how many calories you burn and how many calories
you consume. In order to lose a pound you must burn 3,500 calories. A
healthy weight loss is one to two pounds per week. If your goal is
weight loss by the end of the day you should be in a calorie deficit,
meaning you burned more calories than you consumed. Specific activities
will help you to lose weight faster than others.
Total
body conditioning is as simple as using your entire body during
exercise. These kinds of exercises include running, swimming or any other activity that uses your upper body, lower body and core. The
more muscles you are using during exercise the more calories your body
can burn. According to the website Health Status, a person weighing 150
lbs., running at a six-mile-an-hour pace, can burn up to 342 calories in
just 30 minutes, resulting in weight loss.
Interval
training uses short bursts of highly intense activity of work followed
by a recovery period. Interval training burns more calories than
traditional aerobic training at a steady pace because it uses both the
aerobic and the anaerobic systems. Interval training can be done with a
wide variety of activities like running, swimming, stair climbing and
even biking. An interval may consist of two minutes of moderate work
followed by 30 seconds of intense work. Intervals can be set with
different durations and intensities based on your own desire.
Circuit
training is designed to keep the body moving from one exercise to the
next with little or no rest in between each exercise. A circuit can
consist of all kinds of different exercises like push-ups, squats,
planks, lunges, sit-ups and dips. As long as there is urgency to get
from one exercise to the next you will raise your heart rate and burn
calories while shaping the body.
Strength
training will help to burn calories and muscle. Although traditional
strength training may not burn as many calories as cardio, strength
training will continue to burn calories after you are done exercising.
The more muscle you have on your body the more calories your body will
be able to burn.
If you are on a diet
and doing fairly well. One day you go to lunch with a friend, and while
they are chowing down on a tasty burger you're dutifully eating your
spinach salad topped with grilled chicken and olive oil. You're
following your plan even better than expected. You've got the fibre and
antioxidants from the spinach, protein from the chicken, and even some
healthy monounsaturated the olive oil. You should be proud of the
decision you've made, the steps you're taking towards your goal. But
you're not proud; you're grumpy because you want that burger.
Now, you're in a state of extreme emotional dissonance: What you are doing is fundamentally antithetical to what you want
to be doing; and you can only exist in this dissonant state for so
long. It's a psychological fact. Something has to give and usually it's
you.
Now, eating half of a restaurant brownie isn't going to help you drop the body fat you want, but it won't completely sabotage your efforts, either. The problem is, the brownie is usually just the start.
And this is the problem. Having worked with clients for more than 10 years, most people suffer from an extreme inability to fail on a small scale. When they screw-up, that's it for them--they have screwed up permanently, and so they keep going.
Conventional wisdom tells us that if you find yourself in a hole, you
should stop digging--that's the logical thing to do. However, when it
comes to nutrition, we aren't logical or conventionally wise. When
clients have a dietary, their impulse, paradoxically, is to make it worse;
after they eat the brownie, they think, "Well, I've ruined today. I may
as well just eat whatever I want and then be good tomorrow."
That would be bad enough by itself; however, for many people, they
carry the failure over to the next day, and the day after, and finally,
"I'll be good tomorrow" becomes "I'll start again on Monday."
The Monday Mindset
Historically, Monday is the busiest day at gyms. Which is ironic, considering this: In my view, Monday is the most dangerous day of the week. Not Monday, but the idea of Monday a fresh start, always available, never more than a week away.
In either case, this type of self character is the number on thing inhibiting your progress: It keeps you
from progressing because it encourages a limiting belief that you can't
course-correct during the week. It encourages you to give up close to
the finish line because of the demerit thought that you can start over.
We've all heard that the definition of insanity is doing the same
thing over and over and expecting different results, and yet we all fall
victim to the trap of Monday over and over and over again.
So, how fix it? There are two big steps to take.
1) Remove the refresh button from the equation.
What we all need to realize is that there is nothing inherently special
about Monday. There are no magical properties about that day that make
it any more or less effective in terms of achieving results. The fact
that the calendar says it's the beginning of the week doesn't mean that
you can lift more weight or that you'll burn more fat on Monday than on
Tuesday or any other day.
What you need to do is just take five to ten minutes and really think
about that. Monday is just a day. Just because it's in the beginning of
the workweek doesn't mean it has to be the beginning of everything
else. Once you realize this, you will immediately take ownership of the
fact that you can start or re-start your program on any day; and that makes it much easier to get back on the wagon.
To help my clients with this, I just rearrange programming to avoid
the issue. Monday is no longer the starting point. Instead, each new
program begins on Thursday. The motivation of the new workout carries
them through the weekend where mistakes are most likely to
happen with little trouble, and they are able to focus and execute.
In fact, for some clients, Monday is an "off" day and there is no gym
time at all. I have found that since Monday is generally a busy work
day, removing the idea that you "have to" go to the gym after your
longest and hardest work day actually increases compliance for the rest
of the week.
2) Learn to fail small.
If you find that the thing holding your success back is "cheating" on
your diet, mastering small failures is probably the number one thing
you can do to minimize the impact of stepping outside your diet.
Mastering small failures means that you become comfortable with the
fact that sometimes you will slip up. This happens to everyone. None of
us are perfect, especially when comes to dietary habits, and eating half
a brownie isn't some cardinal sin that immediately negates the impact
of your previous successes, or devalues or invalidates your future ones.
If you can wrap your head around these things, then you will find it
exponentially easier to hit the breaks instead of when you eat
something you're not supposed to.
YOUR HEALTH IS WEALTH
Consider the following situation: Say you took a trip out and
immediately lost $500. If you're like most people, your response
wouldn't be to spend the rest of your cash. Instead, you would dial back
your spending and get back on track. Your diet is no different. I
suggest keeping a "play money" account of calories each week. You can
easily do this by setting a calorie goal.
If you do slip up, think of it as "spending" these calories on
something frivolous just don't go over your budget, and you'll be fine.
Once you have spent your allotment, do everything in your power to STOP
spending. Begin your budget with 300 to 400 calories (per week, not per day), and try to work your way down.
Eventually, you'll start to develop both discipline, and a completely
different attitude towards food and cheating. Of course, this can take
some time, and mastering small failures and discarding the Monday
Mindset is pitting you against two habits that are arguably the most
difficult to discard. But your first step is awareness, and in some way, just reading this article will be of tremendous value and help you make changes that will help your efforts.
Whether it's removing the temptation of an ever-present fresh start
or learning to master the all-in attitude such temptation fosters, your
best bet towards fixing the problem is cutting yourself some slack.
Realize that messing up on one meal out of three isn't the end of the
world--nor is messing up one day out of seven.
Developing a real understanding and mastery of these concepts is the
key to keeping these failures in check, and giving yourself the best
chance for success. Once that occurs, you should feel confident that the
rest will fall into place.
For some people there is a need for
weight loss
in an expedited manner. People who are busy with household chores and
baby care or people who are overweight may at times require resorting to
diets for a quick weight loss.
The usual weight loss
programs lead to a fat loss of nearly 1 to 2 pounds or half to 1 kg per
week. This way it is helpful to keep future gain in weight under
control, as the body tends to lower the metabolic rate to a substantial
amount. This also prevents the loss of muscle.
Nevertheless, some dieters may resort to
diets for quick weight loss in
some cases. This is not suitable for people aiming to lose around 2 to
25 pounds. It is appropriate for overweight and obese persons.
Fast weight loss programs work to provide complete nutritional
balance through restricted number of calories. Medifast is one such
program that is trusted by several doctors. The typical weight loss is
around 2-5 pounds in a week.
These kinds of
diets for quick weight loss are
sometimes referred to as Very Low Calorie Diet. The calorie
recommended per day is 800 calories or even lesser.
However, these kinds
of diets should be closely supervised to prevent against any adverse
side effects. It needs to be kept in mind that these kinds of diet
consist of products that serves as replacement of regular meals and
hence should be scarcely used and used for only a limited period of
time.
Persons who are little overweight need not resort to diets for quick weight loss as that can cause them
health problems in the long run.
In today’s fast life; it is necessary to be fit every single moment
to work non-stop irrespective of the field. Thus the need of diets plans
arrive, one of which is the
juice diet weight loss also
known juice fasts. It includes the intake of only fruit juices or
vegetable juices of various options available for as long as 15 to 20
days. Smoothies might even be included in some of such diets as
exception. But usually such types of diets are discouraged by many of
the dieticians.
Juice diet effects
Juice diet weight loss usually has
both short term effects as well as long term effects. The short term
effects include dizziness, nausea, and weakness. While the long term
effects may include gastritis, diarrhea etc.; this is because of a
compound sorbitol found in fruit juices. One cannot even imagine
surviving just upon various types of just juices.
The calorie count from
having such juices throughout the day is around 600 to 700 which are
far below the required level of 1200 to 1400. When our body does not
meet its regular requirements of calories, it starts to recover for the
missing part by breaking down the muscle tissues. And it is even
suggested by renowned dieticians, that if this continues for a much
longer period of time, it can break heart or
brain tissues too. Though on another note, juice fast is atleast better than water fast.
Juice diet weight loss
One should keep in mind:
It shall always be advisable to avoid such
juice diet weight loss,
and go for other diets that include vegetable and proteins which give
fruitful long term results without any side effects. And if only a
dietician gives such a diet, it should only be continued for not more
than 20days.
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