subject: How To Choose A Best Weight Loss Program [print this page] Whether you are struggling to shed your pounds or trying to tone and shape your body in the eternal quest to be content with yourself physically, you will need to stick to a weight loss program that works. Working out can be tough, especially if you are a beginner, and when you see the fruit of your labors just dissipate before your eyes, you start to wonder where you went wrong. This becomes an even harder battle to fight once you hit the age of 40. But we have the advice you need to start to see results. So sit back and enjoy!
As we are all very much aware, weight loss requires a double-pronged approach to get it spot on. We are talking about the need to watch your diet and increase your physical activity. Many people (especially women) are afraid to lift weights as they fear that this will turn them into testosterone freaks. Whilst there is some truth in the type of weightlifting techniques a woman should introduce to tone rather than to build mass muscle, common sense dictates that low weights, lots of repetitions and low rest is the key to a toned body.
Studies show that metabolism is increased by up to 8% when lifting weights for at least 3 times a week. Just remember to rest the day after to allow your muscles to recover from the fatigue following a workout. Incorporating multi-joint exercises, such as squats or chest press, would also help to burn more calories. Cardio exercise should also be part and parcel of your weight loss program with no less than 30 minutes and no more than 45 minutes daily. Practicing a sport over and above the cardio would double your efforts but be careful not to overdo it!
Consuming large meals seems to be the norm for most people, due to the skipping of important ones, such as breakfast or lunch. Long periods without eating will undoubtedly lead to hunger cravings throughout the day, leading to unhealthy snacking or binging on oversized portions. Break up your meals into smaller portions and eat up to 5 small ones within the day, so you will avoid having to indulge. This also helps to speed up your metabolism as your body adapts to the smaller amounts of food and utilizes energy by burning calories during the digestion.
Many participants on a weight loss program either give up shortly after starting due to the strict guidelines required to obtain results, or reach a plateau within 5-8 weeks into the program as their bodies adapts to the routine. Variety is needed to up the tempo and shock the body into not recognizing what is in store for it. Monitoring the heart rate during the cardio sessions and aiming to achieve a maximal heart rate of 65% to 80% would work wonders to torch the calories. To calculate you maximum heart rate, subtract your age from 220 and multiply by 0.65 for the lower end to 0.8 for the upper.
by: amanpreets
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