weight training (Photo credit: midwestnerd)
Ready or not here it comes! Bathing suit season will be here before you know it. Whether your goal is to take off 5 pounds or 50 pounds before shedding the winter coat for a bathing suit, I have 3 secrets to share that will help get you there.
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Rule of Thumb: Nutrition and Exercise Together Forever
The impact of exercise on weight loss has been thought to lie in the area of weight maintenance because in order to lose weight it is difficult to burn 3500 calories, or 1 pound, in a week. Some research has shown that exercising in the morning before eating burns three times as many calories because your glycogen stores are lower after an overnight fast. This exercise “advantage” holds true at any time of the day when following a low carb ketogenic diet. When doing a ketogenic diet, you burn fat and not glucose, all day long. Therefore, exercise at anytime and burn those extra calories!
Interestingly enough, the results from a study by Jabekk PT et al. entitled “Resistance training in overweight women on a ketogenic diet conserved lean body mass while reducing body fat,” shows that the combination of resistance training, not cardiovascular exercise, with a high fat, low carbohydrate ketogenic or lower calorie diet helps to fuel fat loss and preserve lean body mass, http://www.nutritionandmetabolism.com/content/7/1/17. This information can be used as a powerful tool to help get you to your weight loss goals for the summer.
Attack weight loss with a double edge sword; use a healthy diet and strength training to work together to melt body fat. The rationale behind this seems to be that different metabolic catalysts, such as hormonal regulation of fat breakdown, are at work and seem to aid in weight/fat loss more so than using exercise as part of the “calorie equation”. The researchers believe, “that carbohydrate restriction in combination with resistance exercise in particular, offers an advantage over both low-fat diets with exercise and low carbohydrate diets without exercise, in improving body composition”.
There is a little more than 2 months until summer (71 days). So you may want to maximize your weight/fat loss with resistance training and a ketogenic diet! Wanna follow a ketogenic diet and have no idea what it is? I have the site for you, http://www.ketogenic-diet-resource.com/ or check out my book, “The Stubborn fat Fix”, http://www.amazon.com/The-Stubborn-Fat-Fix-Metabolic/dp/159486828X. You do not have to belong to a gym to engage in resistance exercise. Check out these 10 training exercises to get started quickly, http://health.usnews.com/health-news/diet-fitness/articles/2009/04/10/10-forms-of-resistance-training-that-strengthen-your-muscles?page=3, and even in the comfort of your own home.
What is important to keep in mind is the fact that for those who do exercise, weight loss may be observed as inches lost (you are smaller) before weight loss shows on the scale. Focus on how cloths fit, use the scale as a secondary measure of weight loss. Also, if you lose weight in your face first, do not expect your cloths to fit differently initially. Look in the mirror to see your success. Stick with it and the changes in the size of your cloths will soon follow. Wait, I have got two more secrets for you, join me next week!