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, a combination of diet and exercise can get you there.
Attack weight loss with a double edge sword; use a healthy diet and strength training to work together to melt body fat. The combination is especially important when there are different metabolic catalysts, such as hormonal regulation of fat breakdown.
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 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.
The impact of exercise on weight has been thought to lie in the area of weight maintenance because in order to lose weight exercising it is difficult to burn 3500 calories, or 1 pound, in a week. This theory seems a bit outdated as some research has shown that exercising in the morning before eating burns three times as many calories because your glycogen stores are lower after an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.
Truthfully, you can have this advantage at any time of the day when you follow a low carb ketogenic diet. When doing a ketogenic diet, you burn fat and not glucose, all day long. So if you choose to follow a ketogenic diet, you can burn those extra calories at any time of the day.
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.
So you may want to maximize your weight 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, you will see your success. Stick with it and the changes in the size of your cloths will soon follow.
This new insight can be used to provide additional and more powerful tools to help reach weight loss goals in time for the summer.