If you are thinking about working out but aren’t sure how to start, try running or walking for 15 or 20 minutes a day to get your heart rate up. I run for 20 to 30 minutes twice a week, but I recommend at least 20 minutes of aerobic exercise three times per week. I like to use alternate workout routines, such as P90X, biking, boxing classes or interval training for some of my aerobic exercise days. You can also use stationary bikes and treadmills. The other three days out of the week are for weight lifting or resistance training, which is an integral part of any exercise program. The combination of aerobic and weight-lifting will increase your strength and your metabolism, turning your body into a metabolic machine. The key is to apply intensity properly to both your resistance training and aerobic workouts. This means you’ll continually be stimulating your muscles while losing fat, and you’ll become more metabolically efficient. Your body will burn fat at a significantly elevated rate, even while you’re sleeping. If you want to burn calories then you should exercise first thing in the morning in a fasting state. Scientifically, we do not get fat because we overeat, we get fat because the carbohydrates in our diet make us fat – specifically, the stimulation of insulin secretions caused by eating easily digestible, carbohydrate-rich foods: refined carbohydrates, including flour and cereal grains, starchy vegetables such as potatoes, and sugars, like sucrose (table sugar) and high-fructose corn syrup. These carbohydrates literally make us fat, and by driving us to accumulate fat, they make us hungrier and they make us sedentary, according to Gary Taubes. He says, the “calories-in/calories-out” theory is incorrect. Calorie consumption and calorie expenditure have no relation to weight gain or weigh loss. This is why you can literally kill yourself doing cardio and not lose any weight, and actually get fatter. The key, as mentioned previously, is to change your metabolism by proper diet, nutrition, and exercise. A good article to read is Carbohydrates, Hormones, and Weigh Gain – Myths About Obesity by CJ Puotinen, if you want to read it, go to the following link: fortjacksonmwr/fitness/pdf/carbsHormonesWeightGain/carbsHormonesWeightGain.pdf
Posted on: Thu, 11 Jul 2013 21:38:08 +0000
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