Permanent Fat Loss – How To Guarantee Maximum Results With Minimum Time & Effort



Tis the season of the New Year’s resolution. Now is the time that most of us are un – doing all of the damage that we did during the holiday indulgences and finally starting the diet that will finally work. Diets don’t work, however, we all know that, right? Why then, does the American population spend 33 billion dollars per year on dieting aids, programs, equipment and such? After 15 years in this business, I have come to the conclusion that failure to achieve your health and fitness goals is due to a fundamental lack of information about health, exercise and nutrition. Several recently released studies show that many people beginning a fitness program will quit within 6 weeks, 1/2 will quit within 6 months and less than 1/3 will still be exercising by the end of their first year. Make this the year that you join the ranks of the lifelong exercisers.

.Now, you will have at your disposal all of the information that you need to get the most of your fitness program and put an end, once and for all to torturous fitness programs and crazy, unhealthy starvation diets. First let’s take a look at the 6 components of a fitness program which must be considered. Studies show that attention and partial compliance in each of these areas will give you better long term results than 100% compliance in just 1 or 2.When you discover the science of fitness, you will discover a diet-free life without the stress and frustration of the hit or miss approach. Who knows, you may even enjoy the process!!

1. Proper Caloric Intake – Eat smart not less

2. Cardiovascular Training based on your individual fitness level – Train smarter not harder

3. Proper Nutrient Supplementation – For your body to thrive not just survive

4. Effective Resistance Training – It’s not just about weights & reps

5. Behavior Modification – A healthy body starts with healthy habits

6. Constant Support and Motivation – To never let you lose sight of your goals

1. Proper Caloric Intake -

Basal Metabolic Rate – is the rate at which your body burns calories at rest to maintain normal body functions

Resting Metabolic Rate – is simply your daily caloric expenditure calculating in daily activities.

Precise calculations based on such factors as age, lean body mass, activity level and past dieting history can be used to determine the amount of calories your individual body needs to survive. From this number you can create a weight reduction program custom tailored to your body that will not leave you hungry, tired, ill or feeling out of place because “you can’t eat” this or that and that will produce consistent results.

Diets too low in calories cause loss of lean muscle tissue and a subsequent slowing of your body’s metabolism. Low calorie, restrictive diets can also lead to binging as your body fights to get the nourishment it needs. Insufficient caloric intake can also cause your body to store fat.

2. Cardiovascular Training -

This is the quickest and easiest way to ‘jump start” your fitness program for quicker results. Due to the prevalence of “age/intensity charts” plastered on every piece of cardiovascular equipment and outside of every aerobics room, most people are not training as effectively as they could be. These charts are quite generic and do not take into account your individual fitness level or training preference The most accurate customized way to reach your fat loss goals (sans expensive testing in a clinical setting) is to use the Karovean formula to predict optimum training heart ranges. Using less precise formulas or lack of attention to training intensity can cause your body to use sources other than fat for energy. This can lead to excessive hunger, lethargy and over training. Not to mention, not training hard enough can lessen the results from the time you spend exercising.

To calculate your optimum heart rate:

1. Find your resting heart rate – take your pulse for 1 full minute upon waking

2. Apply the following formula:

220 – 34 = 186 220 – your age = maximum heart rate

186 – 52 = 134 maximum heart rate – resting heart rate = base

134 X .70 = 93.8 base x desired intensity

93.8 + 34 + 52 = + age + resting heart rate =

179 – `180 your optimum training heart rate

3. Use the following percentages based on your goal, fitness level & training duration:

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February 22nd, 2010 in anemia | tags: , , ,

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