- What are the best ways to lose weight?
Don’t be so concerned about how much you weigh. Instead be concerned with how much of that weight is fat. You want the weight loss to be fat, not muscle or water.
To lose fat you need to burn more calories than you take in. To do it efficiently and to make sure it stays off, the following three steps should be taken and should become part of your every day lifestyle.
Start an aerobic program. The activity should be something that you like doing and look forward to doing. The activity doesn’t need to be an aerobics class. Instead it could be walking… Anything that will elevate your [heart rate] and keep it around your Training Zone for at least 12 minutes. Remember, the longer the better.
Modify what you eat. Eat [a balanced, low-fat diet.] Also eating small meals more frequently during the day will raise your metabolism and keep you from getting hungry.
Incorporate Resistance Training: To build muscle that will, in turn, help burn calories throughout the day. A simple weight program where you slowly add weight and perform basic exercises every other day… is enough for most people.
- What is aerobic exercise?
Aerobic means [depending upon] oxygen. [In aerobic exercise] your muscles are working in an oxygen rich state. After 12 minutes [this] causes your body to produce fat-burning enzymes.
An aerobic exercise is one that fits the following four requirements:
- Is steady, nonstop.
- Lasts twelve minutes minimum.
- Has a comfortable pace.
- Uses the muscles of the lower body.
- What should my heart rate be to lose fat?
When doing an aerobic workout your Maximum Heart Rate (MHR) needs to be determined. Your MHR is defined as 220 minus your age… While performing aerobic exercise your [heart rate] should stay within 50-80% of your MHR. This is your Training Zone…
- How long should I work out to burn fat?
An aerobic work out should last at least 12 minutes. Do not count your warm up or cool down, only the amount of time your [heart rate] is within your Training Zone…
Why 12 minutes? This is the amount of time needed for the body to start producing fat burning enzymes. The idea is that you want to get your body to use fat for energy. After 12 minutes you start to burn fat at a higher rate.
- What’s a warm-up? Cool-down?
A warm-up is an activity that gets blood flowing to your muscles and slowly elevates your heart rate. Usually a… brisk 5 minute walk… is enough…
A cool-down is just the opposite. You want to gradually slow the body down. This is usually done by… walking at a fairly fast pace and gradually slowing down over a few minutes…
- What is anaerobic exercise?
Anaerobic means [not depending on] oxygen. [In anaerobic exercise] your muscles are working in an oxygen deprived state. This causes your body to produce sugar-burning enzymes. You are expending energy faster than your body can replace it by metabolizing oxygen.
An anaerobic exercise is any activity that fails to meet the… four requirements [of an aerobic exercise. Weight training, for example.]
- What things should I know before starting a training program?
A person beginning a training program needs to realize a few things before they begin.
First, changes don’t happen overnight. You have to think about where you want to be a year or two from now and slowly achieve minor goals. Putting on muscle, or taking off fat should be done slowly for best results.
Second, if you want to become more healthy you’ll need a permanent lifestyle change. Many people take up aerobics or weight training, lose/gain a few pounds and quit. Months later they’re back where they started from.
Third, you need to be informed. There are plenty of books and magazines to help get you started. Ask a lot of questions and experiment with different exercises and/or activities.
Last, not everyone has the genetics to build 20" arms or to run a sub 4 minute mile. Don’t get discouraged about what you don’t have. Improve on what you do have.
- Should I eat before or after training?
You should eat when it makes you feel best. To improve performance it is generally recommended to consume some kind of quick energy source (carbs, sugars) prior to exercise and some source of protein after to aid in recovery and growth.
- How can I get a washboard stomach?
You can’t spot reduce! Men generally store fat around their waist, while women generally store it around their hips…
The best way to get and keep a washboard stomach… is by following a low fat diet and doing plenty of [aerobic exercise]… Get rid of the fat and your abs will show up…
No fixed plans. Not intent upon arriving.