Training and Weight Loss

The task of losing weight – to reduce the weight of fat, not muscle. Accordingly, the task of training in this case will have to enter the body in the mode of fat intake. Because the fat – a reserve of the organism, and the bulk of our energy supply accounts for carbohydrates, the process of training the average intensity of the first 35-45 minutes your body will use mainly carbohydrates, and only then, when the supply will be depleted of carbohydrates, fats become the main energy supplier of working muscles.

Of course, it is impossible to make clear distinctions that at one time used only carbohydrates and fats in the other only. Actually begin to break down fats and from the very beginning of training, but this time their contribution to energy production is so small that it can be safely ignored.

Not many people know that the only long-term moderate-intensity exercise (aerobic exercise), yielding positive results in the fight against excess weight. In order to give the result of aerobic exercise, you must consider and comply with certain rules. The most important thing – is that the body begins to break down fats only after 35-45 minutes of aerobic exercise with an intensity of 65-75% of maximum heart rate.

By the time of inclusion in the process of energy production is reduced fat concentration of glucose in the blood, and at the same time – and insulin, which inhibits the activity of lipases (enzymes that accelerate the breakdown of fats). After that, a lipase begin active work in process and increased the process of fat digestion. If the intensity of the workout will be too high (heart rate too high), then the blood will increase the concentration of lactic acid (anaerobic breakdown of carbohydrates results), which also inhibits the activity of lipase and process of fat digestion respectively.

In summary, as factors that increase fat burning effect of aerobic exercise, you can specify the following:

Training should be conducted on a part-stomach (less available carbohydrate).

Exclusion of carbohydrate intake during exercises.

Longer duration of training (at least 40-50 minutes).

Training intensity at 65-75% of maximum heart rate.

Regularity of exercise (at least three times a week).

A good addition to physical exercise is the use of slimming clothes (shorts, pants, trousers). Wearing pants to lose weight during exercise can improve efficiency by more than 50%. Modern materials from which clothing is made for weight loss help to lose weight in record time without causing injury. The action is based on thermo. When heating the fat cells burn much faster. Also, is making micro massage, which resulting the skin in tone and prevents the formation of stretch marks.

Triceps and Calves .. how to do exercise at home

1. Triceps

Bench Dips

These can be done on the edge of a chair or bench. Sit on the side edge of a flat bench or the front edge of a chair. Place your hands on the edge of the chair right beside your glutes and grip the edge. To start with, your feet should be flat on the floor about two feet in front of you with your knees bent. Move yourself off the chair so you are now supporting yourself on your hands. Bend your arms, dipping your body down. Go down only as far as you feel comfortable, being careful not to bounce out of the bottom. Push back up, squeezing the triceps. It is important to keep your back close to the edge of the bench as you do these to minimize shoulder stress. When you're done the set, push yourself back onto the chair.

2. Calves

Standing Calf Raises

This exercise can be done on the edges of stairs, wood blocks, books, etc. Do both legs at the same time to start with then, as you get stronger, do them one leg at a time. Hold a bag in your hand for resistance as you get stronger Stand on the edge of the block with only the balls of your feet on the block. Keeping knees stiff and bending only at the ankles, lower your heels down towards the floor. Go down until you feel a strong stretch in your calves. Reverse the direction without bouncing and push up as high as you can. Do this movement slowly to feel the contraction all the way up.

source: http://www.fitstep.com

DO exercise at your home

1. Abdominals

Abdominal Crunches

Lie down flat on your back with your knees bent and your feet on the floor. Hold your hands wherever you feel comfortable (on your chest or beside your head - just be sure you don't pull on your head). The typical crunch is taught by instructing you to simply roll your upper torso forward. This is fine to start with. To increase the effectiveness of the crunch movement, push your chest and head up towards the ceiling pushing your lower back flat onto the floor. Your anatomy will automatically cause you to follow a crunching pattern. Hold at the top of the movement for a second and squeeze hard.

2. Biceps

Dumbell Curls

• Stand with your knees slightly bent, arms at your sides, holding your resistance bags or two dumbells in your hands.
• The curl movement happens only at the elbow. With your upper arm pinned at your side and bending only at the elbow, lift the weight up to shoulder level.
• Your palm should be facing forward all the way up and all the way down.
• Squeeze hard at the top then lower slowly.
• Do the same with the other arm, alternating back and forth.

Source: http://www.fitstep.com

Easy exercise to do at home for shoulders and legs

1. Shoulders

Seated Dumbell Shoulder Presses Use something around the house for weight, e.g. soup cans or milk jugs with water in them. From a seated or standing position, hold the weights just above your shoulders. Push them up overhead slowly.

2. Legs

Bodyweight Squats Place your feet about shoulder width apart. Keeping your torso vertical and a slight arch in your lower back, start the movement by bending the knees. Go only as far down as you feel comfortable when first starting out. If you can go down until your thighs are just below parallel, do so. This is the full range goal. Using leg power, push yourself back up to the start position. Use your grip on the bar only for balance unless you absolutely need to pull yourself up. As you get stronger with squats, don't use the bar anymore. When you can do good, full-range reps without the bar, you can start using weight. For weight, use two duffel bags (evenly loaded) or two milk jugs, etc. Hold them at your sides and squat.

Do exercises at home for chest and Back

1. Chest

Wall Push-Ups Stand facing a wall with your feet about 1 to 2 feet back from it. Place your hands on the wall just outside shoulder-width apart. Bending only at the elbows, lower yourself forward towards the wall then push yourself away from it. Keep your body stiff and straight during the movement.

2. Back

Standing Rows These are done from a standing position. Loop a towel around a vertical pole or column or another fixed object so that the ends of the towel are pointing towards you and the towel is wrapped around the far side of the pole. Have your feet close up to the pole and lean back gripping on the ends of the towel and keeping your body stiff and straight. Row yourself up with both arms. Keep your back arched and row with your back. Source: http://www.fitstep.com

Simple Exercise

ardiovascular Exercises:

1. Walking

Walking is the simplest, cheapest and easiest form of cardiovascular exercise. It is the best starting point for anyone who is just starting to exercise. It is very low impact and is extremely convenient. Start slowly, then gradually work up to walking longer and faster. Finding a walking partner can help keep you motivated.

2. Jogging/Running

• This is a step up from walking. It is harder and puts more impact and stress on the body.
• If you are just starting an exercise program, work through fast walking before moving up to jogging.

3. Cycling

• Riding a bike is an excellent, no-impact form of cardio.
• Be sure to follow the rules of the road and ALWAYS wear a helmet.

4. Swimming

• Swimming involves all the major muscles of the body.
• It is no-impact and is very useful for injury recovery
• The major drawback is that you must know how to swim.

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Source: http://www.fitstep.com

Phase 1: How To Lose Weight

Welcome to Phase 1 of The Lose Weight Diet. For anyone just starting here, let me quickly mention that this weight loss diet plan is completely free. Yes, really. There will be nothing to pay for or sign up for at any time. It's all free. I swear. Now, on to Phase 1.

The purpose of Phase 1 is going to make a ton of sense. You see, in order to successfully reach your weight loss goals, you're going to first need to understand how to lose weight. (I told you it would make sense.) That's what Phase 1 is. A complete, yet easy to understand explanation of exactly what is required for weight loss to take place. How it happens, why it happens, and most important of all... what you need to do in order to make it happen. You can not skip ahead. You will need to know this in order to create your weight loss diet plan in Phase 2.

So, to sum up, by the end of this page you're going to know how to lose weight. Sound good? Great. Let's get to it...

Calories

You know when you eat food and drink drinks? Well, every one of those foods and every one of those drinks contain calories. Say it with me... calories. The reason I'm mentioning calories to you as though you are 5 years old is because the answer to the almighty "how to lose weight" question all revolves around calories. Not only does everything you eat and drink contain calories, but everything you do burnscalories. Literally every step you take and every move you make burns calories. In fact, your body actually burns hundreds and even thousands of calories each day on its own just functioning. You could sit still all day and your body would still burn calories.

So now you may be wondering, if everything you eat contains calories, and everything you do burns calories, shouldn't they just cancel each other out? Yes, they should... and they do. If you consume the exact same number of calories that your body burns each day, your weight would stay exactly the same. If your body naturally burns 3000 calories a day, and you happen to eat 3000 calories a day, your weight would not change. In this example, 3000 calories is what's known as acalorie maintenance level. It's the number of calories required for the body to maintain it's current weight.

I should probably have you repeat "calorie maintenance level" with me, because if there's one thing more important than calories when it comes to losing weight... it's your calorie maintenance level

Your calorie maintenance level is pretty useful to know. Think of it like it's your body's weight loss password, and knowing it will get you into your own private weight loss system. Once you're in, you'll be able to control your weight with ease. In fact, for anyone wondering how to lose weight, this is the number at the heart of that answer. The best way I can explain why is by telling you the big secret...

Like I said, every person's body needs a certain number of calories each day in order for them to maintain their current weight. This is your maintenance level. If your diet plan is made up of the SAME number of calories as this maintenance level, your weight will stay the same. However, if your diet is made up of MORE calories than your maintenance level, you will GAIN weight. But... get this... if your diet is made up of LESS calories than your maintenance level... YOU WILL LOSE WEIGHT!

Calorie Deficit (Giving your body less calories than it needs)

You just learned the one simple fact that The Lose Weight Diet is based on. Pretty cool huh? I told you, weight loss is all about calories. More specifically, it's about creating a calorie deficit. You need to end up burning more calories than you consume. If your daily calorie maintenance level is 3000 calories, you will lose weight if you started eating 2500 calories a day. You would gain weight if you ate 3500 calories a day. I realize I was only supposed to explain how to lose weight, but you've also just learned how to gain weight.

Did you ever wonder how you gained weight? Now you know. You ate more than your maintenance level. To lose weight, you just need to reverse that. Simple, isn't it? You may have noticed that in the example above I subtracted 500 calories from the maintenance level. Subtracting 500 calories from your maintenance level is the magic weight loss number here. The reason for that is because there are about 3500 calories in 1 pound of fat. So, if you ate 500 less calories each day for 7 days, it would equal the 3500 less calories required to lose 1 pound. (500 x 7 = 3500)

Coincidentally, there are 7 days in a week. So, by eating 500 calories below your daily maintenance level, you would lose about 1 pound per week. Now would be a good time to mention that the healthy, safe, good, smart, and all around right amount of weight to lose for most people is 1 or 2 pounds a week. That is the widely agreed upon correct weight loss speed. I am bringing this up now because some people may be thinking, "If my maintenance level was 3000 calories, why shouldn't I just go straight to eating 1000 calories a day instead of only 2500?" Here's why...

Reducing your calorie intake by so much so fast is wrong, unsafe, unhealthy, bad, unsafe, bad, wrong, unhealthy, stupid, unsafe, wrong, unhealthy, stupid, bad and wrong. Got that? You'd end up losing muscle instead of fat. Your body would go into a state where it actually KEEPS fat. Blah blah blah, blah blah. It would just be the complete opposite of the right thing to do. Remove this idea from your mind.

Here's another thing you may have been thinking. "I know how to lose weight... burn more calories than I consume. I got that. I know I can do this by eating about 500 calories less than my maintenance level. But, instead of eating below my maintenance level, couldn't I just workout more and therefore burn more calories?" The answer is yes.

If your maintenance level is 3000 calories a day, and you are eating the full 3000 calories a day, you could lose weight by working out and burning those 500 calories each day. You'd still end up in the same calorie deficit this way just as you would by eating less.

Weight loss is all about being in that calorie deficit. While you can technically accomplish this either way (through diet or workout), for best results and for best all around health, the trick is to do it using a combination of both. A proper diet plan combined with a proper workout is the ideal weight loss scenario. But, I'll talk more about that later. First I need to cover one final Phase 1 question some of you may have.

"While explaining how to lose weight, you have only really mentioned calories. What about protein, carbs and fat? Don't they matter?" The answer is yes.

Protein, Carbs, and Fat

While your total calorie intake is the most important aspect of weight loss, where those calories come from is a close second. As far as calorie choices go, there's really only three; protein, carbs and fat. Despite what the many fad diets and commercial diet plans have scared you into thinking, your weight loss diet NEEDS to contain a good amount of all three. (Exactly how much of each is coming up next.)

So, while you would very likely lose weight just by being below your maintenance level, how much and what types of protein, carbs and fat you eat will indeed play many important roles. Don't worry, that will all be explained next.

The end of Phase 1 of The Lose Weight Diet

You have reached the end of Phase 1. Right now you should fully understand how to lose weight. Feels good, doesn't it? I told you this was simple. What you need to do next is use what you just learned to create your own weight loss diet plan. That's what Phase 2 is. In Phase 2 you will learn exactly how to figure out what your calorie maintenance level is and exactly how many calories you should eat each day. You will also learn how much protein, carbs and fat you should be eating along with examples of which foods to get these nutrients from. You ready? Let's go...

The Biggest Loser. Jillian Michaels

She's one of the country's leading health and wellness experts, a best-selling author, and the star of NBC's The Biggest Loser. Jillian Michaels even has a new fat-fighting video game for the Wii. If she can't get you pumped up to get ripped, no one can. We asked her how to overcome four of the most common willpower busters

I don't have any support from friends and family. I'm doing this on my own.
One of my favorite quotes says it all: We can tolerate any 'how' if we have a 'why.' In other words, identify all the reasons you want to lose weight to begin with. Write them down. Post them everywhere you can. Meditate on them first thing in the morning and at night when you go to sleep. Motivation always comes from within—bring it out!

I keep slipping up.
Failure is a pain in the ass because it's unavoidable. Many tend to see failure as a validation of their deepest, darkest insecurities. It can throw us into depression and erode our confidence and self-esteem. The trick is to recognize failure as an entry point for learning and an integral component of growth—and not make the same mistake twice.

I have good intentions—but at the end of the day, I'm tired and just want to go home and relax.
I've been here. Many times. It's easy to settle into a relationship or a routine and stop taking care of your needs. Remember that you have to make time to take care of yourself. Try to get your workout in during your lunch hour or in the morning before work. Get a piece of home cardio equipment and exercise while you catch up on your favorite TV show. Or, clear all the crap snack foods out of your cupboard. You can't eat what's not there.

I have trouble reaching my goals.
Always write them down. This keeps them real. And make them realistic so you don't get discouraged. Goals should be easily definable so you can gauge and monitor your progress. If you have setbacks, remember that they're par for the course. Expect them. Learn from them. Then move on.

Personal Training

You say you want to overhaul your life, and that this time the New Year's resolution is going to stick. You want to be fitter, trimmer and happier, and you think all you need to do is turn up for sessions three times a week.

There's so much more to it. I don't want to stamp on your dreams, but at some point I must come clean. I can't fix you. I'm not a qualified therapist and know nothing about corporate finance. I can only help you feel better about yourself. And I've told you 100 times that five glasses of wine rather negates the effect of sessions. (Yes, I can smell it on your breath.)

It doesn't matter what I'm feeling. All that matters is you and your body. It'll be the same for the next person, and the next. I've got the lawyer at 8am – he likes to train in luminous leggings, listening to the Pogues. Who am I to judge? He's lost 8% body fat in three months, after all. Then there's the dentist, so sweet, but full of hatred for her body. How long will she stick at it this time? Last time it was a month before work and children meant she could no longer find two hours a week for herself.

Last week, an actor's agent cried on me mid-squat. She works until 3am four nights a week, but says the training's the problem – it's eating into her sleep and she has to stop. Yeah, right, I think: the training is the only thing that keeps you from cracking up. But I stay quiet.

Truth is, they tell me everything, but they never listen. And it's not my place to interfere. I shouldn't care so much. That's my weakness.