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[H203]Healthy Eating Weight Loss

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In today's world so many people will try various weight loss pills to try and lose weight. The simple fact of the matter is that there is not one single pill that will solve all your problems. There should be only one thing you focus on when trying to shed a few extra pounds and that is healthy weight loss. Forget about the crash diets and short stints of exercise. They will not do you any good and may even hurt you. Your body needs to be slowly taken off it's old lifestyle like an IV drip and eased into it's new one.

When beginning a healthy weight loss regimen there are several factors that need to be addressed. These factors include: your current state of health, age, your current eating habits and physical makeup to name a few. Maintaining a low body weight and doing it in a healthy manner can cut the risk of disease like diabetes and heart disease. So, beginning and following a healthy weight loss routine can be beneficial to your self esteem, outward appearance and good on your inner body as well.

When starting your new healthy life style the are some tips that I have found to be of great benefit. For starters, you need to set a goal for yourself and it needs to be realistic and attainable. If you set a goal of losing 20 pounds by next week your just setting yourself up for failure. You need to have a more realistic goal like losing 20 pounds in two months. Next and for most the hardest part, your junk food needs to be tossed into the trash and replaced with healthy alternatives. The third tip involves portion size. Your meals should be in small portions spread out throughout the day. If you currently eat three times a day, break those meals up into six smaller meals. Avoid treating mealtime like a buffet. The fourth weight loss tip and probably one of the most important is to be sure to drink ten eight ounce glasses of water a day. And finally, you need to change how you think about food. Instead of "Living to eat", you should focus on "eating to live".

When beginning a healthy weight loss routine, it's a good practice to consult with a doctor to determine if there are any preexisting medical conditions you need to be aware of. It would be a real motivation killer if your new lifestyle begins to negatively affect your health because of a condition you were not aware of. One final point, I want to stress again the misconceptions of taking a pill to alleviate your weight issues. Diet pills are meant to be taken in conjunction with a healthy weight loss routine. If you do decide to take a weight loss pill, make sure you consult your physician before doing so and make sure your living a healthy lifestyle as well.

When I work with my clients, one of the key elements that I incorporate into all of our workouts is INTENSITY. In my view, intensity is the most critical aspect of any exercise regime and can mean the difference between someone who reaches their goals and someone who doesn't. Increasing your workout's intensity will stimulate your body to burn more calories and induce a greater cardiovascular response. It will also allow you to have a more time efficient workout.

If you are looking to burn fat and become more toned, then increasing your exercise intensity is critical. Many people have the misconception that if you workout at a higher intensity you will no longer be burning fat since you will be in your ?cardio zone?. Whereas, if you keep your intensity low for a longer duration you will burn more fat since you will be in your ?fat burning zone?. Let me clarify this for you once and for all. By training at a low intensity (<70% max) it is true that you use fat as your predominant source of fuel. While exercising at a higher intensity (>75% max) your main fuel source is carbohydrate but you will ultimately burn more calories. And since 1 pound of fat is equivalent to 3500 calories, the ultimate goal is to burn as many calories as possible to create a negative energy balance!

One of the best ways to achieve this intensity is through the use of full-body compound circuit training (strength training) in conjunction with interval training (on the cardio equipment). The benefit of full body compound training is that since it utilizes more muscle in any given movement you burn more calories. The intensity of the workout also means that each exercise becomes more challenging as your heart rate is sustained at a much higher level.

Here are a couple of benefits to following an exercise program combining circuit training and interval training:

1.Intervals and circuits vastly reduce boredom. Traditional steady state cardio training and/or weight lifting can become quite boring. Interval training and circuit training offer more variety and excitement to your workouts.

2.Interval training increases post-exercise energy expenditure (calories burned following exercise) more than steady-state exercise, which means that more fat is burned. After intense exercise, the body needs extra calories as it works to repair muscles, replace energy stores (i.e. carbohydrate) and restore the body to its normal state (e.g. reduce heart rate). As this can take many hours, you will keep on burning more calories long after the workout is over. In fact, research shows that metabolic rate is higher for several hours following interval training compared to steady state exercise.

3.Interval training burns more calories. As an example, 30 minutes on an Elliptical machine using a steady state program will burn roughly 292 calories, whereas 30 minutes of intervals will burn approximately 584 calories!

Here is a sample workout that will leave you huffing and puffing:

Warm-up
bike, treadmill, elliptical, rower5-10 min

Circuit (45 seconds for each exercise, with 15 seconds rest between exercises)5-7 min
Lunge walks with lateral raises
Plank (on stability ball)
Squats with medicine ball shoulder press
Push-ups
Side Bridges
Reverse Pull-ups
Burpies

Interval Training (cardio equipment)
20 sec @ 100% : 40 sec @ 70% x 5 5 min

Repeat Circuit and Interval 3 times

Total Workout Time:45 ? 60 min

If you would like to experience what an intense workout feels like then please inquire about the revolutionary Fitter U MP3 personal training program! For a fraction of the cost of regular one-on-one training, this proven MP3 program will ensure you get to your fitness goals in less time!

Go to www.totalwellnessconsulting.ca for more information.

Article Source : exercise fitness weight loss

Yuri Elkaim, Bphe, Ck has sinced written about articles on various topics from Lose Weight, Nutrition and Fitness. Yuri Elkaim is the owner and founder of Total Wellness Consulting, a leading health, fitness, and wellness company offering health-conscious individuals innovative programs and technologies to help reach their goals of physical and mental well being. He i. Yuri Elkaim, Bphe, Ck's top article generates over 6600 views. to your Favourites.