Exercise to Lose Fat, Not Weight

Did you just say "huh?" when you read that headline?

Most people equate losing fat and losing weight. My goal is to change that common misperception.

The truth is, you can lose weight and still not lose much fat. Weight loss can come from water loss (at the beginning of a diet, for instance), followed by loss of lean muscle and other vital body tissue, as well asor instead ofloss of fat.

If your body is not what you would like it to be and you want to lose weight, your aim should be to burn fat without losing muscle. And beyond simply preventing muscle loss, you would do well to concentrate on growing more muscle.

There are three basic ways to lose weight:

1. Dieting (with no change in physical activity level).

2. Exercise (with no change in eating habits).

3. Dieting and exercise.

Naturally, No. 3 is the best choice if your goal is to reach your target weight in the quickest amount of time. But even exercising by itself is better than dieting by itself, if your goal is to lose weight through taking off fat.

Dieting without exercise can certainly take off pounds, but it can leave you weaker and make it harder to lose weight or keep it off in the future.

Exercisingdone correctly and consistentlyburns off the right pounds: fat pounds. Exercise can also maintain or increase your muscle strength and size even as you lose weight.

In the context of a weight-loss program, exercising provides these benefits:

1. It burns calories.

2. It increases the bodys metabolic rate so you burn calories faster.

3. It keeps the body from going into starvation mode.

4. It builds muscle mass

5. It helps suppress appetite (in some people).

6. It elevates mood and combats depression, one of the causes of overeating for many people.

7. It reduces chronic tiredness, thereby reducing the temptation to "veg out" in front of the TV with a bowl of ice cream or potato chips.

Suffice it to say that regular exercise is good for your body and your mind.

So, what kind of exercise should you do to lose fat? The answer is: almost any kind that you enjoy enough to keep at it, and that can be incorporated easily into your lifestyle.

Personally, I like to see people take up a regular cardiovascular exercise. This can be as strenuous as a 30-minute workout on a treadmill every day, or as "light" as a daily walk around the neighborhood.

If you choose the latter, dont merely stroll! Walk briskly every step of the way. Take a pedometer or drive your neighborhoods streets in advance and jot down how far it is from one point (such as an intersection) to another. Plan a route that will have you walking at least a mile. Gradually increase the distance as you build up endurance, and if you have the time.

Studies show that you can lose more calories by performing moderate exercise daily than by intensively exercising three times a week. Keep that in mind if your long-term goal includes steady but gradual weight loss.

Besides cardiovascular exercise, I highly recommend working out with weights two or three times a week. If you have access to a gym, great! If not, you can purchase inexpensive dumbbells at places such as WalMart and Target, and these will serve you well until you are able to step up to barbells and weight machines. There are many good books available that illustrate dumbbell workout routines you can do at home.

Weight training will prevent your body from losing muscle as you lose fat. The key is to not overdo it, if weight loss is your goal. You don't want to gain so much muscle that you end up putting on pounds! A good rule of thumb is to do two sets of each exercise in your weight workout routine, not four, five or more as a hard-core bodybuilder might.

Denny Waldarmo is a fitness coach who writes on exercise and diet topics. If you are seriously interested in losing fat, you owe it to yourself to read his recent review of one of the best downloadable e-books on the subject: http://www.Solid-Gold.info/burn-the-fat.html

AP - A suburban New York county has adopted the nation's first ban on the chemical found in plastic baby bottles and sippy cups.

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The Proper Way Into Weight Management

When it comes to weight management, it does not apply solely to those who are obese; even those whom belong to the range with acceptable BMI (body mass index), have to watch their weight closely, as it affects their health.

This is done so by 2 approaches: through exercise and by eating right. However, what is more important is that we have to carry both out with a progressive approach. If we were to restrict our food intake tremendously within a short period of time, it is very damaging towards our stomach, and can result in complications such as gastric pain and low blood sugar level, which causes fainting and can be fatal. Even for exercise, it must be in moderate and progressive. If you are not the type who jog or exercise regularly, going for a marathon might be too much for your heart and your body.

For your diet, sticking to the recommendations from the food pyramid is helpful, in ensuring that our body receives the sufficient amount of nutrients that it requires. If you have the habit of eating 6 meals a day, it would require too much from your body if you were to cut down to only 3 meals a day. As mentioned above, start progressively by going down to 5 meals, before making it 4, and finally going down to the recommended 3 meals a day. This way, our body would have sufficient amount of time to get use to your new habits.

Similarly, for exercise, start slow. If you have no idea how to begin, sign up for a program at your local gym as a kick-off to your new exercise plan. Your trainer would draw up an exercise routine that would be suitable for an amateur, so that your body can also adapt to their new exercise routines accordingly.

In conclusion, weight management is not something which can be rushed out. In doing so, it would only result in harm towards ourselves, and might have more severe consequences. The main key towards a successful weight management is that it has to be progressive, so as to give ample time for our body to adapt to the relative changes.

To learn more about weight loss, obesity or dieting do visit our blog, Centiblab.com.

You can also read our top post '5 Healthiest Super Foods That Burns Fat, Boost Your Metabolism Faster' here.

HealthDay - THURSDAY, April 2 (HealthDay News) -- By uncovering a mechanism that causes damage to brain synapses during Alzheimer's disease, researchers might have found a key to reducing or preventing nerve degeneration for these patients.

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Lose Weight in 5 Days - Lose Fat From Your Thighs, Butt, Belly, and Hips!

Here's how to lose weight in 5 days. You'll lose fat from your thighs, butt, belly, and hips. I'll spare you the common-sense advice such as eating lots of fruits and vegetables... drinking a lot of water, and exercising more. I'm going to give you specifics.

Lose Weight in 5 Days

1. Eat a big breakfast

I prefer you'd eat eggs, but if not, just eat a big breakfast anyway. Researchers have proven that those who eat a big breakfast and follow it up with smaller meals for the rest of the day lose a lot more weight than people who either skip breakfast or eat a light breakfast.

2. Eat an apples before your meals and a banana after your meals

This allows you to eat your comfort foods so you don't feel deprived. However, the apples and bananas crowd out how much of the foods you eat. You'll eat less.

This is an easy way to diet since you can still eat the foods you're use to. You don't even have to try eating less of them. The apples and bananas will do that for you.

3. Do deep breathing for 5 minutes a day

It's been shown that deep breathing helps with weight loss due to the added oxygen intake from taking bigger breaths. Why? Well, because oxygen is the enemy to body fat. The more oxygen you get into your body, the more fat gets burned off through oxidation.

If you combine these 3 tips, you'll lose weight in 5 days without much effort or willpower needed.

If you're SICK and TIRED of getting the same old boring weight loss advice... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, jog, and blah blah blah", then...

Click http://www.weightlossguide4women.com to get your FREE EBOOK "How SPINNING Around Like a Child TRIPLES your Weight Loss". A strange, but true, way to LOSE 10 pounds in 2 weeks. I'm giving away this report today and tomorrow ONLY to anyone who visits my website! So get it before tomorrow night.

If you're truly serious about losing weight, then go to the link below to get your free report now. If you don't lose 10 pounds... I'd be QUITE surprised! http://www.weightlossguide4women.com

Jennifer Jolan

HealthDay - (HealthDay News) -- Here are the latest clinical trials, courtesy of ClinicalConnection.com:

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Fat Loss Answers

Im going to give you all the answers youll need to burn fat. Enjoy!

Q: Ive followed most of your nutrition advice as well as purchased a few nutritional information products. Ive managed to drop a good amount of weight but I have hit a wall. I decided that my carbohydrates were too low so a few weeks ago I began cycling them. I was able to drop a few more pounds but nothing great. Do you have any tips for fat loss? - Nancy

A: Your problem can be answered in two simple steps. While I do suspect that you have over dieted, meaning that you dieted for too long that you need to increase your calories. This is a common issue with females but I am going to assume that is not your problem since you seem to have a good idea of correct eating. Here are two suggestions

1) Add in more light active recovery work in. The problem with many dieters is that they simply focus on their weight training and aerobic work, nothing more. While it is true that most people over exercise, not enough people are performing light circuits on their off day or after exercise to further increase their energy usage. It is as simply as going for a walk with a weighted vest on, performing light sled pulling (I typically perform this 1 to 2 times a week at local parks) or adding in light medicine ball circuits. The med ball doesnt have to heavy, 10 or 12 pounds. An effective circuit would look like this.

-Rotation throws

-One arm wall bounces

-Front loaded squats

-Throws for distance

-Side throw downs

Ive had my clients perform this circuit for 2-4 sets of 20 reps and have seen improved results in both fat loss and recovery. Best of all it takes about 5 minutes

2) Correct diet planning. This is another big failure for most people, even those who know that they have to eat every two hours. People just dont plan correctly. If you want to give yourself a chance at success you've got to pre-cook and pre-plan. You say that you have a good of nutritional information so I will take your word on it.

Q: Help! I went bathing suit shopping this weekend and need to tighten some areas up before I step into the sand. This isn't a one piece either, help I need to lose fat!-Lee

A: I'm going to assume that you have trained hard and are already pretty lean. Here's some suggestions to lose fat

-Focus on your upper back, abs, arms and glutes/hamstring since they are the most noticeable areas in your bathing suit.

-Prioritize deadlifts, under hand rows, single leg deadlifts, steps-ups and bridges to bring up your back and glutes/hamstring.

-Prioritize heavy reverse and hammer curls for your arms and weighted, heavy ab work to make those areas "pop".

These should make you lose fat fast.

About The Author
Jimmy Smith, CSCS, is a body enhancement coach who has helped individuals and athletes of all levels from high school to the top collegiate and national ranks in reaching their elite performance and body enhancement goals. Although Jimmy is well versed in several bodies of knowledge, he specializes in performance and body enhancement as well as biomechanics as it relates to injury rehabilitation and human movement. In addition, Jimmy is currently advancing his education as a masters degree student in Human Movement and writes for various online magazines.

Visit Jimmys website http://www.jimmysmithtraining.com to sign up for his FREE newsletter that contains a FREE report with exclusive fat loss information.

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Low-Tech Weight Loss Tools That Really Work

"I write, I write, and I write some more. And all I see at the end of the day is what I already knew - I eat too much."

Many dieters dread hearing those two simple words: food diary. It is true that weight loss journals and food diaries require time, attention, planning, and analysis - but if used properly, they can be one of your greatest allies in the battle against obesity.

Perhaps you ate an extra high-fat snack yesterday because you've developed a habit of passing by the candy jar at work, or maybe you skipped a meal and binged at dinner because you were too busy and stressed to take a lunch break.

Whatever your reason for overeating, a food diary requires you to take a moment and think about what you're doing. Studies show that the average person recalls only half of what she eats, probably because most of us eat unconsciously - nibbling on ingredients as we make dinner, snacking while on the phone or in the car, grazing on high-fat snacks while watching television or reading a book.

Whereas your memory may be unpredictable, at best, in recalling why last week was such a struggle or what you ate for breakfast the day you went off the plan, it's difficult to deny the cold, hard facts once they are memorialized in writing. Although it can be difficult to get honest about our eating, understanding the extent and causes of the problem is the first step toward finding a solution.

In addition to tracking food intake, keeping a diary is also a powerful tool because:

* It lets you structure one day at a time by planning what you will eat and then recording your actual food intake.

* It reveals your relationship with food so you can identify events, emotions, or people that prompt you to overeat as well as pinpoint specific behaviors to change.

* It gives you goals to aim for in terms of how and what you eat (such as planning activities during times that you tend to overeat or avoiding certain "tempting" situations).

* It presents you with options for making small, manageable changes in your daily life.

Eating without a plan is like going to the grocery store without a list - you're just asking to get a lot more than you bargained for. If you eat only what you feel like eating in a given moment, you're not likely to choose the fruits, vegetables, and whole grains that your body needs. When you know your diary is going to hold you accountable for everything you eat, you have a better chance of staying cognizant of your calorie consumption throughout the day.

For most people, overweight or obesity isn't a simple issue of liking food too much - it's a complicated blend of poor habits, difficulty coping with emotions, and years of learning to use food in non-nutritional ways. But once you identify bad habits and learned behaviors using your diary as a self-evaluation tool, the good news is they can be changed. And whatever challenges are presented to you, you know you have the tools at your disposal to produce the healthiest, happiest you.

Dr. Gerard J. Musante, a clinical psychologist, pioneered the Structure House Weight Loss Program 30 years ago, helping people all over the world win their battle with weight loss. For more information about Dr. Musante and his book, The Structure House Weight Loss Plan, visit: http://www.structurehouse.com/book.html

AP - Anti-smoking forces won a long-awaited victory Thursday as the House passed legislation that would give the federal government key controls over the tobacco industry for the first time.

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Lose Weight - Some Tips on Maintaining Weight Loss

As anyone who has ever tried to diet will tell you, maintaining weight loss is the hardest part of any diet. Something like 95% of diets are doomed to failure, as people just cannot keep up the weight loss, or they find that their diet is too difficult to stick to and give in to food cravings too easily. This article will cover some tips which are aimed at helping those on weight programs to achieve their goals.

The most important aspect of a weight loss program is to set realistic goals. If you really want to you could lose ten pounds in a week by exercising vigorously and eating virtually nothing. However, this is obviously not safe, and definitely not sustainable for any length of time. Instead, you should aim for a more realistic weight loss target, such as one or two pounds per week. This makes it much easier to stick to, and much more likely that the weight lost will actually stay lost.

If you are a member of a gym, it would be of great benefit to you if you could add some weights routine to your gym program. This will help you to add some muscle, which in turn will increase your metabolism, making it easier for your body to burn off fat. In the short term, your weight will actually rise, as muscle is heavier than fat. If you do decide to start lifting weights, it would be better if you could measure some body statistics, such as waist size or body fat, and monitor those rather than your actual weight.

These days the majority of us have sedentary occupations, meaning that we are desk bound for the majority of the day. There is always the temptation to snack as we sit at our desks, and for this reason it is a good idea to take some fruit to work. Fruit is much better for you than candy or chips, and this is a good way to reduce your intake of fats and sugars.

Another tip for maintaining weight loss is to drink ice cold water through-out the day. As well as the numerous benefits of drinking more water, the body actually has to burn off calories to heat the ice cold water up to body temperature. Drinking water can also help to prevent hunger pangs, as one symptom of dehydration is feeling hungry.

It would also be beneficial for your weight loss if you could find an exercise that you like. There are a number of things you can do to burn calories, like hill walking, cycling, jogging, or swimming. The best chance you have of maintaining weight loss is if you actively participate in some activity you like which burns off calories.

If you are looking to lose weight you may want to check out Weight Loss Programs. Visit http://www.lose-weight-programs.net and we can help you achieve your weight loss goals.

HealthDay - THURSDAY, April 2 (HealthDay News) -- Gene mutations that cause infertility in men could point the way to a male birth control pill, American and Iranian researchers say.

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What's the Peter Jackson Weight Loss Secret? Introducing the Skull Island Diet

What is the Peter Jackson weight loss secret? The image most of us have of the Lord of the Rings movie maker is a portly, bespectacled figure reminiscent of one of his Hobbit characters.

In a fact, film industry insiders and Jackson fans started noticing a new-look Peter Jackson nearly a year ago. But it's only now with all the publicity surrounding his soon-to-be released feature King Kong that the public at large have woken up to the slim, spectacle free version of the man and begun wondering about the Peter Jackson diet.

And it's not difficult to see why there's so much interest. The Peter Jackson weight loss has been impressive - he's shed some 70 pounds (32 kilograms).

So what's his diet secret?
Was it the South Beach Diet? The Cave Man Diet? The Atkins Diet?

Obesitycures.com did some research and discovered that Jackson did not follow any of the popular fad diets. The real secret to the Peter Jackson weight loss phenomenon has been dubbed the "Skull Island Diet," after the fictional island home of King Kong.

Jackson, bemused by all the attention his new image is receiving, insists a lifestyle change, rather than a diet is responsible for his weight loss.

"I just got tired of being overweight and unfit, so I changed my diet from hamburgers to yoghurt and muesli and it seems to work," Jackson told Britain's Daily Telegraph newspaper.
Jackson reportedly followed no specific exercise program either, but has spoken several times of his punishing 21-hour-a-day work schedule on the King Kong set, which no doubt accounted for part of the weight loss.

Jackson said he was cutting during the day and shooting during the night for months on end, surviving on three hours' sleep. "I thought I was some kind of Superman, but it knackered me.''

And what of Jackson new-found spectacle-free status? No, unfortunately losing weight does not improve your eyesight. Jackson underwent laser eye surgery, explaining that he had grown "tired of being outside with rain and dust on the glasses".

Alan Cooper is a journalist with 20 year's experience and the publisher of ObesityCures.com, a site with the ambitious aim of being a "one-stop-shop" for impartial information on obesity and weight loss solutions - including fad diets, prescription weightloss pills and natural weightloss aids.

Click on the Peter Jackson link on the home page to view for yourself the dramatic before and after pictures of Jackson's weight loss.

HealthDay - SATURDAY, April 4 (HealthDay News) -- Obese adults are at higher risk of gum disease than are normal-weight people, a new study finds.

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