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Eating MORE Calories Can Sometimes Be A Good Thing... HUH???

When you first start on a weight management plan, it’s easy to look at calories as your enemy. In fact, many people fall into the trap of actually consuming too few calories, which can make it harder to lose weight, especially over time. Your body needs to have fuel in order to run properly and if it doesn’t you may notice that you just don’t feel right, and that you don’t have enough energy. This makes it hard to stick to your diet, and if you are too deprived, you may actually be slowing down your own metabolism.

The first step to take is to figure out your basal metabolic rate. This is the bare minimum of calories that your body needs for basic functions, such as running your brain, keeping your heart beating and keeping everything running smoothly. It’s not wise to drop below your basal rate, particularly for any extended period of time. This will end up slowing your system down and you may find it impossible to lose weight. In fact, many people that plateau may have simply reached their basal rate and they are not eating enough to lose weight.

You can find a basal metabolic rate calculator online that will help you determine your basic needs. They will need information such as your height, current weight, your age and how much exercise you get. Be honest so that you can get a good idea of just how many calories you really need. If you do need to burn fat, it is acceptable to go a little below that basal rate, but you should never drop below 1200 calories. You can also add more exercise to increase the amount of calories that you burn, which will actually help you raise your metabolism.

Once you determine what your daily basic needs are, you’ll be able to start working on a basic diet plan that will provide you with the weight loss you need, without sacrificing your health as a result. Try not to go more than 500 calories less than your basal rate, and instead, add more exercise to help you burn more calories.

Some signs that you are not consuming enough calories can be a headache, which is common when you are suffering from a lack of protein, general tiredness, fatigue, simple malaise and generally just not feeling up to snuff. While it is common for your body to through a few of these changes initially when you start a weight loss plan, within a week or so you should actually start to feel energized. If you don’t, you may not be eating enough to keep your body functioning properly.

While we all want to lose weight quickly, it is much smarter to take the time that it takes, watch your caloric intake and make sure that you don’t go overboard when it comes to cutting those calories. Your body needs fuel if you want to get healthy.

Yours In Health,

Brian

Link: http://www.buffalopersonaltraing.com

TOTAL PACKAGE

It is important to remember that no matter how hard or how long you work out, eating is also a very important aspect of the weight loss equation. In order to lose body fat, you will need to eat fewer calories than you expend from daily life and focused exercise. With that being said, regular exercise will increase your calories burned each day and make a real difference in your weight loss efforts. A general rule of thumb is that in order to burn off a pound of fat, you will need to burn roughly 3,500 calories through exercise. It is also interesting to note that when you create more muscle mass in the body, you will require more calories. Therefore, the ideal workout will consist of both resistance training and cardiovascular exercise.

Cardiovascular Workouts

The fastest way to burn calories is through cardiovascular exercise. There is no one correct way to burn calories through cardiovascular exercise. The best choice will be the one that you can stick to and enjoy doing on a regular basis. While running is usually the greatest calorie burner, if you do not enjoy it and rarely run it won't help weight loss. Find an activity that you truly enjoy, such as walking, dancing, riding horses, hiking with friends or cycling.

Strength Training Workouts

As you burn more muscle in the body, you will create the more lean, toned look that so many people find attractive today. In addition, muscle requires more calories to maintain itself than fat, meaning that you can eat more without gaining weight. Resistance training can be a wide variety of things. If you don't have a gym membership and want to work out at home, start with simple body weight exercises like squats, lunges, push-ups and crunches. As you feel comfortable with these on a regular basis, consider investing in some weights or even joining a fitness facility to have access to their equipment.

Weight loss exercise programs that focus on both cardiovascular fitness and strength training are often the most successful. Try to include elements of both within your own workout routine

Weight loss is hard...... HOWEVER its not simple! Focus on all aspects of your fitness and you WILL see results.

Yours in health,

BRIAN

Link: http://www.buffalopersonaltraining.com

KEYS TO FITNESS

Although it seems there are an endless number of diets, exercises, equipment and miracle pills in the world of fitness, most of it falls into the three basic categories of nutrition, exercise and supplements. Just a few simple rules makes each aspect of fitness easy to understand and implement. With this simple, integrated approach to combining all three categories, achieving and maintaining fitness goals no longer has to feel like work.

Nutrition

By far the most important of the three groups, a solid nutrition plan can make or break any fitness goal. Because there is often such resistance to the concept of a diet, the first step is to instead implement a nutrition plan. This seemingly insignificant semantic switch helps to trick the brain and avoid the negative feelings often associated with a diet.

The second step is to avoid a strict, restrictive meal plan by eating smaller, well-balanced meals four to six times per day. Eating smaller, more frequent meals offers several advantages. More frequent meals helps to keep metabolism high, and it avoids the large blood sugar spikes caused by larger, less frequent meals. Additionally, eating well-balanced meals removes many of the restrictions of more extreme diets. Because each meal features carbs, fats and proteins, the dieter feels less deprived of any given food group.

Exercise

Despite its importance, exercise is an uncomfortable idea for many people. Most of this resistance stems from the belief that exercise must involve hours of uncomfortable, often painful work for little reward. However, a good exercise plan should accomplish just the opposite. By taking advantage of short-duration, high intensity weight training, excellent gains can be achieved with substantially less time investment.

Another important addition to any exercise regimen is cardiovascular exercise in the morning. In the period after waking and before breakfast, blood glucose levels are lower than any other period during the day. This means the body has less easily accessible energy in the form of sugar, and must instead rely on burning fat for fuel. This simple step keeps the body in fat-burning mode and perfectly complements a shorter, more intense weight training regimen.

Supplements

Every body has different nutritional and supplementary needs, but there are a few guidelines that can ensure proper usage of supplements. The primary key to using supplements properly is the understanding that supplements are not a replacement for proper nutrition. A proper nutrition plan should meet as many nutritional needs as possible. Supplements can then be used to compliment the nutrition plan and provide additional nutrients during periods of intense exercise.

This basic plan will help you achive your goals!

Yours In Health,

BRIAN