5 Ultimate Ways for Lifetime Weight Management

April 21, 2008 at 7:27 am Leave a comment

1. Cardiovascular Exercise
Cardiovascular (aerobic) exercise has been known as a key to effective fat burn. A fitness program with the main goal of achieving weight loss must include at least three weekly cardio workouts. This translates into 20 to 30 minutes of any physical activity that gets your heart to beat at a rate that’s 60 to 90 percent of its maximum.

Cardiovascular exercise involves working the major muscles of the lower body in a continuous, rhythmic fashion. Activities such as brisk walking, jogging, riding a bicycle and jumping rope all qualify as aerobic exercise and should be incorporated into your weekly fat-burning regimen.

2. Strength Training
When you lift weights (or engage in any other type of strength training), you push your body against a challenging (but controllable) level of resistance. If done right, muscles will adapt and grow stronger as they anticipate a progressively more difficult workout.

This muscle growth will take the form of a sculpted and more toned physique, and unless taken to an extreme, will usually not materialize into big and bulky muscles(so women out there, please don’t worry). But what about that layer of fat that floats over every inch of your otherwise sculpted body? An increase in lean muscle, if only slight, will result in an increased basal metabolic rate, your body’s requirement for fuel at rest. You need your muscles mass to burn up the fat cells. That’s the reason why everyone should perform strength training at least twice a week.

3. Flexibility Training and Yoga
Many would question the connection between stretching and fat burning. Flexibility training increases the effectiveness of the rest of your fitness program in many ways. It cuts down on injury and recovery time, reducing next day soreness, getting you back in the gym sooner. Stretching improves performance, balance and speed of motion, allowing you to perform more work in less time.

Incorporating some stretching exercises into an otherwise strength training routine keeps you moving between sets, adding to the overall caloric consumption of your workout. Yoga, with its unique blend of stretching and strengthening exercises, has gained unprecedented popularity. Many fitness enthusiasts, who at one time wouldn’t be caught dead in a cat pose, now find themselves attending regular yoga classes — and looking as lean and fit as ever. This is what I believe to. Yoga actually helps me to understand each part of my body more.

4. Sleep, Rest and Recovery
Lack of sleep or rest is the culprit behind a failed weight loss program. A fitness and weight loss plan, be sure to include adequate recovery periods between workouts. Rest at least 48 hours between full body strength training sessions and limit cardio to no more than 3 to 6 hours a week. If over-trained, your body will break down, you’ll lose precious lean muscle mass and actually get fatter. I have experienced that myself when I spin 2 hours a day. I put on weight easily on my waistline.

During sleep, the body’s recovery processes go into high gear. Depending on activity levels and individual requirements, get 7 or 8 hours of sound, restful sleep every night. It is essential for good skin too.

5. Relaxation such as Massages are nececessary
Stress has been found to generate dangerously high levels of the naturally occurring hormone cortisol, which is produced by the adrenal glands. Cortisol has a major role in the regulation of blood pressure and cardiovascular function as well as regulation of the body’s use of proteins, carbohydrates and fats. When cortisol is secreted, it causes a breakdown of muscle protein, leading to the release of amino acids into the bloodstream. This process can also raise blood sugar levels.

Massages can help us to relax as well as soothe those sore muscles. Going for massages regularly will not only ease muscles soreness, it is also beneficial for our overall well being.


Entry filed under: Exercises and Workouts, fitness, Lifestyle Changes.

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