How to Lose Fat Easily - Part Two

Exercise alone won't make you lose fat if you're still taking in more calories than you burn. However, eating less and exercising more will only decrease your resting metabolic rate, which accounts for roughly 60-80 percent of daily calorie expenditure. Exercise 1.5 to 2 hours after eating when blood sugar levels and insulin levels are slowly declining. As insulin levels increase in response to a rise in blood sugar after a meal, the cells are in an anabolic state (receiving nutrients).

Cardio must be cycled, just like all other factors related to fat loss. You increase cardio during periods when fat loss is desired, and reduce cardio during periods when maintenance is desired. Cardio is not the best way to burn fat. In fact, I've met very few people who have successfully used cardio to lose stomach fat. Using Interval Training works very well (example: walking outside, find an incline and challenge yourself to run up it for 60 seconds, then walk down for 60 to 120 seconds. Repeat up to six times, or walking on a treadmill, adjust the incline or speed to challenge yourself for 60 seconds, then return to a normal pace for 60 to 120 seconds. Repeat up to six times). Generally, the intervals are 30 to 120 seconds in length and the total duration is in the 15-25 minute range. Generally the rule is that it’s safe to lose up to 1% of your total body weight per week, so if you weigh 300 lbs to start, then 3 lbs a week is a reasonable goal.

Training with lightweights and large reps for fat loss is a myth! The bottom line is the more lean muscle mass you develop, the more calories you burn, the leaner you become and the easier it becomes to stay lean. Exercises such as power walking, running, swimming, cycling and interval related activities are excellent in getting the heart rate to optimum levels, not to mention the great lung enhancing benefits.

Activities like yoga and pilates give your body a good over all workout, and help build strength. I am not talking about bulking up, but you should maintain a consistent work out schedule. Active metabolism consumes calories during muscular work performance and it requires muscular activity. Passive metabolism results when muscle mass is stimulated to burn calories 24 hours per day. Burn more calories burn more fat.

Physical activity is a good way to help lose fat. Walking is one exercise most people can do. Physical activity can help women with physical disabilities gain independence, strengthen underused muscle groups, and improve overall health. If you have a physical disability, there are many options for adding physical activity in your daily life.

Exercise that has the most benefit for reducing cancer risk is probably that done at moderate to vigorous levels. The benefits of exercise are tremendous, but the American population has become sedentary. Exercise increases your lean body tissue, which will help you burn calories more quickly. Exercise and low fat lifestyle are the key factors in losing weigh. Rapid fat loss is mostly water loss plus muscle breakdown.

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