Best Exercise to Lose Weight
"For 3 months I was stuck at a plateau ... I followed your consultations and cut the intensity way down and the fat started coming off and I started gaining lean muscle. Now I am back to lifting weights but only 3 times a week and no longer than 45 minutes. This is a fraction what I used to do and now I am getting a 6 pack again. After 30 years of a beer gut, I am getting a 6 pack." E.S."
The best exercise to lose weight is extremely dependent on the individual. I want to repeat this because it is so important and by applying what I explain here, you will lose weight faster than you have in the past. Better yet, it will all be fat. So … The best exercise to lose weight is extremely dependent on the individual.
Target Fat Loss
The exercise you do to lose weight has to specifically designed to make you lose fat and not muscle or just water.
Three Types of Weight Loss
There are three types of weight loss: Water weight loss, muscle weight loss, fat loss. What I will be talking about here is specifically targeting fat loss permanently, quickly and naturally.
How Much Can I Lose?
On average, combined with the hydration diet principles, you can expect about 2 pounds of fat per week.
Fat Loss Exercise Principle 1
The state of your nervous system determines the exercise that will melt fat off your body. The question that needs to be asked is, "How quickly does my nervous system recover from intense exercise? For example, if you lift weights. You need to do a set to failure (If you do not want to get bigger muscles, do more reps per set) then you need to rest long enough to allow your nervous system to recover. I will be explaining how to tell when it is okay to do your next set. Also, if you have a workout session that is intense or anaerobic, you need to give at least 48 hours before you have your next intense exercise. If you do not, you will secrete hormones that store fat! If your nervous system does not recover fast, you can do an intense exercise but only what you can do within a 30 to 45 minute period of time. If it takes you 45 minutes to recover then you just do one set. That's it. You are not exercising for body-building, nor are you exercising, for the heck of it. You are exercising to specifically lose fat, and reset your nervous system to build a fat free body So if you do an intense set and it takes 45 minutes to recover. Then that’s it. You're done for your workout session. Over time, as you become more fit, you will recover faster and faster and will be able to do more sets. For my clients that are very overweight, it is common for their nervous system to take several hours to several days to even a week for their nervous system to recover. They are not allowed to do any intense exercise until this recovery takes place. If you violate this Fat Loss Exercise Principle 1, your exercise will create fat in your body.
How Do I Tell When I Have Recovered?
By looking at your heart rate. Before you work out, get a good hart rate monitor, put it on and while lying down look at what your resting hart rate is. You will see it go up and down a bit but you want to look at your heart rate is over a period of time while lying down. So when I do this, I see my hart rate averaging and stably staying at 78 bpm (beats per minute). I will not do another set until my hart rate goes back to 78 stably. It has to be stable. I can’t wait for it to go there once and then jump back on the squat machine. It has to stay there. So right after a set, I gently stretch and lie down and relax. When my bpm goes back to resting, then I go back to do another set. A young person who is athletic will recover in about a minute or two. A client who has been struggling with losing weight will take 15 to 30 minutes! For an obese client it can take days. Heart Rate Recovery Test
Fat Loss Exercise Principle 2
Do aerobic exercise for long periods of time and do not allow the intensity to get too high. You must do it for over 15 minutes continually. The longer you do it over 15 minutes the better. So the principle here is aerobic has to be long periods and must not exceed a specific intensity. These exercises can be walking, jogging, yoga, recumbent cycling, etc., depending on the health of the client I am dealing with. It does not matter what you do as long as the intensity does not get too high and that is is done as long as possible beyond 15 minutes.
How Do I Determine The Intensity I Must Not Surpass?
Use this formula. Take 180
Then subtract your age Then make the following correction as it applies to you: - If you do not work out at all, subtract another 10 beats
- If you workout 1-2 times a week subtract 5 beats
- If you workout 3-4 times a week leave the number as it is.
- If you workout 5 or more times as week and have done so for a year or more, then add an additional 5 beats to that number.
- If you are about 60 years old or older OR if you are about 20 years old or younger, add an additional 5 beats to the corrected number you now have.
This is what we will call your "Max Aerobic threshold" Heart Rate.
Your hart rate must not exceed this rate and do the aerobic exercise continuously as long as you have allotted time for your workout. If your heart rate exceeds this you are exercising anaerobically - without the use of oxygen. When oxygen is not used, sugar is burned for the creation of energy. We want fat to be used. For this to occur, oxygen MUST be present in the blood.
Do I Need To Wait 24 Hours For This As Well?
No, you can do this as much as you want because you are keeping the intensity low. In fact, true aerobic exercise based on your heart rate aerobic threshold and not an arbitrary level, is alkalizing. The increase in oxygen use of your body will raise the pH level of your blood. So the more the better.
Fat Loss Exercise Principle 3
You must consume water-rich, alkalizing foods immediately after an intense workout. The best is a green juice that you have freshly juiced. This is what I drink: 5 – 6 leaves of romaine lettuce
5 – 6 leaves of kale
½ a cucumber
3 – 4 stalks of celery
1 roma tomato
¼ lemon or lime I each of these through my juicer. Then drink it right after an intense workout. I have my clients do the same. For the aerobic workout, I have clients make this juice before the workout, add water and put it in a bottle and bring it with them. They sip it as they do their aerobic workout, as long as the type of exercise allows them to do it (such as stationary bicycle or walking or yoga) If you don’t have a juicer, get one. I use the Omega 8005. It juices leafy greens. Centrifugal juicers do not. Then I take the pulp, put it is a saucepan, put water in and boil it for 5 minutes. When it has cooled down I put it in a water bottle to sip for the rest of the day or the next day. The principle here is to consume as much organic macro and micro minerals as possible and get it into the cells. Your cells can only get hydrated if minerals are present.
Fat Loss Exercise Principle 4
Get at least 7 hours of deep sleep every night consistently and sleep before you get fatigued. Sleeping early and getting up early produces completely different results than going to bed late and waking up late.
Why Does This Work?
If you cannot lose weight, despite your exercise program, it is because you body is not able to recover fast enough. Because it does not recover fast enough, exercising with too much intensity causes fat storing hormones to be released that cause your body to store fat and break your muscle down. Your nervous system is being constantly stressed by this exercise regimen and the constant release of these hormones are causing your body to breakdown and go into storage mode. That is why you need to sleep. The intensity is not the problem. The problem is the recovery. You are not allowing enough recovery. Second, your fat is burned during your recovery, not during the intensity. When you do intense exercise, another set of hormones are released that melt fat. These hormones make your nervous system break fat down and convert it to energy for your muscle cells. This is why results occur when they do. But ... What is not widely known is that these hormones are released 18 – 24 hours after the intense workout. The other thing that is not widely known is that the hormones that create fat preventthe fat burning hormones from getting released. So if you do not allow for recovery, the fat creating hormones keep getting released and this suppresses the fat burning hormones from being released. Your fat is burned during sleep and rest. Not during the intense work out. When it comes to the aerobic workout, the nervous system will get sugar in your body and fuel the muscle cells with it for the first 15 minutes or so. Then after that, the nervous system will use fat to provide fuel to the muscle cells. That is why you must do aerobic for as much time over 15 minutes as time will allow. That is also why you must not let your hart rate to increase above a certain rate. We do not want to release the hormones that create fat.
What Happens Over Time?
Over time, your recovery after intense anaerobic exercise will speed up. If it took you 10 minutes for your heart rate to go back to resting it will take 5 minutes, then 3 minutes, etc. For aerobic, over time, you will notice that you will be able to do more while still under the target hart rate. Here is an example: For anaerobic exercise, if you go on a treadmill and do a sprint to what you subjectively consider your level 10 intensity on a scale of 1 to 10 (10 being the greatest exertion you can do), it will start taking less and less time for you to recover and do another sprint. With the aerobic exercise you may walk at 3 mph for 30 minutes to keep right under your target hart rate. But over time you will have to increase your speed to 4 mph, then to 6 mph and then more in order to raise your heart rate to the same level. This is a much truer way to measure your increase in fitness. For the same level of intensity you heart rate is showing, you are producing more output. That is a much more obvious and clear gauge of your fitness. Less effort to do more. A triathlete or endurance athlete, for example, can run pretty fast for long periods of time while keeping a low heart rate. Bodybuilders also recover very quickly after a set of bench presses even though they did the set to failure (where they can’t do anymore bench presses)
Best Exercise To Lose Weight
The best exercise to lose weight is completely dependent on your body and how it works at the present moment. No matter when you are looking, you need to look at your currentlevel of fitness and adjust according to that. As your fitness level changes, you adjust accordingly. You and another person can have very different recovery times. And that is why the same exercise will make one of you very lean and not “work” for the other. The best exercise to lose weight is specifically tailored to your recovery rate.
What’s With the Vegetable Juice?
Why is that a part of the best exercise to lose weight? Because you need to train your nervous system to use fat instead of sugar to give your muscles energy. Minerals of a specific kind, amount and proportion is the only thing that will allow this. Minerals, especially trace minerals, have to go inside the muscle cells. Macro-Minerals, particularly, sodium-chloride (salt) and potassium are what cause water to go in and out of the muscle cells. If these are not present, water will not go into the cells. And if they do go into the muscle cells, water will only stay in the cells if there are enough trace minerals to bind to. When water binds with trace minerals, it releases energy. You usually feel this when you eat water rich foods or were seating a lot and then drank water. There is mental clarity and a feeling of rejuvenation. It is the water combining with trace minerals that is releasing energy. Because the energy is released, the cells need to replenish their energy supply. The nervous system then starts to use fat because fat is very dense in energy. You can read more about the role of water in fat loss in "Drink Water to Lose Weight" So there you have it - the best exercise to lose weight.
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Metabolism Makeover
Any exercise for natural weight loss should be used as part of a comprehensive weight loss program that focuses of restoring health first to lose weight. Know how to use it will save you time, money and hassle because you don't have anymore guess work. I lay it out for you. It is all in this book. If you are interested check out Metabolism Makeover.
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