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." Eric Sommers"
When it comes to healthy weight loss, the best exercise to use is totally dependent on your current level of health and fitness. If your exercise is based on a health and fitness level of someone very different from you, you will not only NOT lose weight, you can start to gain fat! I’m going to show you that the actual exercises you do are not as important for your weight loss. When it comes strictly to fat loss, there are principles to follow for exercise that no one seems to teach. And they are so simple! Test Adrenals First
You need to test your adrenals to determine how fit they are. If they are fatigued then your adrenals will secrete too much cortisol. This is a fat storing hormone and causes belly fat, muscle break down, and fat storage. It forces your body to use sugar for energy rather than body fat. So the result is... you get the opposite results of what you want from your exercise -- fat and fatigue. You want lean and energetic. So, take this test... Adrenal Fatigue Tests If you have adrenal fatigue, then your exercise must not be intense. It needs to be low intensity. But what is low? Low for you may be high for another! So use the guide below. - Take 170
- 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 heart 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.
Next, you need to do everything you can to let your adrenals heal and get stronger again.
When Adrenals Are Strong Again
When you are able to pass your all your adrenal tests, you exercise needs to be a combination of two things: - Exercise to increase fat burning hormones
- Exercise to increase oxygen use
These are the ONLY two factors that exercise CAN do to reduce fat without losing muscle. There is nothing else exercise can do. So you simply need to segregate all exercise into what does those two things. Oxygen Use Causes Fat Burning
If your cells can use oxygen to create energy, it can use body fat and turn it into energy. If oxygen is not used, your cells will only use sugar. Also, if you have fat storing hormones in your blood, your body will prevent fat from being used. If your fat burning hormones are high, then fat will melt off your body. The "Real" Question
So the real Question is... "What exercises increase oxygen use and increase fat burning hormones WITHOUT causing muscle loss?"
HIITThere is one type of exercise (done within certain guidelines) that causes high oxygen use without muscle breakdown-- that is HIIT (High Intensity Interval Training). High Intensity Interval training causes much more oxygen use by your cells and increases the total amount of oxygen your body uses more than any other type of exercise. 20 mins of HIIT is equal to about 3 hours of Low Intensity Aerobic exercise. It also does not break down muscle like most aerobic exercise does. Resistance Exercise
The second type of exercise we want to have in your mix is some kind of resistance training. This can be lifting weights, resistance bands, or anything that causes a resistance against the muscle. Why does this need to be a part of the mix? Because, when it is done right (and it is not hard to do it right), it is the only kind of exercise that creates elevated levels of fat burning antiaging hormones! Yes that right, resistance training alters your hormone balance and is antiaging. It is such a shame women are discouraged from doing this and have an aversion to this. It gives them what they want in less time and PREVENTS fast from coming back. It is so antiaging that wrinkles disappear, skin gets tighter, and body parts start going UP instead of down! What Makes These Two Types Of Exercise Even Better...
To make them more fat burning and anti aging, they need to be done in short bursts. This Means Less Time And More Result!In fact, study after study has shown that prolonged, endurance exercise ages a person, breaks down muscle, reduces your growth hormone production, and reduces your testosterone production. Let me show you a clear visceral example of what I am talking about... Let’s take two elite Olympians...This guy and girl are gold medallists. They are both low fat. But they also look older than their age and look emaciated.
These two are gold-medallists as well. They ALSO have low fat but they look young, strong, vital and ready for action. The first guy and girl are Olympic marathon runners. The second guy and girl are Olympic gymnasts.The marathon runner is low intensity for long duration exercise. The gymnast is high intensity in explosive bursts with rest in between. I hope the pictures viscerally drive home the point of how weight and fat loss are not the ONLY thing to look at. The first is age-accelerating. The second is anti-aging. Stay In Your "Fat Burning Sweet Spot"
Your fitness level changes over time. Life situations like stress, new jobs, moving, having to stay up late, etc. will cause your body to recover slower. So, to keep your fitness level very high, you need to adjust your workouts to your changing body and changing life. The "Simple Self-Adjusting Fat-Burning" Workout Rules
After showing you the two best “types” of workouts, you can see that they both use “intervals.” They both involve an burst of intensity followed by rest. One uses cardio and the other uses resistance training. With the cardio, you can do a sprint then rest, then repeat. With resistance training, you do a set of resistance training (like using a resistance band) then rest, then repeat. The exercise can be different, they both use intervals. What you can do to make sure these workouts are always in your "Fat Burning Sweet Spot" is to use your heart rate as a monitor to determine how long to rest! Whether you are doing cardio or resistance training, you want to have a bout of all-out effort followed by complete all-out REST. I specifically mean you lie down and rest. Then wait for your heart rate to go back down to your resting heart rate. This is where my workout method really takes a departure from normal run-of-the-mill training. The normal advice says, “Do X number of reps” or “Run for 30 seconds and rest 1 minute.” or something like that. There’s The Problem... All These Workout Guides Are Arbitrary!
Here's what I do to solve that problem and get anyone into their "fat burning sweet spot" right away.
For example, if you do your HIIT workout and do your first sprint and go until you reach maximum exertion, then lie down, it can take you 5 minutes for your heart rate to get back to your resting heart rate. But... As you get more fit and healthy, that 5 minutes can reduce to 2 minutes. And then to 1 minute. Then to 30 seconds. Elite athletes can go from resting (with a resting heart rate of maybe 50 BPM) to maximum all out exertion of (180) and within 60 seconds of lying down, his heart rate will go right back down to 50. That is how fit his he is. He can recover so fast. Now That Is A Fat Burning Body!The longer it takes your heart rate to recover, the less fat burning your body is! If you give yourself 45 minutes for a workout, you will get more or less intervals based on your current fitness level at that time! In my book and coaching, I provide you with the best exercises for you based on your situation, equipment, budget, etc. I give guides to set this up for yourself. Like how to structure your workout schedule, when to do your resistance exercise, how often, what specific exercises do you do? Best equipment, what days to do what, what to eat before and after, etc. This, in conjunction with all the other elements of my method creates dramatic fat loss and reshaping of your body. Your fitness level goes sky high as well. So there you have it - the best exercise to lose weight. To Your Health and Happiness Yegyan
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