How To Exercise And Lose Weight
How to exercise and lose weight is one the most popular question thrown at all personal trainers and fitness consultants around the world. The reason behind this is that there is many people out there that exercise vigorously almost daily and get zero results! It may sound funny if you are not the one that is not getting results. You can just stand and laugh and make fun of that guy who tried so hard and yet get no results.
In reality, it is very depressing for that person because that individual pours in all his hopes, his dreams, time and money into his or her exercise program and only to find out that he is going no where. This article is to address this issue. By reading this article, you would now know what it takes to lose body fat and look good. If you can satisfy all the principle in this article, you are guaranteed to achieve you fitness goal. For those who started already, it is not to late to apply these principles now.
The principle that I want to talk to you is this, the F.I.T.T principle. If this principle is followed exactly, you definitely can exercise and lose weight. But if it is not followed, you are just wasting your time. You can get some results, but not significant.
F.I.T.T is the ultimate guideline for all exercise programs. This concept stands for frequency, intensity, type and time.
Frequency
We always give excuses when it comes to something painful. Exercising for example. We can give all sorts of excuses like work, traveling, studying and many others but the fact is, you have to ask yourself why are you reading this article is the first place? If you want to lose weight and it is really something you want, be prepared to invest 3 to 5 hours of exercise session per week. Yes, there is no way around it and your body will not be sympathetic to your excuses.
According to the American Council on Exercise, you need to exercise at least 3 times a week to get minimum results and 5 times a week to get optimum results. In order to lose 1 pound of body fat, you need to burn 3500 calories. Do you think you can achieve that with just 2 hours of exercising per week?
Intensity
There are people who go to the gym daily. It is like their second home. They will do cardio and weight training religiously but yet, they get no results. Why? They don?t get results because their exercise intensity is not high enough to utilize the fat in the fat cells! This is especially important during your cardio session. You have to hit at least 75 percent of your maximum heart rate. You cannot get lean abs by just walking 5.0 km/h for 45 minutes!
Type
The type here means the type of training. In order to maximize your body fat loss, you need to combine weight training, cardio training and stretching. Weight training can help build muscle, which in return speeds up your metabolism. An additional 1-pound of pure muscle can burn extra 50 calories by doing nothing. The extra calories are there to keep the muscle alive. Cardio training will help by making the body to use the fat in the fat cells, thus burning body fat and preserving muscle!
Do not look down on stretching. With a better flexibility, you can run further and not only that, your muscle function better thus producing better results.
Time
Time here refers to the time you need to invest in your training per day. Regarding weight training, an intense weight training session should be around 45 minutes. We are talking about a rest period of 1 minute between sets. For the cardio sessions, in the beginning you should try to train for 30 minutes. When you are fitter, you need to build up to 45 minutes. In my experience, most people lose loads of body fat when they can run for 45 minutes at the heart rate of 80 per cent of max heart rate.
These principles of F.I.T.T are very important. These principles are not just simply developed. They are created by researches and observations. If you can follow these principles properly, you definitely can lose the body fat that you wanted in no time at all! Think about it, these principles are so easy to follow you just make exercising your priority. You have to really want it!
Leong is a professional personal trainer. He is certified by the American Council on Exercise and has helped many people achieve their fitness goals safely, quickly and effectively. For limited time only, you can download his power pack Fat Loss E-Mag package absolutely free at Fat Loss E-Mag Package.
WNQA Articles:
Unique Weighted X2 Vest To Deliver Babies, Weight Loss and More
The X2 Vest, new to the the consumer market this year, is poised take the fitness industry by storm at this year's Club Industry Show, Health and Fitness Expo in Chicago. The X2 Vest has already made history this year with the creation of the one-of-a-kind Fit and Fertile Program - a highly successful fitness and weight loss program designed to help overweight and obese infertile women get pregnant. The X2 Vest has the ability to burn up to 70 percent more calories when you wear the X2 during normal activity.
How Much Weight To Gain During Pregnancy
A weight gain of 24-30 pounds is normal and recommended and this is what you should aim for. If you are eating nutritious food, your gain is not fat and most will be lost within 2-6 weeks after you give birth.
What is the Most Effective Cellulite Diet Exercise Regime?
The fight against cellulite has stormed the populace since time immemorial. In fact, it has started before it was given a name. Cellulite was given a wide variety of names. They called it orange peel, saddlebags, cottage cheese and prune-y legs. But no matter what names you call it the fact remains ? cellulite is irritating, unpleasant and dreadful. Moreover, to get rid of it, experts advice the efficient cellulite diet exercise.
Getting More From Dating, Romantic Relationships, and Marriage
Romantic relationships happen because of the hopes and dreams a couple has for a happy life together. The relationship will continue to be pleasant and rewarding as long as the hopes and dreams are kept alive by staying concerned with what is good about the relationship.
The Effects Of Fish Oil On Pregnancy
If you are pregnant, you need to be careful about consuming fish oil and be aware of the facts and effects that fish oil can have on your baby. Don't put yourself and your baby at risk by remaining ignorant of facts and important information. You also need to understand that many of the foods and vitamins you take as an adult can have a negative impact on your unborn baby.
Dating Online-Is it Safe?
You might have considered joining the throngs of people obsessed with online dating but have not yet taken the first step in trying it out You want to satisfy your curiosity but are hesitant because of safety reasons
Commit To Cardio Exercise For Permanent Weight Loss
Everyone is looking for the secret to losing weight. Everyone wants it to be easy.
Biking: A Great Way To Enjoy Your Exercise
Biking is a fun sport for people of all ages. It is a great way to incorporate exercise into your life, while having a great time doing it. Family and friends can bike together, at parks, on bike trails, or almost any place that they choose. It is the perfect sport for anyone, no matter if they are 6 or 60. All they have to do is go at their own pace, because any speed is beneficial. As long as it gets the body moving and the blood pumping, it is providing a great health boost.
New Petition Helps Make Parenting a National Priority
The parenting petition is part of The National Effective Parenting Initiative (NEPI) and can be found on the NEPI Web site, www.effectiveparentingusa.org.
Pergolas & Patios - A Gardening Guide
Pergolas, patios and courtyards extend the living space of a home and add spaciousness. In Australia, the pergola is fast becoming the natural addition to any new or existing home. Pergolas not only provide protection from the elements all year round but they also allow us to entertain in comfort and style outdoors.
The Ins And Outs Of Online Dating
Online dating offers you are mirror into the long distance relationship. You can meet anyone online anywhere in the world. This can make having a legitimate and worthwhile relationship very difficult for some individuals. If you are looking at a long distance relationship through online dating you may want to understand a few things first. With an online dating long distance relationship you have to set rules and parameters. You have to tell a person what you are looking for and willing to accept. In other words you can have an open relationship where you both date those who live around you as well as dating online with them. You just have to ensure that you are interested and that you do wish to pursue a relationship in person when the onl...
Exercise: 7 Tips To Getting Started For Maximum Success
There's not much better in life than a handy list to make life easier. In honor of that here are 7 tips to help make starting a new exercise routine easier.
Weight Loss Success: A Nutritionist's 10 Best Tips
You've heard it before, possibly more times than you care to remember. To lose weight simply eat less and exercise more. The problem is there could be nothing further from the truth. The concept is true--eat less and exercise more--but there is nothing simple about weight loss! Don't let anyone try to convince you otherwise.