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More Than a Lifestyle Change
A popular theory is that making a lifestyle change will help you lose
weight and keep it off. This is important, but there is more to it than
that. There are two other parts of the equation to consider. First is
exercise. You have to be committed long enough to make it a habit. You
may not be aware that lifestyle change and exercise have very small roles
in the equation compared to your resting metabolism though. This is how
many calories your body burns a day while at rest and doing everyday things.
Resting Metabolism
The major factor in weight loss is your resting metabolism. A high resting
metabolism will efficiently burn fat even when your body is at rest. If
you train your body to burn more calories, you will keep the burn going
long after your workout.
If you have a low resting metabolism,
however, there is still hope. There are some things you can do to increase
it.
Increase Your Resting Metabolism
Once you are able to exercise for 45-60 minutes or more in a single session,
it's time to for a change. Your body adapts to new exercise routines rather
quickly. You need to keep fooling your body into losing weight by mixing
up your routine and keeping it fresh.
To do this, add minutes to your overall
routine, add pounds or repetitions to your weight training program, or
try a completely different activity, such as a new sport, water aerobics,
swimming or enlist in an aerobics class.
Interval Training
Another method you can use to raise your resting metabolism is called
Interval Training. It is a scientific way to train your body to burn more
calories. You will push yourself beyond your comfort level for short bursts
of time. Gradually, you'll be able to perform at the higher level for
longer periods of time, but a beginner should aim for a one-minute burst
followed by a 5-minute cool down. Continue this pattern for 30 minutes
for maximum results.
Weekly Guide for Interval Training
It's important not to overdo it when pushing yourself beyond your cardio
limits. Your goal should be to complete:
2 days of interval training for 30 minutes
1 day of intense cardio for 30 minutes
2 days of cardio in your comfort level for an hour each session
3 days where you add on weight resistance training
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