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Tips On Fast Weight Loss For Special Occasions
By Gary Matthews, Thu Dec 8th
If you are like me, you have probably been through all thisbefore, the family wedding is coming up next month and you can'tseem to fit into that suit or dress because you have put on toomuch weight. So you must lose at least ten or more poundsquickly. Losing weight quickly is not advisable as most of the loss willbe muscle tissue and water; you put on the weight slowly(usually over years) so normally you should take it off slowlyand then you will know that the majority of the loss will bebody fat. But you have a problem here and the clock is ticking so you willhave to diet pretty hard to meet your target weight loss. Let'slook at that first, you all know that diets don't work; theysend the body into starvation mode, a survival mechanism fromlong age when humans faced periods of famine.
Going too low in calories causes the body to lower its metabolicrate, which reduces its ability to burn fat. At the same time,hunger signals increase and you quickly start to cravehigh-energy foods loaded with fats and sugar, the same foods youare trying to do without. Research shows repeated dieting actually makes it harder to loseweight and easier to put it on because when you dump the dietand return to normal eating habits the drop in metabolic ratecaused by the diet means that your old habits actually representan excess in calories. Not only do you regain the fat stores just lost, but also youmay even gain an extra bit. Knowing this, you really don't want to put yourselves throughthis rigorous process, but for this special occasion you will.First though, you will have to boost the metabolism that hasbeen lowered by the dieting. To do this you will have to perform a "Strength Training"workout to generate that initial spike in your metabolism. Byincreasing the lean muscle on your body by using StrengthTraining, your metabolism will increase, burning fat along theway. The strength training technique I use requires just twenty tothirty mins per week. Gone are the days of the five-day a weekprogram with 6 to 12 sets per body part that, method has neverworked. One short intense strength-training workout a week will elevateyour metabolism more than you ever thought possible. While the calories expended doing exercise are important, theincrease in metabolism especially after strength trainingcontinues long after the exercise is finished, burning caloriesat the same time. The two main components of this technique are the intensity ofthe exercise and the recovery after the exercise. Infrequent, short, high intensity weight training sessions,followed by the required amount of time to recover and becomestronger is what is needed to increase functional lean muscleand lose body fat. Small
frequent meals should be consumed during the day eachcontaining a little protein to maintain muscle mass and energylevels. A high quality broad-spectrum vitamin and mineralsupplement should also be taken on a daily basis. As before get the calories from high quality food but if youcan't, utilize a blender to make concoctions from skim milk withwhatever additives you want to use, just as long as you keepcount of the calories for your daily total. Now use these blender mixtures and solid food for your dailyfeedings. Spread it out over many small meals a day instead ofthe traditional three meals a day. The way to keep track ofweight loss is to buy a calorie counter and record your dailycalorie intake for a week. Now average out how many calories you consume a day with the useof a seven-day eating plan and calorie counter, once you havethis figure subtract 1000 calories and this will be the targetnumber of calories you will be aiming for. Remembering that one-pound of fat contains 3500cals, losing 1000calories a day will total 7000 for the week, which equals twopounds lost by dietary means alone. Another technique for lowcalorie eating is to watch your fat intake as this has the mostcalories. Incidental activity is also very important if you want to losethis amount of weight in this short period of time, byincreasing incidental activity you can burn at least anotherpound a week The best exercise for the purpose of fat-loss isfast walking either indoors on the treadmill or outdoors. Walk until you are mildly puffing and hold that rate until theallotted time. If your activities leave you panting orbreathless, your going too hard, your energy is coming from yourcarbohydrate reserves and not from your fat stores. Try fastwalking for one hour a day every day of the week. Well there you have it, as an experienced trainer I wouldn'trecommend this type of program to my clients. The weight loss isjust too quick and the program would be very hard to maintainowing to the very low caloric intake. I advise my clients to decrease their calories by just 500 perday (and no more) below their maintenance levels and they willbe losing 1 - 2 pounds of body fat every week, safely, withoutcraving and without too much disruption to their lifestyle. In conclusion remember, think long term here and that's between30 and 50 pounds of fat lost in six months. Any faster and allyou will be losing is water and precious muscle tissue. Gary Matthews is the author of the popular fitness eBooksMaximum Weight Loss and Maximum Weight Gain. Please visithttp://www.maximumfitness.com right now for your 'free' weightloss e-course. About the author:Gary Matthews is the author of the popular fitness eBooksMaximum Weight Loss and Maximum Weight Gain. Please visithttp://www.maximumfitness.com right now for your 'free' weightloss e-course.
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