Fat Loss Lie - Part 9
:: You can lose fat permanently without exercise :: Trying to lose fat without exercise is like trying to sit on a chair without four legs.
If one leg is missing, your chair is going to fall over.
An effective fat burning program must have four crucial components, which I like to call "THE BIG FOUR:" 1.
A nutrient dense diet of natural foods with a conservative calorie deficit 2.
Weight training 3.
Aerobic training 4.
Mental training: Goal setting, motivation and a positive self image Except for those genetically gifted, fast-metabolism types (that we all hate), it's extremely difficult for most people to lose fat permanently without exercise("burning" fat).
To lose fat, there must be a calorie deficit.
However, there's more than one way to create a calorie deficit.
One way is to decrease your calorie intake (eat less).
The other is to increase the amount of calories you burn though exercise.
Of the two ways to create a calorie deficit, burning the calories is superior.
Consider two people: Person A, using exercise, generates a total daily energy expenditure of 3600 calories.
He then consumes about 2900 calories per day and loses fat asa result.
Person B (with the same body weight), by not exercising,only generates a total daily energy expenditure of 2500calories a day and consumes about 1800 calories per day to lose weight.
The calorie deficit is the same in both cases - 700 calories below maintenance level.
However, person A is far more likely to be successful with long term fat loss because he is burning the fat with exercise while person B is starving the fat with diet and not exercising.
LISTEN: This is a huge and important revelation! Paradoxical as it seems, the most effective approach to fat loss is to eat more and exercise more.
Some exercise physiologists today are calling this a "high energy flux,"which simply means high energy input, high energy output.
The result is a turbo-charged metabolism, while avoiding the starvation mode that comes from low caloric intake.
Most people are starving themselves to death!!! They slash their calories too much and exercise too little or not at all.
You don't have to starve yourself - you just have to choose the right foods, and exercise MUST be a part of your lifestyle.
Why would you resort to starvation when you could eat more and burn more fat, more efficiently through exercise? Maybe you've believed that eating more food and working out at the same time will "cancel each other out.
Maybe you've shied away from the hard work involved in exercise.
There's also a trend these days towards avoiding too much cardiovascular exercise because of the notion that it will make you lose muscle.
Quite to the contrary, cardio training -combined with weight training - is the only method of fat loss that allows you to eat more, create a calorie deficit and burn fat at the same time without slowing down your metabolism.
Look at the benefit and decide for yourself: 1.
Exercise - aerobic and weight training - raises your metabolic rate.
Dieting decreases your metabolic rate.
2.
Exercise creates a caloric deficit without triggering the starvation response.
Dieting puts you in "starvation mode.
" 3.
Exercise is good for your health.
Dieting is harmful to your health.
4.
Exercise, especially weight training, signals your body to keep your muscle and not burn it for energy.
Dieting without exercise can result in up to 50% of the weight loss to come from lean body mass.
5.
Exercise increases fat-burning enzymes and hormones.
Dieting decreases fat burning hormones and increases fat storing hormones.
6.
Exercise increases your cell's sensitivity to insulin so that carbohydrates are burned for energy and stored as glycogen rather then being stored as fat.
If anyone ever tries to sell you a fat loss program and it doesn't include exercise (it's just a "diet"), hold on to your wallet and run for cover.
Even if you could get lean without exercise, you should be working out for your health anyway, not just for cosmetic reasons.
If you only remember one thing from this entire mini series, and you remember this, you will be set for a healthy life of leanness: "Don't Starve The Fat, BURN THE FAT"
If one leg is missing, your chair is going to fall over.
An effective fat burning program must have four crucial components, which I like to call "THE BIG FOUR:" 1.
A nutrient dense diet of natural foods with a conservative calorie deficit 2.
Weight training 3.
Aerobic training 4.
Mental training: Goal setting, motivation and a positive self image Except for those genetically gifted, fast-metabolism types (that we all hate), it's extremely difficult for most people to lose fat permanently without exercise("burning" fat).
To lose fat, there must be a calorie deficit.
However, there's more than one way to create a calorie deficit.
One way is to decrease your calorie intake (eat less).
The other is to increase the amount of calories you burn though exercise.
Of the two ways to create a calorie deficit, burning the calories is superior.
Consider two people: Person A, using exercise, generates a total daily energy expenditure of 3600 calories.
He then consumes about 2900 calories per day and loses fat asa result.
Person B (with the same body weight), by not exercising,only generates a total daily energy expenditure of 2500calories a day and consumes about 1800 calories per day to lose weight.
The calorie deficit is the same in both cases - 700 calories below maintenance level.
However, person A is far more likely to be successful with long term fat loss because he is burning the fat with exercise while person B is starving the fat with diet and not exercising.
LISTEN: This is a huge and important revelation! Paradoxical as it seems, the most effective approach to fat loss is to eat more and exercise more.
Some exercise physiologists today are calling this a "high energy flux,"which simply means high energy input, high energy output.
The result is a turbo-charged metabolism, while avoiding the starvation mode that comes from low caloric intake.
Most people are starving themselves to death!!! They slash their calories too much and exercise too little or not at all.
You don't have to starve yourself - you just have to choose the right foods, and exercise MUST be a part of your lifestyle.
Why would you resort to starvation when you could eat more and burn more fat, more efficiently through exercise? Maybe you've believed that eating more food and working out at the same time will "cancel each other out.
Maybe you've shied away from the hard work involved in exercise.
There's also a trend these days towards avoiding too much cardiovascular exercise because of the notion that it will make you lose muscle.
Quite to the contrary, cardio training -combined with weight training - is the only method of fat loss that allows you to eat more, create a calorie deficit and burn fat at the same time without slowing down your metabolism.
Look at the benefit and decide for yourself: 1.
Exercise - aerobic and weight training - raises your metabolic rate.
Dieting decreases your metabolic rate.
2.
Exercise creates a caloric deficit without triggering the starvation response.
Dieting puts you in "starvation mode.
" 3.
Exercise is good for your health.
Dieting is harmful to your health.
4.
Exercise, especially weight training, signals your body to keep your muscle and not burn it for energy.
Dieting without exercise can result in up to 50% of the weight loss to come from lean body mass.
5.
Exercise increases fat-burning enzymes and hormones.
Dieting decreases fat burning hormones and increases fat storing hormones.
6.
Exercise increases your cell's sensitivity to insulin so that carbohydrates are burned for energy and stored as glycogen rather then being stored as fat.
If anyone ever tries to sell you a fat loss program and it doesn't include exercise (it's just a "diet"), hold on to your wallet and run for cover.
Even if you could get lean without exercise, you should be working out for your health anyway, not just for cosmetic reasons.
If you only remember one thing from this entire mini series, and you remember this, you will be set for a healthy life of leanness: "Don't Starve The Fat, BURN THE FAT"
Source...