WANT TO BURN FAT AT REST?

Try Resistance  Training

 Many of the people who I see come to the gym make some very common mistakes but
before we get into that I want to say I am glad to see you at the gym. Movement is better than no movement and although you may not have the information you need to maximize your effort you are making an effort. Take a bow and a pat on the back from the fitness and health living world. You are motivated and ready to enhance your success.

CARDIO

In order to do that there are somethings you need to understand. Cardio workouts are great for the heart and the muscles of the lower body. They increase speed, stamina, endurance, balance and burn fat. However to maximize the benefits of this activity I encourage you to find out what is your Target Heart Rate for your age and work to remain in that zone. It is here where you will burn the most fat. If you have not paid much attention to this factor you may want to since it will improve the outcomes of your efforts. In other words more bang for your buck.

Cardio is limited to burning fat while you are actually doing the cardio. So once you stop you are no longer burning fat. One of the risk of doing too much cardio for male and female is decreasing lean muscle. The second component to successfully weight loss (defined as the loss of fat not muscle), is to add LEAN MUSCLE. The primary factor in the addition of lean muscle is RESISTANCE TRAINING. No matter what anyone tells you this is probably the only way to consistently increase the percentage of lean muscle for your body.

Why is lean muscle important?

Lean muscle burns fat at rest that is why. Forget all the pills, foods, gimmicks and conjured products being pitched to you. Lean muscle is the only thing that will burn body fat while at rest. 1 Lb of lean muscle will burn approximately 50 calories while you are asleep  watching television or meditating. Would you want to burn fat while at rest. Ladies I know you do not want to get bulky and I do not blame you. However it is not something you have to concern yourself with since muscle takes up less space than fat, the muscle you build will take up less space. It will also provide you with a lean clean frame for those beautiful clothes you wish to wear and you may not need the heels to show off your calfs.


So do the math. If 1lb. of lean muscle will burn 50 calories while at rest, how many will 10 lbs. burn? Right the answer is simple 500 calories per day while at rest. Think about it! After one week you will have burned 3500 calories. And that number is important because 3500 calories is equivalent to 1 lbs. of body fat per week without doing anything. Since you will not be resting all day it is likely you will burn more than that while simultaneously increasing the amount of lean muscle to burn even more.

Resistance training is not limited to working with weights or machines. Anything that is going to resist your effort to move it may be considered resistance training. Using household items such as water bottles soup cans, or invest in resistance bands and small hand weights. But the importance of increasing the percentage of lean muscle is important if you are going to succeed at attaining and maintaining your weight loss goals. Lean muscle will help you to maintain the figure you desire to have.

The Density of the Water Provides the Resistance 

Common Errors of Resistance Training for Weight Loss

• Targeting particularly areas of the body.
• Circuit training
• Full body workouts on a 3 day a week routine
• Repeating the same routines
• Lack of form
• Too little weight (females)
• Too much weight (males)
• Too much rest/Lack of intensity

I will address each of these as we go forward on this journey to better health and fitness. Each of you have the ability and I hope you find this information valuable. I encourage you to join my blog and share information. I will address the bullets above with suggestions for correcting these errors as well various resistance exercises that will provide variances that will accelerate your progress in the the areas below:

1. Sets
2. Repetitions
3. Weight
4. Tempo
5. Range of Motion
6. Exercises

Read and learn than implement. To do that you will need to Get Up Get Moving because......

CHIT CHAT WON'T BURN FAT

WHAT'S IN THE GRAPES?

Grapes are rich in polyphenols which protect our hearts, improve circulation and help lower cholesterol. 

All grape varieties contain beneficial compounds primarily polyphenols primarily found in the skin. The darker pigments, black, purple and red contain high levels of the flavonoid quercetin and anthocyanins, and both help lower the risk of cancer, heart, and cardiovascular disease. The lighter color grapes have benefits as well since they contain high levels of the anti oxidant catechin. Another antioxidant resveratrol is found in all grapes  and it is linked to the prevention of cancer and heart disease, degenerative nerve disease and viral infections. Their are currently studies being done to determine it's impact on Alzheimer's disease.

• Rich source of polyphenols for cancer prevention and cardiovascular disease.
• Quercetin can lower bad cholesterol and is an anticlotting agent.
• Antiviral and antifungal properties
• A great source of vitamin C.

Warning:  Wash your grapes before use as they may have been sprayed with pesticides. Store in a cool room or refrigerator to prevent the loss of vitamin C. If cutting the grapes do so at the last minute to prevent browning on the cut side.

White Grape and Lemon Foam (serves 2)

Preparation:

• 1 cup of white grapes seeded or seedless plus extra to serve
• 3/4 cup of sparkling mineral water
• 2 large scoops of frozen plain yogurt.
• 1 1/2 tbsp of concentrated frozen lemonade
• 1 food processor

Directions:

1. Put the grapes, mineral water, frozen yogurt, and lemonade in a food processor and process until smooth.
2. Pour the foam into glasses and top off with a few grapes and serve

A great replacement for the sugary soft drinks that we are consuming at Life Threatening levels leading to heart disease, cardiovascular disease, diabetes, obesity and related chronic illnesses. This tasty concoction helps to prevent those same diseases and is easy and quick to make. Your children, family and friends will love it and receive a great many benefits from consuming this homemade product rather than the overly processed beverages that are offered commercially.

So I encourage you to walk to the supermarket or fresh grocer, purchase the ingredients if you do not already have them at home. Grab the food processor and follow the process listed above. In ten minutes you will be on the path to improving your health. It is inexpensive, easy to prepare and a delight to consume. When you finish, I encourage all to Get Up Get Moving cause........

CHIT CHAT WON'T BURN FAT

credited to 100 Best Health Foods.