"Hey fatty! What's the matter? Can't lose the weight?"
"oh no! You didn't just call me a fat-ass..." sigh! "it's just that I've been coming to this gym for over a year now, working my butt off, tried all the FAD diets, but I'm still not seeing any significant weight loss. I hear about this 20-pounds-in-30-days diet and exercise program so I'm giving it a try..."
"First of all, let me apologize for calling you a fat-ass". I have quite a bit of knowledge on the subject of weight loss and I'm confident I will be able to help you find more meaningful results".
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Weight Loss is not as easy as many FAD diets and "miracle pills" make it out to be, one has to be disciplined. Like I always say, there's one simple principle behind weight loss; you need to burn more calories than you intake. Burning the Calories, now that's the tricky part. This is where your body's metabolism comes in. Ones Metabolism is the rate at which their body burns calories and we all have different body types so it's only natural that we also have different metabolic rates. The following describes the 3 basic body types:
Ectomorphs: This body type is characterized by long legs and arms, short upper body, and smaller skeletal frame. These individuals tend to have fast metabolic rates and gains very little weight. Have very little body fat.
Mesomorphs: These can be called the genetically gifted! These have very esthetic physique characterized by broad chest, solid muscular structure can gain muscle easily and usually don't have much of a problem with body fat.
Endomorphs: wide hips, round face, short neck, can gain and store body fat easily.
Most people have a combination of 2 body types. For example, I have a ectomorphic-mesomorphic body composition but I trained my body well and enjoying the results.
Medical experts agree the ideal target for a healthy weight loss program should be should no more than 2lbs per week. This means in 30 days, your target should be at most 8lbs. A balanced diet is very crucial in any weight loss program and if you are looking to see real results, starvation is definitely not an option! Studies have shown that depriving the body of food only forces it to turn on its defense mechanisms, lowering the metabolic rate; less calories are consumed to compensate for the lack of caloric intake. 4 - 6 meals per day is ideal since the process of digestion burns calories so your metabolism remains higher than normal throughout the day. Aerobic exercises are also very important; high intensity aerobics 3 - 5 times a week is preferred. Studies have also shown that more calories are burnt in a high intensity aerobic exercise of 30 minutes than one of lower intensity and longer duration. Weight training is key in losing weight because it helps build muscles. For every pound of muscle you gain, your body will burn and extra 50 calories per day. As I mention before weight loss is not as easy as some would have you believe; as the body loses weight, it also tries to achieve equilibrium between metabolism and and body mass. Therefore, as you lose the weight your metabolism decreases and weight loss becomes harder. If weight loss is proving to be a pain in the a..., you can seek more drastic measures such as weight loss pills and fat burners. As a Personal Fitness Trainer, I have my suspicions about these products as some are know to cause serious side effects. I strongly advise that you consult with your doctor before taking any of these products. Also, if use is prolonged your body can develop a tolerance for the chemicals they contain, lowering the weight loss effect.
Remember, there's no miracle diet or pill that will help you lose large amounts of weight in a healthy way, get to know your body and work with it! Determination and discipline are key!
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