Monday, July 21, 2014

"You don't always get what you wish for.  You get what you work for."

Is Exercise Important for 
Weight Loss?

The three major types of foods humans eat are carbohydrates, fats and proteins.  All three of them can be used to provide energy but it's mainly the carbs that provide the fastest energy. Fats are necessary for some hormonal balance and act as carriers for the important fat soluble vitamins A, D, E, and K, and all the carotenoids.  There are unhealthy fats that consists of trans-fats and saturated fats.  There are other functions of fats but as related to weight loss fat provides 9 calories /gram and for each gram of protein or carbohydrates, the count comes to 4 calories.  So since calories are a big factor in obesity, keep the fat count down.  A diet of 40% carbs, 30% protein, and 30 % fat is a safe solution.  However, this can vary and it depends on a number of factors.  Is there a lot of sugar in the diet, processed foods, soft drinks, alcohol, etc.?  A more complete explanation of diet was posted on March 10, 2014.  It was called, "The Mediterranean Diet: Part 2" - this blog. The percentages given relate to a "clean" diet, without excess sugars, alcohol, processed food and most fast foods.

The proteins are the building blocks for muscle tissue, enzymes, and antibodies - pretty important stuff!

Exercise should play a very important part in your quest for a toned, firm body, devoid of excess fat. If you eat smaller portions, a balanced diet, and get 8 hours of sound sleep, you're on the right track. Dieting without exercise may reduce your weight but a good part of the weight loss is muscle tissue. Muscle is a metabolically active tissue and the more muscular you are the higher will be your metabolism.  If you are a couch potato, your metabolism is probably low meaning that whatever you eat may very well end up in more fat.  If you are muscular, you'll have a higher metabolic rate and that means you will burn more calories even at rest.

So you should have some cardiovascular exercise which causes  you to breathe harder and increases your heart rate.  This will improve your heart health and also act as an aid in burning off excess calories.

Strength training (resistance training) helps build muscle, bone density, and improve the contour of your body. You may even become an "animal" if you're a man and a "fox" if you are a female!

If you are consistent in your workouts, do them with increasing intensity, you should have no need to go on yo-yo dieting binges.  Start exercising in an "easy mode".  No need to compete with anyone. Learn the proper form for each exercise and plan to workout the major muscle groups; legs, chest, back, arms, shoulders, and abs.  Include core exercises.

Does this count as leg lifts?

Does This Count as Leg Lifts?