Are you constantly exercising and not seeing any weight loss? This happens more often than not. The bottom line is that you need to burn more calories than you eat. This is called a negative caloric intake. This is the only way to lose weight. Diet is the most important aspect of losing weight. Cardiovascular training is a close second and then weight training.
Cardiovascular training increases your heart rate and metabolism, which allows the body to burn more calories for an extended amount of time. Weight training will increase your muscle strength and endurance, but will not enhance the weight loss process all that much. In order to lose a pound of fat, you need to burn 3500 calories. So, if you eat 1500 calories a day, which totals 10,500 calories a week, you need to burn 14,000 calories to lose a pound.
I know this sounds like a lot, but you burn calories throughout the entire day. This is why you need to stay active as much as possible during the day. Try to avoid sitting for long periods of time. Even a short five minute walk will do wonders during the work day or other lazy days. I also recommend doing cardio after weight training for two reasons. One, doing cardio first will fatigue your muscles and limit weight training. Two, by doing weight training first, you lower your blood sugar which allows you to burn fat immediately after you start your cardio training session.
5 Tips for Weight Loss
1. Burn more calories than you eat
2. Exercise three to five times a week for at least sixty minutes
3. Hit cardio after weights
4. Stay active all day
5. Watch portion sizes and fat consumption
February 12th, 2009