I have been encouraging people to do incorporate weight training in their exercise and watch their diet to lose weight. You may think that I am nagging, but for weight control, they are highly recommended. In this post, I am going to tell you why.
First, in order to lose body weight, your body must be in a state of negative calories. You can achieve this goal in one of two ways:
- Eat below you current calorie base (amount of calories needed to sustain your current body weight);
- Increase the amount of activity you do that burns up more calories.
In order to get the best results, a combination of both is recommended. By increasing the amount of activity you do, you will not have to reduce all that much calories from your diet.
Normally, you should reduce caloric intake slowly and monitor the progress. Start out by cutting about 200 to 300 calories per day below your base caloric intake. If you do not know what your base caloric intake is per day, try using this simple formula. It is not very accurate but it will give you an indication of what your calorie base should be.
- Take your target body weight (in unit of pounds) and multiply it by 16. Say,if you want to weigh 140 pounds, your base caloric intake should be around 2,240 calories.
- Remember that there is about 3,500 calories in one pound of fat. If you want to lose 2 pounds of fat (about 1 kilogram in weight) every month, it will be 2 x 3500 = 7,000 calories for one month (30 days).
- 7000 calories / 30 days = 233 calories a day
You need to reduce 233 calories every day by not eating caloric 233 calories from your 2,240 calories or burning 233 calories from your exercise.
Remember, this is just a rough estimation.
It is important to note that even if you want to reduce your body fat, you must still keep your lean muscle tissue. Keep your weight loss to about 2 to 4 pounds per month and you should be fine. Remember a small and gradual calorie deficit is the key to successful weight loss. Always start your fat loss program with a small calorie deficit. Go for 200 to 300 calories below your daily calorie base and monitor your progress on a monthly basis.
The reason I advise you not to eat too little too soon, because your body may cannibalize itself. If the body thinks it is not getting the necessary nutrients to maintain energy levels from your diet, it will start taking those nutrients by breaking down lean muscle tissue.
You cannot afford to lose lean muscle tissue. Muscle will always be your number one metabolic fat burning machine. The more you have it, the more fat you will burn. This is why it is so important to have resistance exercises such as weight training into your program. Weight training stimulates the muscles so that it can grow and aid in burning fat.
Have you ever noticed the physiques of people who go on a calorie restrictive diet and do nothing but aerobics? They simply end up with a smaller version of what they were before they started their program. If they started out with a pear shaped physique before your program and do nothing to stimulate their muscles, chances are they will end up with a just a smaller pear shaped body after the program.
On the other hand, if you include weight training into your program and started to build the muscle instead of shrinking it, your body would slowly change shape and take on that healthy and sleek look with toned muscles.
In short, to have lean muscles with low body fat, you must have calorie deficit if you are overweight now and you have to do it slowly by including diet control and weight training.
Category: Other Fitness/Sports Articles
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