Archive for exercise

Weight Loss Through Weight Training

I’m now on day #3 of my weight loss plan, and today I want to talk about exercise. We all agree that exercise is good, because it helps burn calories and it makes you feel better.

However, I have found that it’s not easy to use exercise to lose weight. As discussed in my article on the 3,500 calorie weight loss challenge, a pound of fat is the equivalent of about 3,500 calories, meaning you need to burn 3,500 calories to lose a pound of fat. That may sound easy, but it isn’t. You would need to walk for seven and a half hours to burn 3,500 calories. That’s not easy.

My point: you cannot rely on exercise alone to lose weight. It is far easier to cut 3,500 calories out of your diet than it is to walk for seven plus hours!

The other problem with exercise is that it makes you hungry! Your body burns calories, which makes you hungry, so you want to eat more. If your eating increases by the same amount of calories you just burned, you won’t lose any weight! It’s simple math.

That doesn’t mean exercise is bad. With exercise your heart gets stronger, you sleep better, and you feel better. But you don’t necessarily lose weight.

So, what’s my plan? I plan to do limited exercise. I want the maximum “bang for the buck”, so I’m not going to walk for seven hours. I am going to do resistance training, also known as weight training.

Weight training can be done in a relatively short period of time (30 minutes two or three times per week), and it’s effective because it helps you build muscle. We all know that muscle weighs more than fat, because it’s more dense, but muscle also needs more energy to grow and survive. Energy is another word for calories, and it’s a simple equation: the more muscle mass you have, the more calories you burn, even when you are not exercising!

TurbulenceTrainingResearch Turbulence Training.   I plan to use the strategy developed by Craig Ballantyne in his revolutionary Turbulence Training System, where you can lose fat while gaining muscle with just three short (but intense) workouts each week.

Mr. Ballantyne is a world-renowned Certified Strength and Conditioning Specialist (CSCS), and author articles in magazines such as Men’s Health, Men’s Fitness, Oxygen, Maximum Fitness, and Muscle and Fitness Hers.


The Turbulence Training System is designed to burn fat in the least amount of time. It takes some work, but I believe the results will be worth it. (For more information, click here to read more about Turbulence Training.)

My plan is to do 30 minutes of high intensity weight training two or three times per week to build muscle mass, burn calories, but not work out so much that I just increase my hunger levels. Check back to see how it works.


Weight Loss – Time to Make a Plan to Lose Weight

It’s been a while since I’ve posted any comments about My Weight Loss Plan, so here’s the update: I was doing well for a while, but I’ve slipped back into bad habits. As of today I weigh 198 pounds; I’m a 43 year old male, 5 feet 11 inches tall, so a more appropriate weight for me would be around 178 pounds, which means I need to lose 15 or 20 pounds.

My peak weight was 205 pounds, and I managed to lose about 25 pounds on the Atkins Diet, but I didn’t stick with it, so obviously now some of the weight has returned. I also need to spend more effort on exercise.

So, here’s my plan:

I am going to focus on slow carbs, not no carbs. During the week I’ll skip the cereal and eat eggs instead (tomorrow I’ll post what I mean by that). I’ll eat lots of vegetables and proteins, and avoid anything white (white bread, pasta, etc.). I will avoid all deserts, and drink lots of water.

Also, I’m going to start exercising; I’ll post my thoughts on that in two days time, so check back for more details, and wish me luck.


Basal Metabolic Rate, Turbulence Training, and Weight Loss

As we all know, to lose weight, you must burn more calories than you consume. The number of calories you need can be determined by calculating your Basal Metabolic Rate (BMR), as shown on our Basal Metabolic Rate Calculator.


Research Turbulence Training.

  The editors of are always looking for ways to combine science, like the Basal metabolic rate (BMR), with ways to lose weight, and we believe we have found it with Craig Ballantyne’s revolutionary Turbulence Training System, where you can lose fat while gaining muscle with just three short (but intense) workouts each week.    

Say good-bye to boring cardio: say hello to lean muscle and weight loss!

Here’s the scoop, directly from the source:

Dear Friend:

If you are interested in fat loss as quickly as possible in the comfort of your own home, using simple workout routines that can easily be done first thing in the morning or after your children go to bed, without endless hours of cardio exercise, fancy equipment or expensive supplements, then this will be the most important letter you ever read in your entire life.

Here’s why: My name is Craig Ballantyne. I’m a world-renowned Certified Strength and Conditioning Specialist (CSCS), and author of too many articles to count in magazines such as Men’s Health, Men’s Fitness, Oxygen, Maximum Fitness, and Muscle and Fitness Hers.

I’ve developed a revolutionary new fat loss system called Turbulence Training, which was designed specifically to help busy men and women such as students, executives and parents with young children to get the most results in the least amount of time.

Turbulence Training is Scientifically Proven, it is endorsed by elite trainers and top fitness magazines, and has been used by thousands of men and women for fat burning as well as strength training muscle and improving your health and energy levels at the same time.


Put science to work for you. Imagine losing weight without spending 7 hours a week in the gym!

For more information, click here to read more about Turbulence Training.


Weight Loss Program Tip 6 – Weight Yourself Regularly

Many diet gurus tell you not to weight yourself regularly, because they are afraid it will set back your weight loss program. To a certain degree this thinking is correct, because our weight can fluctuate by a few pounds on any given day. You may be retaining more or less water than usual which will skew your weight.

However, if your goal is to lose weight, the only way you can be sure you are succeeding is to weight yourself, and weigh yourself regularly. Dropping a few pounds proves that your weight loss program is working. If you find yourself gaining weight, you can start making adjustments to your diet or exercise program immediately to stay on track. Don’t be afraid of the scale.

Weigh yourself at the same time each day, and make your daily weigh in an essential part of your weight loss program.


Weight Loss Program Tip 2 – Exercise

It is almost impossible to lose weight through exercise alone, but your weight loss program will have a greater chance of success if you include exercise in your daily routine. Here’s why:

First, you burn more calories exercising than sitting watching TV, so you lose weight faster. Even better, as your body works hard to repair itself after exercise, you burn calories even when you are not exercising.

Second, exercise makes you feel good, it’s invigorating, and a positive mental attitude is an essential element in any weight loss program.

Third, exercise makes you healthier, benefiting your heart, blood circulation, and muscles. Resistance exercises build strong muscles and strong bones, and the more lean muscle mass you have, the more calories you burn (read more about your Basal Metabolic Rate).

Finally, exercise helps you sleep, and sound sleep is an essential element in any weight loss program. Read more in our article about the Importance of Exercise in your Weight Loss Program.


Pretzels – Worse than Ice Cream?

Pretzels taste great, and are even better after a workout when your body craves sodium (salt) to replace the sodium you just sweated out. And one ounce of pretzels has just 110 calories, so it seems like a snack that will promote weight loss.

However, pretzels have one of the highest glycemic indexes of any food, even higher than ice cream and jelly beans. When we think glycemic index we think sugar, and that can raise your blood sugar, which just makes you crave more sugar when you come down from your sugar high.

As good as they taste, go for fresh fruits or vegetables as a snack instead.

Tomorrow: granola bars


Eat Carbs After Exercise

Followers of the Atkins Diet were taught that carbohydrates, or carbs for short, are bad. Carbs are converted by the body into sugar, sugar turns to fat, body fat is bad, therefore carbs are bad. As with most things in life, it’s not that simple.

Yes, some carbs are quickly digested, which gives you a boost of energy. We all know what that’s like: you eat a chocolate bar, and immediately get a sugar rush, and then you crash. However, energy is a good thing if you are exercising, so guess what? The key to carbs is timing.

If you eat carbs during or immediately after exercise, carbohydrates give your body quick energy, which aids in recovery after exercise. And that is the secret to carbs. Consume starchy carbs that are converted into energy, like breads, grains and pasta, during the two to three hours after exercise to aid in recovery. Carbs that are high in sugar, like fruit juices and sports drinks, should only be consumed during or immediately after exercise. Carbs that are high in fiber, like vegetables, beans, and some fruits, can be eaten any time, because the fiber content slows the absorption into your body, which keeps blood sugar stable.

Next week, a word about fats.


Exercise, Metabolism, and Weight Loss

During exercise your body’s energy requirements increase, meaning you burn more calories.

Unfortunately most of us can only exercise for half an hour or one hour per day, but the good news is that our metabolism increases even after exercise.

Our bodies are self-repairing organisms. If we damage them, they repair themselves automatically. If you cut your finger, your body repairs it, automatically. If you get the flu, or break your leg, your body must use lots of energy to repair itself, and that burns a lot of calories.

The purpose of this weight loss blog entry is NOT to suggest that you go out and break your leg, but you can use this damage and repair principle to your advantage: it’s called exercise.

If you go to the gym and lift weights heavier than your body normally lifts, your muscles are damaged in the process. This is healthy damage, and your metabolism increases so that the muscle damage can be repaired.

Since it can take up to seven days for this muscle damage to be repaired, lifting weights increases your metabolism for many hours or days after you exercise.

Of course exercise is only one side of the calorie burning equations, so tomorrow we will discuss the importance of calories and diet.


What determines the rate of our metabolism?

There are four components to our metabolic rate.

First, between 60% and 75% of the calories we burn are calories we burn just to keep us alive. You can calculate your resting metabolic rate, also known as your Basal Metabolic Rate, using our Basal Metabolic Rate Calculator. These are the calories you burn to keep your heart pumping, your lungs breathing, and everything else necessary to sustain life.

Second, our physical activity is responsible for a further 15% to 30% of the calories we burn in a day. Obviously people who exercise burn more calories than people who do not exercise.

Third, we burn calories as we chew and digest food, and this component of our metabolism is called the thermic effect of feeding. After eating, your metabolism speeds up as your digestive juices go to work, and as food is pushed through your digestive system and converted to energy and waste products. This represents 5% to 15% of daily calories burned, depending on how often you eat.

Finally, our genes determine about 5% of the calories we burn each day.

From a weigh loss perspective, it’s easy to see how these metabolic factors determine whether or not we can lose weight. As our activity level increases, we burn more calories, and that boosts our metabolism, so tomorrow we will discuss activity and weight loss.


Why Calorie Counting will Not Help You Lose Weight

We all know that reducing calories can lead to weight loss, so it seems logical that if we count calories and keep them low, we will lose weight, right?

Not necessarily.

Although from an energy point of view a calorie is a calorie, in real life different calories have different nutritional value. A calorie from fruits and vegetables is much better for your body than a calorie from a chocolate bar, because one contains other vitamins, minerals and fiber, and the other doesn’t.

You could decide to go an a 1,500 calorie per day diet, but if all of your calories came from junk food, you may lose weight, but your body would become so unhealthy that you would probably die before you reached your weight loss goals.

In addition, different foods impact on your body’s metabolism in different ways. A lean chicken breast is full of protein, and takes time to digest. A chocolate bar is all sugar, so it causes your metabolism to spike up and then crash, making you more hungry. It’s not the calories that matter, but what you are eating that counts.

Finally, it is almost impossible to accurately count calories. Do you weigh every piece of food before you put it in your mouth? Do you know exactly how many calories are in everything you eat? Mis-counting by even a few calories per day can add up to many pounds of extra weight in a year.

Remember, we don’t eat calories, we eat food, so it’s more important to focus on the food, not the calories.

Calories are important, but how you eat is even more important, so tomorrow we will look at some rules for eating to lose weight.


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