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Fitness Tips For 11/07/2001
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How to Lose Weight Quickly, Effectively and Safely
by Josh Etter
Just as I get a lot of e-mails and phone calls on how to
go about losing weight naturally, effectively and safely.
When attempting to lose weight you must take into account
three factors, and they are as follows.
Food Consumption
Quite simply, if you do not eat correctly, you can take all
weight loss supplements you want, but you will not
maximize your weight loss efforts. For starters, cut out
500 calories of your daily diet. Over the course of a
week, that equals exactly a 1lb weight loss.
Low carbohydrate diets are extremely popular right now,
and for good reason - they work. The downside is they
are very difficult to follow, and only the most strict of
dieters can manage to follow it successfully. What I
suggest is a more practical approach, yet still very
effective. Attempt to eat the large majority of your
carbohydrates in the morning and early afternoon. This
will give your body the energy it needs to sustain you
through the rest of the day. The reason you want
minimize your carbohydrate consumption in the
evening is you will build up all that energy, and you will
not put it to use. You will go to to sleep with all this
stored up energy (carbohydrates) and it will not be put
to use. What this means is that those carbohydrates
(essentially sugar) will be converted to fat - not what
you desire, obviously.
When choosing your carbohydrates, be sure they are
complex carbohydrates - not simple. Examples of
complex carbohydrates are fruits, brown rice &
vegetables. Things like soda, candy, & cookies are
simple carbohydrates. The difference is complex will
fuel you for a longer, more sustainable length time.
Simple will give you a sudden burst of energy that lasts
only for a very short time, then you'll feel tired and out of
energy.
Keep your protein intake high, and your fat intake
moderate. A great protein powder to take before bed is
low carb Whey Protein. This is ideal for those wanting to
lose weight. Absolutely perfect for the late evening.
Exercise
I think it goes without saying, but I will say it anyways
- you must exercise! I suggest walking or running, and/or
weight training. Try and fit in some sort of exercise 4
times a week when on a weight loss program.
One suggestion I might make is interval training. Running
steadily is often to difficult for a lot of folks, yet continous
walking does not provide a challenge great enough to feel
like you've really put in a good workout. This is when I
instruct people to incoroporate interval training, which is
simply walking and running in the same exercise session.
The way I suggest starting is using a walking to running
ratio of 3:1. Walk for 60 seconds, then run for 20 seconds.
Doing 15 of these cycles will give you 20 minutes of fairly
intense exercise which will allow you to work up a good
sweat.
Supplements
Supplementation, if used correctly and responsibly, can
help you greatly in your weight loss efforts. Besides the
low carb Whey Protein I mentioned above, I would
recommend a thermogenic weight loss product.
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