Fat loss for beginner exercisers is often a motivating goal to begin a routine. It is good to differentiate between fat loss and weight loss. It is beneficial to burn fat and add muscle which could result in weight stabilization or gain.
Begin Losing Fat and Adding Muscle
Muscle weighs more than fat, but increases metabolism which then burns more calories. It is important when stripping fat from the body not to strip lean muscle at the same time without adding it back.
How does that happen? Low intensity aerobics use fatty acids for fuel, a little glucose from the liver, and can use lean muscle if the exercise is long enough. The body feeds on muscle after exercise if nutrition is not correctly times. Muscle diminishes anyway as we age. Muscles are important for bone support and any recreational activities we might want to pursue after getting leaner and more aerobically fit.
I have found that to lose fat, a low glycemic index diet and lots of water is more effective than exercise. Lyn-Generet Recitas has an excellent book, The Plan, on a very effective diet that can be incorporated into your life permanently.
Exercise is necessary though because fat loss diets also strip muscle. If you are accelerating the diet benefits with aerobics, you will lose fat quickly. I lost 17 pounds in three weeks. I stopped the severe aspects of the diet, but maintain it to this day.
Walking 30 minutes a day helps burn fat. I walk in the morning before eating. Walking again at night would be beneficial and accelerate the process. Going from 150 minutes a week as a target to 300 minutes a week is a good goal. A long term predictor of maintaining lost weight is exercising an hour to hour and a half a day.
The reason most people gain weight after a year of a program it never becomes a permanent habit. If you move to healthier foods, eliminate bad foods, and exercise daily, it can become a routine you can’t resist.
Begin the Weight Program
Low impact resistance training has a lot of benefits. High reps of 20 to 25 with a low percentage of weight to maximum capacity is the best way to start. The muscles get educated on how to absorb nutrients. The body becomes leaner, stronger, and has more endurance.
If getting stronger becomes a goal, weights can be increased as reps are reduced. The beginner exerciser can do weight routines up to 5 days a week because muscles are not taxed. The moderate exerciser might need rest as weights increase.
If size and maximizing strength become a goal, then weights close to maximum capability are lifted once or twice a week with just six reps. In between days, exercisers can work alternative muscle groups.
Heavier weights tax muscles that need to be repaired. Muscles will utilize fat and glucose from immediately ingested carbohydrates to refuel, repair, and rebuild muscle instead of feeding on muscle for glucose.
In losing fat, losing weight is not always beneficial. Increasing muscle raises the metabolic weight which causes more calorie burning. Better measurements include inches around the viscous fat areas and fat percentage calibration.
Go for long term diet adjustments rather than setting one or two month goals. Reducing sugar and high glycemic foods like white flour are good permanent changes. Minimize soda and fast food establishments. Drink more water and get good sleep.
Now you’re healthy and lean.
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