Cherry Hill Personal Trainer Finally Answers The Question "What Is The Best Way To Lose Weight?"
http://www.mymeditationcoach.com/articles/3831/1/Cherry-Hill-Personal-Trainer-Finally-Answers-The-Question-quotWhat-Is-The-Best-Way-To-Lose-Weightquot/Page1.html
Kevin Hensel
<a href="http://www.personaltrainerincherryhill.com" title="http://www.personaltrainerincherryhill.com" target="_blank">http://www.personaltrainerincherryhill.com</a> Kevin Hensel is Cherry Hill's Leading Personal Trainer. He has helped over 765 Cherry Hill residents achieve their health and fitness goals. For other great articles visit <a href="http://personaltrainerincherryhill.com/category/weight-loss/" title="http://personaltrainerincherryhill.com/category/weight-loss/" target="_blank">http://personaltrainerincherryhill.com/category/weight-loss/</a> By Kevin Hensel
Published on 08/8/2009
You have 3 ways to lose weight I will not even discuss the surgery option, if you are interested in that option you are reading the wrong article
You have 3 ways to lose weight. I will not even discuss the surgery option, if you are interested in that option you are reading the wrong article.
1. Cutting calories
2. Increasing physical activity
3. Resistance training
But which way is faster at losing weight? I’m going to throw a little science at you, it takes 3500 calories to burn 1 pound of fat. Lets weigh the pros and cons for each weight loss strategy and see which is better.
Cutting Calories: By cutting 350 calories from your daily caloric intake you can lose approximately 3 lbs in one month using our scientific fact. The only way to really know you are cutting your calories correctly is through the religious use of a food journal. Use your food journal a few days without cutting your calories to get a good baseline of your daily caloric intake. Write down everything in your journal including beverages, condiments, and all the little extras that add up. Then cut your calories by 350 but never below 1200 daily calories . Don’t go overboard by cutting your caloric intake in half to see even faster results, your body doesn’t work that way. By drastically reducing your calories your body does the exact opposite and stores fat. Too few calories is way more damaging than too many, always remember that.
Cons: Filling out a food journal and counting calories can be time consuming and annoying. Eating a small meal every 3-4 hours takes time and preparation every day. Changing your dietary habits is the single most difficult habit to change.
Increasing physical activity: Burning 300-400 calories each cardio workout approximately 5-6 times per week will result in a loss of 2 pounds after 30 days. If you are using a cardio machine such as a treadmill or elliptical stepper enter you weight into the machine to get a good idea of how many calories you have burned. Here’s a good gauge a 165lb person will burn 360 calories walking at a brisk pace (4.0 mph). Jogging at 5.0 mph will burn 720 calories per hour.
Cons: Cardio is time consuming and needs to be done almost every day of the week. Your metabolism is only elevated while you are doing cardio. If you have joint pain, cardio can be difficult to do at an intensity high enough or long enough to burn the recommended number of calories.
Resistance Training: 1 lb of muscle burns approximately 50 calories each day. 1 lb of fat burns approximately 5 calories per day. The more muscle you have the more calories you burn even when you are not working out. Strength training can include your body weight, dumbbells, elastic tubing, and/or selectorized machines. In the first 30 days strength training 3-4 times per week, 10-12 upper and lower body exercises, 8-12 reps, and 1-3 sets can produce 1-2 lbs of muscle gain which burns almost one pound of fat. Compound movements should be used to utilize as many muscles as possible instead of isolated muscle groups. Specific strength exercises geared towards your core and postural muscles need to be included. The second and third month you can usually add another 3-5 lbs of muscle that will burn 3-4 lbs of fat a month. Very smart idea to stretch before and after your strength workouts to promote recovery and prevent injury. Sorry ladies this is why it is easier for a man to lose weight versus a woman. Testosterone allows men to have more muscle mass.
Cons: You do not burn as many calories during strength training as doing cardio. Time constraints can make it difficult to get in 3 workouts per week. Figuring which exercises are best can be difficult.
So which weight loss strategy is best? You already know the answer, do all three and you can lose 6-8 lbs a month. Losing more than 1-2 lbs per week usually leads in losing muscle which by now you already know that less muscle burns fewer calories in the long run
If you burn more calories than you put in, you lose weight. It’s that simple. Your age, genetics, nutritional content, and metabolism do play a role. That’s why you need a qualified health and fitness professional to guide you in the right direction and save you countless hours reading, researching, and wasting time with non-effective exercises. Call for your free workout testdrive today to see what a difference we can make in your life 856-751-0033
1. Cutting calories
2. Increasing physical activity
3. Resistance training
But which way is faster at losing weight? I’m going to throw a little science at you, it takes 3500 calories to burn 1 pound of fat. Lets weigh the pros and cons for each weight loss strategy and see which is better.
Cutting Calories: By cutting 350 calories from your daily caloric intake you can lose approximately 3 lbs in one month using our scientific fact. The only way to really know you are cutting your calories correctly is through the religious use of a food journal. Use your food journal a few days without cutting your calories to get a good baseline of your daily caloric intake. Write down everything in your journal including beverages, condiments, and all the little extras that add up. Then cut your calories by 350 but never below 1200 daily calories . Don’t go overboard by cutting your caloric intake in half to see even faster results, your body doesn’t work that way. By drastically reducing your calories your body does the exact opposite and stores fat. Too few calories is way more damaging than too many, always remember that.
Cons: Filling out a food journal and counting calories can be time consuming and annoying. Eating a small meal every 3-4 hours takes time and preparation every day. Changing your dietary habits is the single most difficult habit to change.
Increasing physical activity: Burning 300-400 calories each cardio workout approximately 5-6 times per week will result in a loss of 2 pounds after 30 days. If you are using a cardio machine such as a treadmill or elliptical stepper enter you weight into the machine to get a good idea of how many calories you have burned. Here’s a good gauge a 165lb person will burn 360 calories walking at a brisk pace (4.0 mph). Jogging at 5.0 mph will burn 720 calories per hour.
Cons: Cardio is time consuming and needs to be done almost every day of the week. Your metabolism is only elevated while you are doing cardio. If you have joint pain, cardio can be difficult to do at an intensity high enough or long enough to burn the recommended number of calories.
Resistance Training: 1 lb of muscle burns approximately 50 calories each day. 1 lb of fat burns approximately 5 calories per day. The more muscle you have the more calories you burn even when you are not working out. Strength training can include your body weight, dumbbells, elastic tubing, and/or selectorized machines. In the first 30 days strength training 3-4 times per week, 10-12 upper and lower body exercises, 8-12 reps, and 1-3 sets can produce 1-2 lbs of muscle gain which burns almost one pound of fat. Compound movements should be used to utilize as many muscles as possible instead of isolated muscle groups. Specific strength exercises geared towards your core and postural muscles need to be included. The second and third month you can usually add another 3-5 lbs of muscle that will burn 3-4 lbs of fat a month. Very smart idea to stretch before and after your strength workouts to promote recovery and prevent injury. Sorry ladies this is why it is easier for a man to lose weight versus a woman. Testosterone allows men to have more muscle mass.
Cons: You do not burn as many calories during strength training as doing cardio. Time constraints can make it difficult to get in 3 workouts per week. Figuring which exercises are best can be difficult.
So which weight loss strategy is best? You already know the answer, do all three and you can lose 6-8 lbs a month. Losing more than 1-2 lbs per week usually leads in losing muscle which by now you already know that less muscle burns fewer calories in the long run
If you burn more calories than you put in, you lose weight. It’s that simple. Your age, genetics, nutritional content, and metabolism do play a role. That’s why you need a qualified health and fitness professional to guide you in the right direction and save you countless hours reading, researching, and wasting time with non-effective exercises. Call for your free workout testdrive today to see what a difference we can make in your life 856-751-0033