Are You A Big Loser ?
Hopefully you are. If not what are you doing wrong ? Well like it said in my bio I ran gyms for over 12 years and have also sold home gym equipment at busybody for a few years, so I have seen my share of losers and non losers. Here are a few of the reasons I have observed for not having success :
1. Cardio - We have all been brought up with the concept that more is better. Not so when you are trying to lose body fat. While doing your cardio work out you will need to stay within your heart rate fat burning zone ( 220 - your age x 65% ). I see people that are trying to lose weight working their little hearts out and going as fast as they can for as long as they can. The problem is that they are burning muscle faster than they are burning fat. The reason is that when your body needs fuel that fast it will burn muscle before it will burn fat which is hard to do. When you burn muscle you are also lowering your metabolism which make it even harder for you to lose weight. Which brings up #2 reason.
2. Strength Training - There are 2 mistakes that people make when doing a strength work out to lose weight. When I asked people what their goals were when I was enrolling new member I would hear from mostly men that they wanted to build their Chest, Back, Arms and lose fat in their mid section. Yes these are great goals but you cannot do a weight gain and weight lost program at the same time. Some guys do the weight gain program first and have 6 pack abs that you cannot see under the 20 Lbs of fat they still have. Ladies ask for hip and thigh exercises to lose inches in these areas. Well the truth here is makes no difference what muscles you are working your body will burn fat in the reverse order you out it on. So the last place you put on the inches is the first place you are going to take it off.
3. If you are a 250 Lb person you would need to take in 2500 calories ( Add a 0 to 250 ) a day to maintain your 250 Lbs. If you take in more then 2500 calories you are going to gain weight, take in less and you are going to lose weight. I think that everybody knows this so what people like to do is drop from 2500 calories a day down to 1200. Yes this does work but 999 people out of 1000 can't stick to this diet for very long and certainly not a life time. This is how it is done
Diet -- As I said it is very hard to stick to a diet lower your intake 1000 calories per day but 500 is not that much. Very easy if you stay away from donuts, pie, Etc.
Cardio Training -- You can burn as much as 200 to 300 calories in a 45 minute work out
Strength Training -- You can increase your metabolism by gaining muscle on your body. The rule of thumb is for every pound of muscle you gain you will burn an extra 50 calories per day. This means that if you add 5 pounds of muscle on your body you will be burning 250 more calories a day. Even when you are sitting watching TV you are burning up more calories. Muscle weights more than fat, so as you lose fat and gain muscle your weight may not change but your pants or
dress size will.
Lets put it together. How do you lower your calorie intake from 2500 to 1500 a day
2500 Calories
- 500 Less Calories Taken in
- 250 Burned up in Cardio Work Out
- 250 Extra Calories burned up by increasing metabolism due to gaining 5 Lbs of Muscle
___________
1500 Calories Per Day
Remember this is something that you have to do and need to do for the rest of your life. You need to tell yourself that you are ready to do this . If you go out to sears and purchase a $399 treadmill and a $299 gym you are starting out all wrong and you will never become a loser. Get yourself good solid equipment, something that will last and work well for you. Also you have made a commitment by spenting the money.
Well I hope that I have helped you become a loser. Remember don't take short cuts you have to do all three parts to be successful .
Good Luck
Tony
