The Annoying FAT
To lose weight you need to burn more calories than you take in. To do it efficiently and to make sure it stays off, the following three steps should become part of your every day life:
Start an aerobic program. The activity should be something that you like doing and look forward to doing. The activity doesn't need to be an aerobic class. Instead, it could be walking, biking, inline/ice skating, dancing, etc. Anything that will elevate your Heart Rate (HR) and keep it around your training Zone for at least 12 minutes. Remember, the longer the better.
Modify what you eat. Eat plenty of fruits and vegetables, chicken, rice, potatoes, etc. Read the labels. 1g (gram)FAT=9 calories (to make the math a little easier, round that up to 10 calories). 1g protein or carbohydrates = 4 calories. Don't be fooled by 95% FAT free! Look carefully at how many calories come from FAT. Example, if something has 120 calories, which is pretty low, but it has 9g of FAT and 5g protein and 5g carbohydrates, almost 70% of that product is FAT. Simply switching to the obvious foods will make a big difference, such as, skim instead of whole milk, chicken instead of hamburger, bagels instead of croissants, etc. Also eating small meals more frequently during the day will raise your metabolism and keep you from getting that "I'm starving" feeling.
Resistance Training: To build muscle that will help burn calories throughout the day. One pound of FAT burns 2 calories while one pound of muscle burns 34 calories. Increase your muscle mass and losing FAT will be a lot easier. A simple weight program where you slowly add weight and perform basic exercises every other day, such as, Squats, Bench Press, Pull-downs, and Military Presses are enough for most people.
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