Sunday, May 08, 2005

Combining Exercise and Nutrition For Maximum Fat Loss

By Rich Lauro MAT, MES, PRS

While aerobic exercise does increase metabolism it's only a small piece of the weight loss puzzle. Although it's often looked at as the solution, I will let you in on a secret it's not the solution, its only part of it. There are two other key components you must include if you want to lose fat and keep it off.

They are resistance training and eating the right foods every 3 to 3 1/2 hours throughout the day. When all three of these components are part of your exercise plan you can't fail.

Simply by doing these three things you will be teaching your metabolism to burn fat all day long. I often get asked by clients, how can I tighten the fat on my arms, hips and thighs. My answer is always the same, you can't!

Don't get me wrong, you can and will reshape your body. You just can't tighten up fat. Fat doesn't tighten period. By following these three guidelines you will train your metabolism to become a fat burning machine.

Muscle is more metabolically active then fat. So doesn't it make sense to build more muscle to help speed-up your metabolism for fat burning? Rather than trying to lose fat by going on a diet and just doing aerobic exercises.

When you do this you risk losing even more muscle because you're restricting calories and performing aerobic exercise without consuming enough quality food. Following this type of plan you are destine to fail.

This is why resistance training is so vital to any weight loss program. When fat is burned, it has to be released into the bloodstream so it can be shuttled into a muscle cell where it is burned as fuel. Muscle, therefore, is the fat burning machine.

Most people go on diets only to find after a few weeks they have gained all the weight back, and then some. Diets fail because you cut back on calories. The proper way to lose fat is to do the opposite of dieting which is to feed your body good nutritious food every 3 to 3 ½ hours to keep your blood sugar leveled.

You should avoid simple sugars when fast loss is your goal. Why you ask? Because when you put simple sugars into your body it elevates blood sugar levels. When this happens the pancreas increases its production of insulin to remove excess sugar from the bloodstream and store it in the muscle and liver as glycogen.

There is another hormone the pancreas produces called glucagon. Glucagons job is to release fat, but what happens when the pancreas puts out more insulin to deal with the excess sugar it cuts back on the production of glucagon. The result fat release is crippled.

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