Thursday, October 18, 2012

On exercise and losing weight.

A lot of people ask me how they can lose weight. Mostly they ask me what kind of exercise they can do to get rid of fat. They ask if sup ups or crunches are better for losing stomach fat. Well, sit ups are a no go these days in general because they are not very effective and they can be bad for your back and neck. Most important, they don't burn stomach fat. But neither do crunches, or planks, or cardio even! Okay, it does at some point but only if your body feels like it. You can not force your body to burn fat where you want it. You can only make it burn fat in general. Your body will decide which fat it can spare. So targeting area's where you want the fat to be gone is nothing but frustrating unless you get lucky and most of us don't. A friend of mine is burning her boobs and she's not happy about it but mine have been staying the same and I want to get rid of them. Life is unfair when it comes to stuff like that. So all you can do is be patient and wait for your body to be ready to start at the fat you want to burn. This means you need to burn the other fat your body wants to get rid of first. The order in which you burn fat doesn't change. I go from bottom to top: legs and ass first, now my stomach and eventually my boobs I hope. A lot of people do it the other way around too. Some have a different order all together. The only way to find out what your fat burning order is, is by burning it.

So what is a good way to start burning fat? Crunches, and planks, and cardio. But didn't I say that doesn't work? I said at some point. It takes time. Fat doesn't burn anything. It just sits there. Muscle does burn energy, even when you are asleep. Especially when you are asleep to be more precise because that is when it restores itself and that takes up energy. And of course when you are moving. When you have very little muscle you will only be able to use little muscle doing your daily things. When you have more muscle you will automatically use more muscle in every day use, like walking up the stairs. You use your entire legs and butt for that. Not just part of them. So more muscle is more energy use. And that is a very effective way to get rid o the extra calories.

What about cardio? There is a button on every crosstrainer/stationary bike/stair master/etc that says: fatburning, or something of the sorts. If you press that button and follow the program, you should be burning fat, right? Cause it said so. Sure. You will burn more calories from fat then from sugar during exercise. True. Now lets take a look at how this works. A Big Mac contains 570 Calories. If you weigh 170lbs, or 77Kg, you have to do 75 minutes of cardio to burn that. And that doesn't get rid of the fries. You would have to do twice that much exercise if you get a large fries with that which is also 570 Calories. So, you do your 2 and a half hours of cardio to burn your meal and then what? You feel hungry and you go and eat again. In the mean time your easy tread will only have boosted your internal energy burning system, your metabolism, a tiny bit. You get a bit of an afterburn, where you are burning more calories after working out then before, but not much. This disappears pretty quickly. So a few hours later the effect will be gone and the pizza you are having for dinner does straight to your stomach fat again. Not what you want.

So then what? Lately there have been studies on this quite a bit. One of the studies you should really take a look at if you have the time is The truth about exercise. It's a BBC documentary. They show that you can achieve a much greater boost for your metabolism by doing high intensity interval training, also known as HIIT these days. 30 seconds of explosive training followed by recovery and then repeated a few times. In total you might be spending 5 minutes or so on your training bike and that's about it. That's all you need to boost your internal burner to keep that flame high. You will start feeling fitter, more energetic and healthier in general.

Does that mean you can just go ahead and eat what ever you want? Hell no. Food is the most important factor in weight control. Period. That's just fact. So you need to take a look at that as well. One of the first things you should get rid of is sugared beverages. I'll explain why soon.

Want to stay up to date quicker and get some extra tips? Check out my facebook page: I also have some links on there explaining a few things about the sugared drinks so if you're curious, go check it out.

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