30-Minute Weight Loss Exercise Proves Most Effective

If you’re “averagely overweight,” that is, not doctor-diagnosed with extreme obesity, or if you just want to feel better by losing or shedding a few pounds, there’s good news for you – from ACCREDITED, reliable, trusted experts who also care about your well-being.

Truth: Ten minutes of daily exercise is admirable because it’s far better than zero minutes of productive energy expenditure. However, exercise physiology and weight loss science point to 30 minutes per day, at least three times per week, as part of your best body fat improvement scenario.

Why Does 30 Minutes Prove So Beneficial, And What’s The Other Part of An Effective Weight Loss Scenario?

Your body has only three possible energy systems. Two of them are oxygen-INDEPENDENT. Yet, in order to metabolize fat, your body demands that oxygen be present. Long-story-short: brief, especially “quick” exercise bouts look for quick energy sources. These reside in blood and in muscle. It takes more than a few minutes to significantly tap into your fat stores, and especially, to burn enough of it for a long enough time to lose some substantial body weight.

This is almost the exact opposite of muscle tissue, where you can see and feel virtually immediate results. Burning fat requires patience. You simply have to allow yourself TIME to let exercise effects occur.

Reach Your Aerobic Threshold

Generally, exercise begins with a warm-up phase, at least 1-3 minutes. Provided your intensity remains within your target heart rate training zone, (about 120 heart beats per minute – an estimated average for most non health-impaired adults) you’ll spend the next 7-10 minutes reaching your aerobic threshold. Staying near-to, but right below the point where your muscles burn (from a too-highly-intense performance causing lactic acid build-up) will bring you to a virtually perfect “fat-burn.” Yet, THIS very special meeting only occurs at medium-to-low intensities, which takes longer periods of time.

Lipids (a simplified word for “non-water-soluble-fats” within your system) have to move from the outside of a cell, through the cytosol, mix with pyruvate, plus oxygen… then proceed to your “furnace” (mitochondria). This is where you break fat down into your “rewarding and much-wanted” by-products – energy (the work you’ve achieved); H2O (sweat); and carbon dioxide (a lot of continuous “exhaling”).

So, if you quit at the 10-minute mark, you deny yourself approximately an additional 10 calories or more per minute of weight lost, primarily from fat stores. Stopping this process at 10 minutes is much like going all the way to the door of your favorite party but never stepping inside…for the “real” action.

Reasons Why You Should Work Out More Than Ten Minutes

With all of that said, there’s an even more monumentally powerful yet scientific reason why you should work out for more than only ten minutes. In fact, at least 30-minute exercise sessions prove most beneficial for effective weight loss and improved endurance. You’ll get three fundamental benefits from this:

First, you preserve your LEAN body mass (which you need because it burns fat far better than fat can burn itself).

Second, you get to expend MAXIMUM calories (the true key to losing weight – maximizing caloric expenditure, which is a time-consuming venture).

Third, your extended physical activity makes you change the way your body USES food internally or metabolically (for example, getting three-fold increase in calories expended, compared to person remaining sedentary.).

To Summarize, Experts Now Agree

The bottom line is that essentially all experts in diabetic science, obesity control, dietetics & nutrition, exercise science & personal training, and exercise physiology agree that extended, low-to-moderate-intensity physical activity is yet the most significant and flexible factor in energy expenditure for losing weight.

Mix that with practicality, reasonability, and utilize the following tip: Base your safe, effective weight loss goals around the fundamental principle that you need to alter your energy balance in the NEGATIVE direction by expending about 500 calories per day from smartly manipulating both EXERCISE AND DIET. You’ll find that it’s barely even possible to accomplish this feat by altering food alone. With exercise, however, you can obtain your weight loss objectives much more comfortably and conveniently, plus safely, too, for results that are long-lasting and health enhancing.

Avoid the Take-Home-Box Overload

After you’ve had the RNY surgery, there is one thing you immediately begin to notice.. and that’s what I call the “Take-Home Box Overload”. This is what happens inside your refrigerator as a result of you brining home all of those take-home boxes from restaurants because you cannot finish the meal. Even prior to surgery, you couldn’t often finish the meal when some restaurants serve such large portions. So packing up the leftovers after an eat-out meal seems natural to you, so you do it often.

PROBLEM ONE: The Take-Home Boxes can actually establish huge neighborhoods inside your fridge!

PROBLEM TWO: You feel you MUST NOT throw all of that food out because you have been taught from the early days of your crib that you SHALL NOT WASTE FOOD because of all the starving children elsewhere who certainly would appreciate the food you are wasting, right? Frankly, when you heard that guilt-phrase that was supposed to motivate you to gobble up, didn’t you feel even MORE compelled NOT to finish eating and MAIL your uneaten portion to those starving children? I never really understood that philosophy of telling me I better eat because some poor children don’t have enough to eat…. A puzzlement.

PROBLEM THREE: Because of the guilt, you decide that you’ll just “snack” on the food in the take-home boxes. So you snack, snack again, snack some more, and HOORAY… you’ve eaten everything in the box and you didn’t waste the food! OH, but you’ve done yourself a BAD turn!

Bad turn? How?

Let’s consider that the food in that take-home box could contain 1500 to 2000 calories. So what? Well, when you eat those leftovers, you are consuming those ADDITIONAL 1500 to 2000 calories that you DON’T need in your eating routine… especially if you eat them as SNACKS and not meals. It is a DANGEROUS thing to leave those take-home boxes in the fridge when they scream at you to be consumed. Don’t listen to them!

Here’s what you need to do instead:

If you truly plan on eating the leftovers as “another meal portion”, then you should wrap them according and place them in your FREEZER for eating LATER. You know that adage, “out of sight, out of mind?”… well, this is that basic concept. By doing this regularly, you’ll be able to rotate your frozen meal portions for a better variety rather than eating the leftovers time after time. How appealing is it to eat six servings of chili in a row? It’s not… so freeze the portions and eat them later.

The FREEZER is your solution to curb the “snacking” out of those take-home boxes. So use it as your new best friend, you new best meal-planner buddy, and your calorie-saver!

Getting use to the idea of tossing out food is a hard one, but it’s something you have to get used to as well. The dog or cat will always be there to volunteer to eat what you can’t’, and the animals will show you a deeper devotion that ever imaginable! And your household loved ones often appreciate you giving them an open invitation to anything they find in the take-home boxes.

Get a grip on this early so you won’t sabotage yourself with those additional calories that will creep up on you if you fall pray to snacking or through guilt-eating. As an RNY patient, you are only to consume a minimal amount of calories anyway.. so don’t fall into the trap of eating more than you need. This could be a factor as to why you seem to not be losing enough weight or why you are gaining some back after awhile.

Bottom Line: Take-Home Boxes can be Dangerous… Tame them before they do you harm!

Fitness Routine for Six Pak Abs

The goal of six pack abs mainly depends upon losing weight by completing exercises that focus on the muscles in the abdominal area. There are literally dozens of such exercises including many that are meant for other major muscle groups, but that can be modified to include a workout for your abdominal muscles. Here are just a few of the major abdominal emphasis exercises.

CRUNCHES

Crunches are done by lying on the floor either on a mat or not, with your arms crossed in front of your chest. Many people do crunches with the hands behind the head, but this can create lower back problems because of the pull on the head and neck. A slightly different position has the finger tips placed behind the ears, rather than crossed on the chest. It is important not to pull on the neck or on the ears for assistance in rising off the floor. Instead, suck the abdomen back toward the spine and inhale through the nose at the same time. Raise the shoulders toward the knees using only the muscles in the abdomen. The entire back should not be lifted from the floor, as this is likely to create back strain. No additional benefit to the abdomen is gained by raising the entire torso. The key part of the crunch is the initial flexing of the abdominal muscles as the shoulders are lifted off the floor. As the shoulders clear the floor, exhale through your mouth. Complete the exhalation with a gasp to expel the last of the air from the lungs as your shoulders stay clear of the floor. Lower the shoulders back to the point where the shoulder blade touches the ground while inhaling. It is important to maintain the proper breathing control and muscle flexing to get maximum benefit from crunches.

SIT UPS

Once again start in a position on the floor with your feet flat and your knees bent. The fingers should be placed behind the ears, or you can cross your arms on your chest. Slowly raise the entire back off the floor while inhaling deeply and exhale as you reverse the move. This exercise can be made more challenging in several ways. For instance, you can do sit ups from an incline with your head lower than your lower body. You can then add weights on the chest to lift while you are sitting up. Weights can become heavier on an incline bench. The next difficult step can be attained by holding the feet off the ground while doing sit ups or making a bicycle peddling motion while doing sit ups with your legs. These exercises may not be easy, but are very beneficial to the abdominal area.

LEG LIFTS

Leg lifts begin with the legs straight and the hands at your sides while lying on the floor. Lift both legs up at the same time without bending the knees until the legs are at a ninety degree angle or a close as possible. Not everyone is flexible enough to reach the ninety degree angle. Lower the legs as close as possible to the floor without actually touching and repeat several times. Increase the challenge of this exercise by adding weights to the legs while lifting them. Another challenging exercise for improving definition and musculature in the abdomen is to hang from a pull up bar while lifting both legs to a ninety-degree position. As with most other exercises, try to stay conscious of breathing while slowly doing the routines.

JACKKNIFE SIT UPS

This exercise begins by lying flat on the floor with the hands at your sides in order to provide better balance. At the same time you raise your knees, bring your torso up slowly till the face and knees meet. Return slowly to the original position while in full control of the movement. The jackknife name comes from the natural tendency of the legs to bend at the knee with the feet dropping to the hips presenting the shape of a jackknife. The difficulty level of this position can be increased by holding a weight between the feet while performing the sit ups.

V UPS

This exercise begins with you on your back on the floor with the arms extended over your head. Bring both legs and torso up at the same time without bending the knees or the arms. Keep the pace slow and steady and reach for your feet with your extended hands at the top of the arc. If possible, try to touch your feet, but this move can be tricky until your level of flexibility increases. As with other exercises, adding weight between the feet increases the difficulty level.