| Your SECRETS For Effective Weight Loss | | | | repeated short-duration exercisers. They had the |
| You must first have the right information to lose | | | | long-duration group cycle 45 minutes without |
| weight - most people are relying on the wrong | | | | interruption. The short-term interval group cycled |
| information from TV commercials and fat loss | | | | in numerous short bursts of 15 to 90 seconds, |
| product labels. You must understand the basics on | | | | while resting in between. |
| how your body works. Understand which | | | | When the researchers recorded their body |
| exercises will in fact cause the elimination of fat | | | | composition measurements, the interval group |
| cells, strengthen your heart and improve your | | | | showed significantly more fat loss. In fact, the |
| muscle tone...and which ones won't. | | | | interval group lost 9 times more fat than the |
| The difference between failure and success of | | | | endurance group for every calorie burned. The |
| any goal is having the right information to take | | | | short bursts stimulated a greater "After Burn". |
| action on or to make the best decision from. | | | | Research proves Long Duration exercise tells your |
| Unfortunately the information you have been | | | | body to build fat. That's how your body adapts to |
| relying on for your health, fitness, and weight loss | | | | this kind of activity. Then, when you get bored |
| has been wrong. My Motto in life has always been | | | | and decide to quit exercising, you'll put on weight |
| "Truth Produces Trust" and with that in mind my | | | | very rapidly because you will be rehydrating |
| objective is to share the truth with anyone willing | | | | shrunken fat cells. Sound familiar? This is known |
| to listen. | | | | as the yo-yo dieting or roller coaster dieting. |
| SECRET #2 - You Must Do The Right Exercise | | | | Short Duration, High Metabolism Exercise |
| Yes, exercise is required for your body to | | | | On the other hand short-duration exercise |
| eliminate fat cells. There's no way around it. Your | | | | increases your levels of growth hormone and |
| body was "designed" to move, not sit in front of | | | | eliminates fat cells. This is the key to real weight |
| a TV or computer screen for hours at a time. | | | | loss: Increasing your metabolism and eliminating |
| However, exercise is not a dirty word when you | | | | your fat cells...not just shrinking them. |
| know what type of exercise zaps the fat cells | | | | Short duration exercise actually increases levels of |
| off your body! | | | | growth hormone and increase your fat burn. |
| The Wrong Type Of Exercise | | | | Researchers from Loughborough University in |
| Some exercises (those done by most people who | | | | Leicestershire, England tested growth hormone |
| try to lose weight) actually cause your body to | | | | levels in sprinters and endurance athletes. On |
| store fat. When you exercise for long periods at | | | | average, the sprinters had three times as much |
| low to medium intensity, you actually train your | | | | growth hormone as the endurance runners. |
| heart and lungs to get smaller. It's an invitation for | | | | You must understand, the most important |
| sickness, disease and also causes your body to | | | | changes from exercise occur after, not during, |
| store fat. Long-duration aerobic training doesn't | | | | the exercise period. The way you exercise |
| work. It isn't natural and your body knows it. | | | | affects your metabolism for several days. The |
| Long duration exercises like jogging, aerobic | | | | important changes begin after you stop exercising. |
| classes and typical treadmill workouts will actually | | | | This means all you have to do during your |
| cause you to gain and store fat. At best you will | | | | exercise is arouse the adaptive reaction you need |
| lose water weight and/or muscle weight, shrinking | | | | - like reducing your need for fat or building |
| your fat cells instead of eliminating them. This is | | | | reserve capacity in your heart. Your body will |
| one of the main reasons for yo-yo dieting, and | | | | continue making the important changes |
| why most people fail at weight loss. | | | | afterwards - while you rest. |
| The Right Type Of Exercise | | | | Gym Membership Not Required |
| A few years ago, Harvard researchers published | | | | You don't need to go to the gym to get started. |
| the Harvard Health Professionals Study. After | | | | Even if you're out of shape you can start with a |
| studying over 7,000 people they found that the | | | | challenge that's within your reach. |
| key to preventing heart disease is exercise | | | | Let's take walking as an example. This is the |
| intensity - NOT long-duration exercise. This type | | | | easiest way to get started if you're |
| of exercise is know as "High Metabolism Exercise". | | | | de-conditioned or facing a physical challenge. |
| High metabolism style exercise can be done in | | | | Here's how: First, wear comfortable pair of |
| less than 12 minutes per day! The best part is | | | | walking shoes with good support and some |
| after a high metabolism workout, your body will | | | | loose-fitting clothes. You can start your walking |
| burn fat cells for up to 24 hours after you stop | | | | exercise on the sidewalk or on a quiet street. You |
| exercising! This would be the one habit I would | | | | could also go to the gym and exercise on a |
| recommend everyone put into their life. | | | | treadmill. |
| The key to effective high metabolism exercise is | | | | Start walking at a comfortable pace for 30 - 60 |
| to push yourself hard enough during your exercise | | | | seconds to get your joints in motion. Then |
| (within a short period of time) so you need to | | | | increase intensely by walking as fast as you can, |
| stop to catch your breath. It is the key to a | | | | you can even bring hand weights if you wish. |
| healthy heart, good muscle tone, high energy, a | | | | Maintain this pace for 30 seconds - 60 seconds |
| desirable figure, higher lung capacity and increased | | | | you should feel winded.(To the point where you |
| fat loss... plus it takes a fraction of the time to | | | | can't really carry on a conversation, even panting |
| achieve much better results. | | | | for your breath). Now stop and catch your |
| High intensity exercise jump starts your | | | | breath. Take a 30 - 60 seconds to recover and |
| metabolism and re-sets your metabolic rate to a | | | | focus on your breathing; This was your first "set." |
| higher level for the entire day. High intensity | | | | Do this for 3 - 4 sets. Now you have reached |
| exercises cause FAT Loss, not water weight or | | | | "After Burn", enjoy your results. |
| muscle weight, actual fat loss. They only take | | | | It doesn't matter how quickly you walk when first |
| minutes to do and can be done in the privacy and | | | | starting out. Even if your top exertion speed is |
| comfort of your own home. | | | | just above your normal walking speed, you can |
| It's All About When You Burn Fat | | | | give yourself enough of a challenge to expand |
| When you exercise for long periods at a time, like | | | | your lung volume and build reserve capacity in |
| most people do when they go to the gym, you | | | | your heart. |
| push your body into its so called "fat burning | | | | This gradual build up in cardio-pulmonary power will |
| zone." Most fitness gurus tell you to get into your | | | | get you to higher levels and extend your |
| fat burning zone and stay there for as long as | | | | endurance. Little by little, you'll become more and |
| you can take it... but that's a problem. You don't | | | | more conditioned and better able to handle more |
| want to burn fat during exercise. | | | | intense challenges. |
| Burning fat during exercise tells your body it | | | | Swimming is helpful if you have a disability as the |
| needed the fat. This trains your body to make | | | | water's buoyancy will take the strain off your |
| more fat for the next time you exercise. | | | | joints and make it easier to move. Biking is also |
| If you want to burn fat and keep it off, exercise | | | | very effective for de-conditioned beginners and |
| in short bursts of high intensity. | | | | you have the option of doing it outside or in the |
| How does it work? It has to do with what your | | | | gym. |
| body uses for fuel during exercise. For the first | | | | Like walking, take it slow and evaluate your |
| two or three minutes of a workout you burn | | | | exertion level. Don't strain yourself. Take small, |
| ATP, your body's cellular energy source. Then you | | | | deliberate steps and stay with your program. |
| start burning carbs from muscle tissue. | | | | Within the first week, you'll start to see progress. |
| Exercising for short periods will use these carbs | | | | With doctor directed metabolism boosting |
| during exercise. Then you start to burn fat after | | | | exercises in a matter of weeks, you can: |
| your workout - while you replenish the carbs. This | | | | - Lose pounds of belly fat. |
| is known as your "After Burn." You can see an | | | | - Build functional new muscle. |
| increased metabolic fat burn for up to 24 hours | | | | - Reverse heart disease. |
| after high intensity, short burst exercise. | | | | - Build energy reserves. |
| Proof | | | | - Strengthen your immune system. |
| Researchers at Laval University in Quebec divided | | | | - Reverse many of the changes of aging. |
| participants into two groups: long-duration and | | | | - Begin to turn heads for the right reason. |