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Do You Have a sensible strategy for fat loss?

Through television, radio, Internet and newsprint media, we are constantly bombarded recent programs rapid weight loss. Some of these programs promise that you can "lose 30 pounds in 30 days", or "10 pounds of losses in 10 days, did not exercise. Unfortunately, these programs can not tell you that weight loss may occur due to dehydration and loss of valuable muscle mass. In other words, you lose fat, water and muscle tissue. Make sure that you lose fat, not muscle. You do not want to be a loss of muscle tissue! Loss of muscle mass leads to a reduced metabolism. You must be increased metabolism. In addition, the loss of water may lead to de-hydration. You need water! It is necessary for fat metabolism.

So how can you achieve fat loss and minimize the loss of muscle and dehydration? You start a program of training, cardio exercise and healthy food, and the plan limits your weight loss up to 1-2 pounds per week. For very obese or overweight people, losing a week guideline is 1% of their weight. For an individual weighing 300 kg, 3 kg per week losses are reasonable.

Why "1-2 pounds per week" or "1% of your weight in a week" guideline is important? Because if you consistently exceed the recommended weight loss per week guideline, you risk putting your body into starvation mode and your body will "eat up" your muscles for energy use during this period of fasting. Your body will actually "eat" your muscles for energy! If you want to lose weight, be sure that it is losing weight due to fat loss, not water loss and loss of muscle mass. So, what is a program designed only for the loss of fat look like? Well, you need three very important components of a sensible strategy for fat loss:

Resistance Training - First, you resistance train 2-3 times a week, using 8-10 exercises, 1-4 sets per exercise and 8-20 reps per set. Resistance training increases muscle mass and metabolism, which gives you more opportunities to burn fat.

Cardio Training - In addition, moderate cardiovascular activity like walking, cycling, swimming, jogging or for 45-60 minutes 3-4 times a week should be included. As you become more conditioned, High Intensity Interval Training (HIIT) should be added to your cardio mode to accelerate your fat loss. These cardiovascular activities help burn fat and improve your cardiovascular system.

Healthy eating plan - You must also have a healthy diet, the plan provides an appropriate mix of proteins, carbohydrates and fats needed to supply food for the growth of muscles and lose fat. Portion control and elimination of sugar, fats and highly refined carbohydrates are a key part of any plan for healthy eating. Without a good eating plan, your efforts to lose fat would be compromised.

A reasonable strategy for fat loss I have outlined above, will build valuable muscle tissue and increase your metabolism to help you burn more fat. Your body deserves the best strategy. Do it!

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