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3 Secrets to Shape Up And Strip Down For The Summer

26 Feb
weight training

weight training (Photo credit: midwestnerd)

Ready or not here it comes! Bathing suit season will be here before you know it. Whether your goal is to take off 5 pounds or 50 pounds before shedding the winter coat for a bathing suit, I have 3 secrets to share that will help get you there.

#1 Rule of Thumb: Nutrition and Exercise Together Forever

The impact of exercise on weight loss has been thought to lie in the area of weight maintenance because in order to lose weight it is difficult to burn 3500 calories, or 1 pound, in a week.

Some research has shown that exercising in the morning before eating burns 3 xs as many calories because your glycogen stores are lower after an overnight fast. But truthfully, you can have this advantage at any time of the day when you follow a low carb ketogenic diet. When doing a ketogenic diet, you burn fat and not glucose, all day long. So if this is true for you, you can burn those extra calories at any time of the day.

Interestingly enough, the results from a study by Jabekk PT et al. entitled “Resistance training in overweight women on a ketogenic diet conserved lean body mass while reducing body fat”, shows the combination of resistance training, not cardiovascular exercise, with a high fat, low carbohydrate ketogenic or lower calorie diet helps to fuel fat loss and preserve lean body mass, http://www.nutritionandmetabolism.com/content/7/1/17.

This new insight translates into more powerful tools for you to help reach your weight loss goals for the summer. Attack weight loss with a double edge sword; use a healthy diet and strength training to work together to melt body fat.

The rationale behind this seems to be that different metabolic catalysts, such as hormonal regulation of fat breakdown, are at work and seem to aid weight/fat loss more than factoring exercise into the “calorie equation”.

The researchers believe, “that carbohydrate restriction in combination with resistance exercise in particular, offers an advantage over both low-fat diets with exercise and low carbohydrate diets without exercise, in improving body composition”.

There is only 116 days until summer so you may want to maximize your weight loss with resistance training and a ketogenic diet!  Wanna follow a ketogenic diet and have no idea what it is? I have the site for you, http://www.ketogenic-diet-resource.com/ or check out my book, “The Stubborn fat Fix”,  http://www.amazon.com/The-Stubborn-Fat-Fix-Metabolic/dp/159486828X.

You do not have to belong to a gym to engage in resistance exercise. Check out these 10 training exercises to get started quickly, http://health.usnews.com/health-news/diet-fitness/articles/2009/04/10/10-forms-of-resistance-training-that-strengthen-your-muscles?page=3, and even in the comfort of your own home.

What is important to keep in mind is the fact that for those who do exercise, weight loss may be observed as inches lost (you are smaller) before weight loss shows on the scale. This may be because you are not losing lean body mass. Focus on how cloths fit, use the scale as a secondary measure of weight loss.

Also, if you lose weight in your face first, do not expect your cloths to fit differently initially. Look in the mirror to see your success. Stick with it and changes in your cloths size will follow soon.

Two more secrets on the next couple of weeks, join me next!

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2 Comments

Posted by on February 26, 2013 in diet, exercise

 

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2 responses to “3 Secrets to Shape Up And Strip Down For The Summer

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