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Healthy Regards 各 位 健 康
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"Faster Fat Loss That's Healthy"
copyright 2002 by Greg Landry, M.S.
I received a telephone call from a lady
last week. Her first word was "heeeelp"!
She was on a weight loss program and
only losing about one half pound per week.
She wanted to speed things up but didn't
want to do anything that was unhealthy.
Here's what I told her:
If you're interested in losing fat, you're
objective is to create a daily caloric
deficit. For example, If you're consuming
1700 calories per day, and expending 2000
calories per day, your caloric deficit is
300 calories.
So, if you'd like to increase your daily
caloric deficit, you have two options; to
decrease your caloric intake by eating
fewer calories, or increase your caloric
expenditure via more activity / exercise.
However, you cannot decrease your daily
caloric intake much lower than 1200 to
1500 or so without potentially creating
health and metabolism problems. So, the
remaining factor in the deficit equation
is caloric expenditure through increased
activity / exercise.
The good news is that you can substantially
increase your caloric expenditure. For
example, if you're exercising for 30 minutes
three days per week, over a period of
several weeks you can increase your exercise
to 60 to 90 minutes per day, six to seven
days per week. An example of this would be
60 minutes of aerobic exercise, six to
seven days per week and 30 minutes of weight
training three days per week.
So, in this example, you would increase your
monthly exercise minutes from about 360 to
1800. Plus, in addition to the calories that
you're expending during exercise, you would
also substantially increase the number of
calories you're burning 24 hours-a-day, yes,
you'll even burn more calories while you're
sleeping. You can't beat that, can you?
So, if you want to speed-up your fat loss,
here's your game plan:
In the interest of injury prevention and
not getting bored with your exercise, try
to alternate the type of exercise you do.
For example, walking in the morning and
aerobic dance in the evening.
Put this plan into action and you'll like
the results - you'll look better, feel
better, have less body fat and more muscle
tone! Get movin'!
Author and exercise physiologist, Greg Landry,
offers FREE weight loss success stories and his
"Fast, Healthy Weight Loss" newsletter at his site: | 怎 麼 喝 水 才 健 康 ; 睡 覺 選 對 邊 、 腸 胃 毛 病 少 Top 10 Keys To A Successful New Years
Resolution For Weight Loss & Fitness! "What To Do When Weight Loss Is Stubborn!" Top 10 Tips For Fast, Healthy Weight Loss! Setting and Reaching Your Exercise Goals Warning - Don't Weight Train Until
After You've Lost Weight!
Elizabeth Chose A Drastic Change Don't Make These Two Mistakes..-- Stretching for Flexibility and Prevention of Injury
Raising Your "Anaerobic Threshold"
Weight Training and an Alternative
Ease Into Exercise With Walking - And You Might Get Hooked!
Real-Life Exercise Motivation!
Ready to Supercharge Your Metabolism?
Stretching for Flexibility and Prevention of Injury
The "Exercise Difference" in Weight Loss ( Health21)
Best Exercises if You're Not Weight Traing Health14 : Get Paid For Exercising!
Health13 : Motivation From Other's Exercise
Health12
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