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:
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, M.S., publishes a FREE email newsletter, "Fitness, Health, & Weight Loss". To start your free subscription, send any email message, mailto:Fitnessemail@example.com or visit http://www.Landry.com. For more information on weight training, email Top18@Landry.com
Sign up for our free weekly eNewsletter Surviving Tough Times.
Looking for an answer to a frugal living question? Click here to ask a
Dollar Stretcher Stretchpert!
Copyright 1996 - 2013 "The Dollar Stretcher, Inc." All rights reserved unless specifically noted.
Contact the Dollar Stretcher at:
PO Box 14160
Bradenton FL 34280
"The Dollar Stretcher, Inc." does not assume responsibility for advice given. All advice should be weighed against your own abilities and circumstances and applied accordingly. It is up to the reader to determine if advice is safe and suitable for their own situation.