The Best Diet And Fitness Program For People Who Want To Lose Weight And Build Muscle

Have you had any success with your diet and fitness programs in the past

? Would you like to? Well, the reason you probably have not had any success in the past is because your efforts were misdirected. Let me tell you why you have failed in the past and then give you the best diet and fitness program.

Let us start with the first misdirected effort, diets. Diets do not work because they are a short term solution to a long term situation called nutrition. It is better for you to fundamentally change the way you eat. So that is what we are going to do.

Odds are you eat a lot of manufactured food products. These manmade foods are not what nature intended we eat and actually have ingredients that cause us to get fat even though we may not be over eating. High Fructose Corn Syrup replaced sucrose as the sweetener of choice back in the 1969 or 1970 because it was cheaper. The problem is that it converts to fat faster than sucrose. Now, if you take a look obesity rates in the US you will find that from 1971 to 2000 weight gain increased from about 14% to about 30% of the population. Kind of a strange correlation, you think? To further illustrate how bad this stuff is for you my wife lost 25 pounds in a year just by eliminating soft drinks with HFCS.

The point is that nature was never concerned with shelf life and making a profit If you avoid processed foods and start eating more natural foods like vegetables and fruit, lean beef, chicken and fish you will be better off. But the way you eat is also important as what you eat. Have you ever noticed the difference between a lion and a gazelle? One is a grazer and one is a gorger. If you eat smaller portioned meals 4 to 6 times a day you will begin to lose weight because your body must expend energy more frequently to digest smaller meals more often.

So, for example, if you have a breakfast of smoked salmon and 2 scrambled eggs that is 300 calories. Lunch might be 1 cup of broccoli with 3 tablespoons of light ranch dip and a fruit smoothie made of mangoes, water and whey protein which is 270 calories. A late afternoon snack would be one fourth cup of raw almonds and a cup of carrots at 232 calories. Dinner might be 4 sticks of imitation crab meat and another fruit smoothie at 310 calories. This might not be exactly the diet you want to eat on a day to day basis but you can shake it up and find things you like to eat. This is just an example to show that you can consume 1,112 calories a day and still eat more meals.

The average person burns 2,000 calories in an average day so you are working at an 888 calorie deficit and will burn almost 1/4th of a pound that day.

Your next misdirected effort is probably doing sit ups and other stomach exercises to burn belly fat. Even if you could spot reduce fat on your belly sit ups do not generate nearly enough calories. It takes 3,500 calories to burn a single pound of fat. Even if you spent an hour on the treadmill you would only burn about 500 calories. This leads us to our last misdirected effort. Cardio exercises are not the best way to lose fat it is weight lifting.

This is because weight lifting builds muscle and the more muscle your body has the more fat you will burn. But, the exercises you choose are very important. You want to do what are called compound exercises which work multiple muscle groups at the same time. These are things like the squat, dead lift, clean and press, bench press and others. The benefit that these types of exercises have is twofold. First the more muscle you have the more fat you will burn throughout the day because muscle weighs more than fat. Secondly, theses exercises cause you to exert so much effort that you will burn calories long after the exercise is over.

The best way to do these exercises is through high intensity interval training which is moving from one exercise to another with only a little bit of rest in between. By doing this you will, again, increase your bodys capacity to burn calories long after the workout as well as accomplishing much more exercise in a shorter period of time.

by: John Kidder

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