The Best Way to Lose 5 LBS of Body Fat!!

How to exercise for weight management and enhanced body composition Albee city a obesity is a serious problem that reduces life expectancy and affects ones quality of life albee’s individuals have a higher risk of cardiovascular disease hypercholesterolemia hypertension diabetes malign as a steel arthritis and certain types of cancer it is of utmost importance at this point to establish the difference between obesity and merely being overweight being overweight can be defined as excess weight with lated to a desirable body weight 20% or more over ad desirable body weight or as a body mass index BMI in excess of 29.3 for women or 29.84 men these criteria do not take body composition into account and therefore are very limited as indexes of obesity and may result in miss classifications of obesity some individuals with globe EMI is have as much body fat as people with higher BMI eyes Albee city on the other hand can be defined as a body fat percentage of 25% or higher for men and 32% or higher for women regardless of their body weight people falling under these categories are considered clinically obese and therefore are at higher risk for developing any of the above mentioned diseases obesity can be classified as android obesity upper body obesity or apple shaped more frequent in men die annoyed obesity lower body obesity or pear shaped more frequent in women at the other end of the spectrum people with too little body fat the low 3 to 5% for men and below 10 to 13% for women have a relatively higher risk of fluid electrolyte imbalance is a steel process bone fractures muscle wasting cardiac arrhythmias sudden death as well as renal and reproductive disorders facts affecting body composition changes a better healthier body composition can be achieved through decreased body fat increased lean body mass or both fat Lawson is not synonymous with weight loss losing one kilo of fat and gaining one kilo of muscle can result in a significant change in body composition percentages without affecting body weight at all on the other hand 1 kg of body weight loss it does not necessarily mean fat loss in some instances such as with very low carbohydrate diets weight loss could be due to loss of muscle tissue water depletion research has shown that low to moderate intensity exercise for a longer duration can result in the more significant body fat loss than higher intensity shorter duration exercise I recommend an aerobic exercise intensity of 60 to 70% HR are 65 to 75 HR Max and 70 to 85% are a muscular work for optimizing positive body composition changes gaining muscle mass can significantly increase the resting metabolic rate are and are thus leading to greater caloric expenditure even at dressed weight loss can all only be achieved through a negative energy balance or caloric deficit caloric expenditure exceeds caloric intake the most effective way to create a caloric deficit is through a combination of diet restricting or reducing caloric intake and exercise increasing caloric expenditure and vice versa for weight gain exercises more effective than dieting for maximizing fat loss while minimizing lean tissue loss men can lose weight faster than women because men have a relatively higher are and are our im are remains elevated for 30 minutes or longer after vigorous exercise spot reduction exercises do not preferentially mobilize subcutaneous fat stored near the exercising muscles it takes an average of 20 minutes for a given individual to deplete ATP and glycogen stores before primarily using fat for fuel general guidelines for better body composition to optimize body composition that is increase lean body mass and decrees body fat use the following guidelines one use a combination of low to moderate intensity cardiovascular work with muscular hypertrophy and body sculpting exercises to accompany exercise program with a healthy diet that insurers are either a caloric deficit for who want to lose weight or caloric balance for who wants to improve body composition without losing weight three use a variety of. As a shun modalities to avoid plateau and optimize positive body composition changes four make some or all of the following lifestyle changes to increase your total caloric expenditure walk or ride a bike for daily errands instead of driving consciously engage muscles during simple tasks of everyday life engage your Corwin Bending to pick up something keep your grocery bags to slightly away from your body by consciously recruiting your deltoids feel the work in your lower body muscles when you are getting in or out of a chair etc. A limb and eight or at least minimize the use of remote controls get up when you need to change the TV channel switch the a scion or off its sector participate in a sport during your off training days each smaller more frequent meals every 2 1/2 to 3 hours go get what you need instead of asking someone to bring it for you use the stairs instead of the elevator boil seem grill or bake your food instead of frying it use skim to or low fat products instead of full cream ones limit alcohol intake replaced some or all of alcoholic beverages with water or juice associate certain daily tasks with a certain activity stand up and walk around the house every time you are on the phone contract your abdominal Zev reed time the doorbell rings squeeze your SCAP elite together for 10 seconds every time your baby cries etc. make packs involving physical activity with a supporting friend or relative I will walk to your house every day to give you my newspaper and take yours don’t let me eat more than two of your delicious cookies if I ask you to bring me something please tell me to go get it myself etc. Five engage in aerobic activities on most days of the week guidelines for muscle gaining lean body mass in order to ensure that your weight gain is due to increases in lean body mass rather than body fat you should use the following guidelines use periodical body composition assessments to monitor progress every 4 to 8 weeks designer resistance training program if U.N.’s to increase muscle size hypertrophy plan a high calorie well balanced diet in which 60 to 70% of the total caloric intake is derived from carbohydrates 12 to 15% from protein and less than 30% from fat

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