Calorie Intake To Lose Weight Keep Your Metabolism Burning Hot

Hey Everyone

Rafael here with a special post on: Calorie Intake To Lose Weight Keep Your Metabolism Burning Hot

Make sure you leave your thoughts in the comment box

When it comes time to seriously commit to losing weight the vast majority of the population will immediately think in terms of cutting calories.  We all know that in order to lose weight we will need to burn more calories than we take in.  I guess many people start with calorie intake to lose weight because with all the diet plans and supplements available it just make this method, as opposed to exercise, seem easier.

The truth is though that calorie cutting alone probably won't be enough to lose all the weight you want to lose.  And here's why.  One pound of fat is equal to 3500 calories.  That means in order to lose just one pound of fat we will need to decrease our caloric intake by 3500 calories.  Most people should be taking in between 1,500 and 2,500 calories daily.  That means you would need to go without food for days just to lose one pound of fat!  Impossible, and unhealthy.

If you keep in mind that your body works kind of like a furnace,  you will understand why you need to continuously supply it with fuel.  Even if you could cut way back on the calories you take in daily, it still wouldn't work. Your body was designed to keep itself alive, at all costs.  It's hardwired to protect itself from starvation.  If you cut way back on the calories you take in, your body will think it's starving and will shut down as much as it can to preserve resources.  That means your metabolism will slow way, way down and you won't lose any weight.

The one thing you want to do when trying to lose weight is to keep your metabolism burning nice and hot so you can burn as many calories as possible.  In order to keep your metabolism burning hot you will need to constantly provide it with a sufficient amount of fuel.

Keeping your metabolism burning hot is another reason why restricting your caloric intake alone is not the optimum way to lose weight.  If you combine some form of exercise, particularly weight training, you will really ramp up your metabolism.  Why?  Simple, muscle burns hotter than fat.  For every bit of muscle you add to your body you are permanently ramping up your metabolism.

One word of caution for all of you women out there: you do not have to worry about 'bulking up' if you lift weights.  You would only be able to get bulky, if you wanted to, by basically becoming a full time weight lifter.  The women you see who are all bulked up work out for hours every single day, they eat perfectly, and sometimes they are even taking supplements.

You can lift weights a few times a week and you won't bulk up.  What you will do is tone up which will make you look 'tighter' which means you will look slimmer no matter what your actual weight is.  If you and your best friend both weigh 120 lbs but you are toned and she isn't you will look a lot slimmer.  So start lifting those weights.

If you took two people of the exact same weight, age, and gender, the only difference is that one had more muscle mass than the other, and compared their metabolic rate you would see that the one with the higher muscle mass would have a much higher metabolism all the time, even while they were sleeping or watching t.v.

When you keep these facts in mind you will see that calorie intake to lose weight is a very important element, but it is only part of the equation.  To truly optimize your weight loss efforts combine diet with some form of exercise program.  Not only will you more quickly achieve your weight loss goals, you will also have a healthier, better looking body.


Leave us your feedback

Master Trainer Rafael

Fitness Is More Than a New Year Resolution

One of the most common new year resolutions is to get in shape. You've probably heard countless friends and family talk about how they're going to join a gym or start a new weight loss routine for the new year.

But fitness is too important to just leave it to a new year resolution. It is important to have a year-round fitness routine which adapts to the changing needs of your body and lifestyle. Starting a fitness routine now is the best way to set yourself on the right path. It's not just about making promises to yourself that come the new year things will change, it's about getting actual results from a properly planned routine of exercise.

It can be all too easy to put off starting a fat loss plan and it takes real willpower to make that change today. There can be many excuses that pop into your mind about why you can't start changing your body and losing weight immediately. But your health is too important to leave to chance. The quicker you start a well-planned fitness routine, the sooner you'll see real results. These results will spur you on to push harder, eat better, and increase the amount of effort you're putting into your weight loss routine.

"Many people have tried different ways to get in shape, and one of the most effective is a fitness bootcamp" says Rafael Moret, the owner of Rated "R" Fitness bootcamp. This kind of environment provides not only the right equipment to help your fitness routine, but also the motivation, encouragement, and fun. Instead of a solitary exercise routine in a corner of the gym, you can be training with properly qualified bootcamp fitness instructors on a purpose-built facility with other people who share the same goals as you.

You can push your body a lot harder when a professional is setting your targets, because you'll be safe in the knowledge that they're not only medically sound for you to take part in, but also realistic for your fitness level. After starting training, you will find you lose fat and increase muscle tissue. And this increase in muscle tissue means your body will burn more calories when you're resting, making it easier to keep fat off your body.

It's possible to burn far more calories in one bootcamp session than in a standard low-intensity gym workout. You benefit from seeing the results faster, which will improve your motivation and determination to stay in shape. Bootcamp workouts have been shown to lower stress and help people enjoy their lives.

It will come at a much lower cost than a personal trainer, so there's no worrying about the cost of getting involved and starting right now. It's a surprisingly low-cost way of getting fit. When scheduling bootcamp sessions, they can fit around your work commitments. It is the fastest way to get in shape and see some serious fat loss. Many people have tried a lot of different ideas from fad diets to low-intensity gym sessions before trying the bootcamp approach. But it's this type of exercise that has sen them lose weight and increase the strength of their heart.

It's a good idea to speak with a bootcamp instructor about your fitness history and future goals so your targets and activities can be set appropriately. Instead of just making a new year's resolution you should start a bootcamp routine today!

You can get more information and details at http://www.ratedRfitness.com

Article Source: http://EzineArticles.com/7427266 , http://EzineArticles.com/7427266

Why Can't I lose weight

Hey South Florida Bootcampers

I have a Good one for you today:

If you can't lose weight, there are specific reasons for this that you have more control over than you think.

You're not strength training. Often, people who can't lose weight don't do any strength training. The more lean, sleek muscle you have, the faster your resting metabolism, because muscle is the body's most metabolically active tissue.

You're not exercising in a waythat forces the body to adapt. The adaptive response requires energy; it raises your body's energy needs. The body will then dig into stored fat for this energy.
If you've been strength training and the weight hasn't been coming off, it's because you're not doing much more than merely going through the motions.
There's the story of a heavy-set woman who was doing lat pull-downs with 70 pounds. A trainer waltzed over, knelt beside her, said "Hi" with a smile, then moved the machine's pin to the 100 pound mark.
The woman's mouth fell open, but the trainer said, "You're going to do 100 pounds for your next set, and eight times."
"I can't do 100 pounds!"
"Oh yes you can. Trust me. You're going to complete eight reps."
The woman said her goal was to lose weight, but nothing was happening despite regular workouts. She began pulling down the bar, and it wasn't easy. She had to fight her way to the eighth rep, but she completed eight full repetitions.
The trainer said, "Now that's the way every set should feel. Apply this effort level to all of your sets for every exercise. You won't lose weight if you keep doing something your body is efficient at. You must do something that forces you to struggle. Struggling begets weight loss."
A month later the woman reported having dropped an entire dress size.
Moral of this true story: Exercises that require struggling will burn fat and cause weight loss, especially when coupled with sensible eating.

You eat mindlessly. Every little sample and nugget counts. One tablespoon of gravy is 100 calories. A "little bit here and there" adds up. Avoid eating due to cues not related to sustenance, such as watching TV.
You drink diet sodas. Artificial sweeteners often trigger hunger.
Too many processed foods. These trigger hunger, and too much white sugar and high fructose corn syrup will get stored as fat.
You skip breakfast. Breakfast, even if it's only a cup of yogurt, tends to tame later-day appetite. Skipping it can make you feel entitled to overeat later on.
You don't do cardio. It's amazing how many people, who don't do cardio, wonder why they can't lose weight. Taking care of two preschoolers or pulling weeds does not replace structured cardiovascular exercise.

You hold onto the treadmill. This has got to be one of the most weight-loss-sabotaging habits out there. The body has absolutely no reason to burn more fat in response to make-believe walking.
Instead, pump the arms and get winded to force your body to adapt. Remember, the body won't adapt to something that it's very efficient at doing (e.g., walking while holding onto something for support).

You don't do HIIT: highintensity interval training. This form of cardio blasts fat.

Inconsistent exercise habits. Weight loss won't go hard and deep if your workouts are not consistent. Even if you're doing everything right in the gym, consistency is still very important.

Poor sleeping habits. Research shows that under six hours of sleep and over nine are strongly linked to excess body fat.

Too much daytime napping. Excessive inertia means a slowed metabolism to accommodate it.
Before you blame your parents and grandparents for having "the wrong genes," review your lifestyle habits to find out what can be modified to promote fat loss. For more details on changes you can make to boost weight loss, call us today.

Check out our NEW 4 week program:
http://www.southfloridafitnessbootcamp.com/four-week-weight-loss-program/


There you have it! Enjoy your week!

 

Rafael Moret, CSCS

www.RatedRfitness.com