The Importance of Exercise In addition to eating the proper
anti-estrogenic foods to remove stubborn fat, it goes
without saying that a crucial part of any program is
exercise. Diet alone is not enough. Regular exercise is not
only beneficial for fat loss, but also for your overall
health. Exercise lowers body fat, blood sugar, blood
pressure, and cholesterol. You need to set some goals and
plan to exercise on a continuous basis.
If you attempt to lose weight without exercise, you should
expect only temporary success and expect to succumb to the
rebound effect. This simply means that sooner or later you
will eventually gain back the fat, which will be harder to
remove the next time around.
Instead of using the diet-only approach, emphasize the diet
and exercise combination and focus on increasing your daily
activity level overall (for more information on exercising
more rather than just eating less, see my article,
"Movement Sufficiency, Not Calorie Deficiency"). Here are a
few quick and practical suggestions: Walk to the store
instead of driving, go for a bike ride, walk upstairs in
office buildings rather than using the elevator, and park
your car at the end of the parking lot instead of looking
for the front row spot. Take short walks during daily
breaks or after you get home. Mow your lawn with a push
mower; vacuum your carpets every other day; tidy up your
backyard, basement, or garage; iron your clothes; wash your
windows; and play with your kids. These activities are
usually not looked at as "exercise" or "workouts," but all
such activity adds up at the end of the day, and it can
work wonders as it accumulates over the long haul.
Naturally, of course, you should also have a more
structured and formal exercise program to achieve maximum
reductions in body fat. Even mowing your lawn has health
benefits and burns some calories, but for really making
inroads into reducing those stubborn fat stores, more
intense and focused exercise is a must.
A great type of routine for stubborn fat loss goals is a
circuit training program. This style of training not only
raises your metabolism, improves your cardiovascular
ability, and increases strength, it is also time efficient.
Put together a routine that uses large body parts such as
legs, chest, back and shoulders into groups and perform all
of the exercises nonstop. You can also mix cardio interval
training into your circuit workouts or in addition to your
circuit workouts to increase the fat burning effect.
A Simple Circuit Program
Here is an example of an effective and time efficient
circuit program that can easily be performed at home with
nothing but dumbbells and a Swiss ball.
A1 - Swiss ball Squats (ball up against the wall)
A2 - Dumbbell Cleans
A3 - Dumbbell Flys on a Swiss Ball
A4 - Lunge
A5 - Dumbbell 3 Matrix (side laterals, bent laterals, front
laterals)
A6 - Dumbbell Row
Perform each exercise with perfect form for 6-8 reps and
then get on your cardio equipment and go hard for 1-2
minutes. Rest about 90 seconds before repeating the circuit
2-3 more times, as your schedule and fitness level dictate.
You can easily take one or two ideas from this series, put
them to work, and immediately begin to see improvements in
stubborn fat reduction. However, the real secret, if there
is one, is putting all the pieces together into a
comprehensive, healthy lifestyle overall.
The lifestyle suggestions below may seem basic and general,
but when combined with what you've learned in this article
series, they will have a profound impact on your outcome.
1.Don't diet-Eat reasonably but do not starve or deprive
yourself; avoid yo-yo dieting.
2.Avoid empty calories and processed refined foods like
sodas and sweets.
3.Eat many smaller meals-Eat light at every meal to keep
your blood sugar steady and your metabolism stoked.
4.Eat healthy fat-Eat omega-3 fatty acids such as those
found in salmon to promote proper hormone function and
balance.
5.Eat a lot of vegetables, focusing on the cruciferous
variety.
6.Drink lots of water-What can I say other than, "without
it, you will die!" Drink half an ounce for every pound you
weigh.
7.Get sufficient quality and quantity of sleep.
8.Keep stress to minimum.
9.Avoid excessive and chronic use of stimulants.
10.Exercise-Just a little increase in daily activities will
go a long way toward improving your health; add circuits
and intervals to knock off the most stubborn fat.
11.Have a little fun-Find an exercise program you enjoy and
stick to it.
A special thanks to my good freind Ori Hofmekler
----------------------------------------------------
David Grisaffi is a Sports Conditioning Coach and holds
multiple certifications including three from the
prestigious CHEK Institute. Plus he is also the author of
the popluar selling e book, "Firm and Flatten Your Abs,"
which teaches you how to develop a ripped abdominal region.
Lean how to shead bodyfat and eliminate low back pain and
recieve his free newsletter by visiting:
http://www.flattenyourabs.net
No comments:
Post a Comment