Fast Weight Loss Diet

What intensity of exercise is best for burning fat? Have you been spending countless hours on the cardio machine and not seeing any results? Your present lack of results could be due to the intensity of your work outs.

It is often assumed that the intensity of exercise must be kept very low to burn fat as a fuel. It is true that at low exercise intensities a high percentage of the total energy expenditure during exercise is derived from fat [1]. It follows that as the exercise intensity increases, the percentage of fat used as fuel decreases [1]. However, a key point to think about is that the total rate of fat oxidation during exercise is typically greatest at higher exercise intensities that are below the lactate threshold. V02 max or maximal oxygen uptake is the maximum amount of oxygen the body is able to consume. During exercise at 20% of V02 max, it is estimated that about 60% of the total energy expended would come from fat. By comparison, during exercise at 50% of V02 max, about 40% of the total energy expended would be obtained from fat. Nonetheless, because the total rate of energy expenditure is 2.5 times greater at 50% V02 max compared to 20% V02 max, the absolute amount of fat metabolized is 33% higher during exercise at 50% V02 max [1].
What’s the best cardio program for optimal fat loss? The best cardio program to optimize fat loss is cardiovascular interval training. Set the first interval level at 3 to 4 mph for 60 seconds, which is a fast walk. The second interval level should be set at 5 to 6.5 for 60 seconds, which is a light to medium paced jog. Obviously, depending on your fitness level these numbers should be adjusted. Also, as your fitness level increases you should be increasing the speed to stay in the optimal fat burning range, which is 20% to 50%, V02 max. Depending on your fitness training program you can either add 15-20 minutes of cardio interval training on at the end of your work out or do cardio on a separate day for 30-40 minutes.

1) Reference: Powers, S.C. Howley, E.T.(2007) Exercise Physiology, Theory and Application To Fitness and Performance 6th EDN.

By: Jordan Robertson

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Ah, breakfast. The most important meal. Sets you up for the rest of the day. Gives you the get up and go to…well….get up and go.

But I’m guessing you may have skipped breakfast at least a couple of times this week. Did you sleep in? Were you too rushed? Lots to get through at work? Can’t face eating so early in the morning?
Even worse, did you do a drive-by-breakfast from one of those large fast food purveyors or local service stations who is successfully kidding you that a saturated fat sandwich first thing in the morning is actually a healthy breakfast option?

Why did you never listen to what your dear old mother used to tell you - “You are not leaving this house till you eat breakfast. And sit down, for goodness sake.” Breakfast is a meal with a purpose. You should learn to respect it, because it will do you and your fat loss efforts nothing but good.

You know, one of the easiest things you can do to start losing weight and keeping it off is just to eat breakfast. It’s that simple.

If you can bring yourself to eat a decent breakfast every day, you are going to get more alert and have better brain function, be more active and - this is the big one - burn more fat because eating a good quality breakfast will increase your metabolism and inhibit your food cravings.

What more reason do you need?

A successful weight loss program involves eating enough food every day - quality food, not junk. You have to start every day with a breakfast that is packed with energy from complex carbs, unsaturated fats and protein.

If you have little time in the morning, get your breakfast things ready the night before. By planning, you will have the intention to eat and will make the time to do it. A quick fix breakfast only takes 5 - 10 minutes.

Are you trying to kid yourself that you can’t find 10 minutes a day to fuel up your body to cope with the stresses that lie ahead? Get real.

If you find eating first thing in the morning a bit of a challenge, then you can try several things.

Take up your daily exercise in the morning, then you can eat after you exercise. You will be fully awake and more than ready for some energy food.

Take the liquid breakfast option (no, not a Bloody Mary, but it was worth asking). Try a protein shake. They are low fat, low sugar and will slide down very easily mixed with skim milk.

Think of a protein shake as a meal replacement. You should not be worried that protein shakes are “unnatural” food. Their nutritional value compares very favorably against the stuff being flogged on a fast food style bacon and egg roll.

You may just choose to tell yourself in the strongest possible terms that shirking on breakfast is not an option. Saying “I can’t face eating in the morning” has more to do with lazy eating habits than the ability of your long suffering stomach to handle something to eat in the morning.

You know the saying “fail to plan and you plan to fail”. Nowhere is this more true than in getting your diet and exercise program together. Just plan to eat a healthy breakfast every day and your weight control diet will be off to a flying start.

By: Rosie Peters

Article Directory: http://www.articledashboard.com

Rosie Peters gives common sense advice, encouragement and tips for weight loss, sensible diet and lifelong fitness. Sometimes it’s not what you want to hear, but what you need to know. Visit Rosie at weight-control-diet-advice.com. Rosie’s e-Book Weight Loss is Simple may be what you’re after. Check it out & get a FREE copy of her popular e-Book Fat No More, while you’re there.

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There are many of you out there who desperately want to lose weight but lack the motivation to do so. Half way through your weight loss program you either become bored or feel that you are never going to lose weight. That is why motivation is very essential for weight loss. Without the motivation it is difficult to go through a complete weight loss program especially if the program you have chosen is a gradual weight loss program. Fast weight loss diets may not need motivation since you see results very fast.
One important motivation tip for weight loss is to make a list of all the reasons why you want to lose weight. Every morning make it a habit to read this list. This is sure to motivate you to carry on with your weight loss program. Another method of motivation is to visualize yourself after you lose weight. Keep imagining about how great you will look and this should surely motivate you till you achieve adequate weight loss. Or you can keep promising yourself a big treat when you complete your weight loss program.
Do you feel that motivation can increase the success rate of weight loss programs? Will you be able to motivate yourself enough to complete the program?

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